Sleep and Teenagers: Why It Matters and How to Improve It

Sleep is one of the most crucial elements of physical and emotional well-being, especially during the teenage years. Yet sleep deprivation is becoming increasingly common in children and adolescents, particularly during high-stress times like exam season.

Help your child create a sleep-friendly space that is dark, cool, quiet, and comfortable.

So why is sleep important?

It allows the brain to rest, repair, and process the information learned throughout the day. Without enough quality sleep, children may struggle with concentration, mood regulation, and academic performance.

How Much Sleep Do We Need?

As children move into adolescence, their internal body clocks naturally shift. This means they may not feel tired until later at night. However, the amount of sleep needed doesn’t decrease, teenagers still require around 8 to 10 hours of sleep each night. Unfortunately, studies show many aren’t getting this, and sleep deprivation can quickly take a toll on their well-being. While sleep issues are more common in children with ADHD or autism, changes in routine and exam-related stress can impact all young people. If your child is struggling to fall or stay asleep, here are some simple yet effective strategies to support better sleep hygiene:

1. Create a Consistent Wind-Down Routine

Encourage your child to go to bed and wake up at roughly the same time each day, even at weekends. This consistency helps regulate the body’s circadian rhythm. Establish a calming bedtime routine that signals to the brain that it’s time to switch off. This might include:

• Reading a book

• Taking a warm bath

• Writing a to-do list for the next day

Avoid screens for at least an hour before bed. Blue light from phones and tablets interferes with the body’s natural melatonin production, making it harder to fall asleep.

2. Optimise the Sleep Environment

Good sleep hygiene starts with the bedroom. Help your child create a sleep-friendly space that is dark, cool, quiet, and comfortable. Try to keep the bedroom as a screen-free zone. Encourage them to charge their phone outside the room and consider using an old-fashioned alarm clock instead.

3. Focus on Nutrition

Eating well throughout the day can significantly impact sleep quality. Avoid large meals close to bedtime, as digestion can interfere with the body’s ability to relax. Instead, try a light, healthy snack about an hour before sleep if needed. Hydration is also key; ensure your child drinks enough water during the day.

4. Encourage Regular Exercise

At least 30 minutes of gentle aerobic activity per day can make a big difference to sleep quality. Activities like walking, swimming, dancing, or even yoga can help reduce anxiety and promote physical tiredness. Exercise also helps stabilise mood and improve deep sleep, which is essential for memory and emotional processing.

Supporting Better Sleep Habits

Improving sleep may take time, but even small changes can bring big benefits very quickly. Better sleep supports memory, concentration, mood, and physical health, key ingredients for success both in and out of the classroom.

By helping your child develop good sleep hygiene and understanding why sleep is important, you’re giving them the tools to thrive not just during exam season, but throughout life.