Links to 2 free resources at the bottom
Helping Your Teen Sleep Better: Why It Matters and How You Can Support Them
As parents, you know how much life can demand from teenagers. Between school, friends, and their growing independence, it’s easy for one crucial thing to slip through the cracks - sleep. Sleep plays a critical role in your teen’s learning, mental wellbeing, and overall health, yet many UK teenagers aren’t getting enough.
If your teen is struggling to get enough sleep, you’re not alone. Many parents are navigating the same challenge, especially with the rise of late-night screen time. Let’s unpack why sleep is so important, how screens are impacting it, and what you can do to help.
The Numbers Behind the Problem
One in three UK teens reports sleeping fewer than 6 hours on school nights - Royal College of Paediatrics and Child Health (RCPCH)
58% of boys and only 38% of girls in Year 10 (ages 14-15) feel they get enough sleep to maintain their health – The Sleep Charity
Poor sleep habits are widespread, with adolescents averaging 7 hours of sleep or less during term time, falling short of recommended levels - National Sleep Foundation and Mental Health UK
Why Does Sleep Matter So Much for Teens?
Teenagers need 8–10 hours of sleep a night, but most aren’t getting anywhere near that. The reality is that sleep plays a massive role in their ability to thrive, and when it’s lacking, it can affect everything:
Learning and Memory: Sleep helps the brain process and store what’s been learned during the day. Skipping out on sleep can mean your teen struggles to absorb and recall lessons, leading to stress and underperformance.
Emotional Resilience: Sleep helps regulate emotions. A lack of it can heighten irritability, anxiety, and even depression—issues already on the rise among UK teens.
Physical Health: Sleep supports the immune system and physical development. It’s also linked to maintaining a healthy weight, as insufficient rest can increase cravings for unhealthy foods.
The good news? Small changes can make a big difference in helping your teen catch up on much-needed rest.
How Screen Time Gets in the Way
If your teen spends a lot of time on their phone, tablet, or laptop in the evenings, they’re not alone—screens are part of life for young people. But when it comes to sleep, screens can create challenges:
Blue Light and Sleep Hormones: The blue light from screens interferes with melatonin, the hormone that tells our bodies it’s time to sleep. This makes it harder for teens to feel tired when they need to wind down.
Mental Overload: Whether it’s scrolling social media or gaming, screens can keep their minds active long past bedtime. This mental stimulation can make switching off (literally and emotionally) a struggle. Notifications throughout the night can also fragment their sleep, preventing deep, restorative rest.
FOMO (Fear of Missing Out): Many teens feel pressure to stay online to keep up with friends or trends, sacrificing sleep to do so.
The Ripple Effects of Poor Sleep
When teens don’t get enough quality sleep, it affects more than just their mornings. You might notice:
Learning Slumps: Tired teens are less focused and more prone to mistakes. They struggle with problem-solving and decision-making, both key to academic success.
Mood Swings: Lack of sleep magnifies everyday stressors, leading to heightened emotional responses or difficulty coping with challenges.
Increased Risk of Mental Health Issues: Sleep deprivation has been linked to anxiety, depression, and lower self-esteem.
Physical Consequences: Chronic sleep deprivation can contribute to long-term health issues such as obesity and weakened immunity.
How to Help Your Teen Sleep Better
The key to supporting your teen is to create small, manageable habits that promote better sleep. Don't impose suggestions as rules, they will just push back. Start a conversation, and brainstorm options using the points below as a guide, you can drip-feed these in with their ideas and then get them to choose one of two ideas to start with. They can add in more as they go. Use the free resources at the bottom to get you started.
Be a Role Model: Show that you value sleep by prioritising your own. This sends a powerful message about its importance. Do the following WITH THEM.
Encourage a Relaxing Evening Routine: Help your teen wind down by switching off screens at least an hour before bed. Suggest reading, journaling, or listening to music instead.
Set Consistent Sleep and Wake Times: A regular sleep schedule helps regulate their internal body clock, even on weekends.
Be Mindful of Screen Time: Make sure everyone in the house has a conventional alarm clock and keep phones out of bedrooms, have a box in the kitchen to put phones in, one hour before bedtime.
Support Stress Management: Help them navigate worries that might keep them awake. A short chat before bed, a gratitude journal, or breathing exercises can all help ease their mind.
Encourage Physical Activity: Regular exercise during the day promotes better sleep but avoid vigorous activities too close to bedtime.
Final Thoughts
Teenagers may seem resilient, but their need for sleep is non-negotiable. By understanding the impact of screen time and promoting healthy sleep habits, you can give your teen the foundation they need to excel in school and life.
As a parent, your guidance in creating a balance between their digital and offline worlds will not only improve their sleep but also set them up for a brighter, healthier future.
Let’s work together to make sleep a priority - it’s one of the simplest and most powerful ways to support our teenagers’ success and wellbeing.
You’re Not Alone
Helping your teen sleep better isn’t about perfection - it’s about progress. By working together, you can create habits that support their health, learning, and happiness.
If sleep is an ongoing struggle and you’d like more support, don’t hesitate to reach out. Together, we can explore ways to help your teen thrive, one step (and one good night’s sleep) at a time.
Free Resources
Start the conversation - this resource provides a list for your teen to reflect on and for you to talk about together. Then give them the quiz, and once they have finished discuss their answers and the correct answers. Get them to come up with three changes they can make straight away and who they want to hold them accountable for making these changes.
Why not do this sleep tracker as a family for a week? Then check out what your results mean using the link provided.
Download this month's free resources below:
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