We know that being a teenager naturally changes your sleep
Thanks to changes in your body during adolescence, your brain wants to stay up later and sleep in longer. The problem? School, work and life don’t always agree with that schedule.
On top of that, there’s a lot going on – more independence, busy social lives, phones and screens, school pressure, stress, and sometimes just overthinking at night. It’s no wonder sleep can feel hard to come by.
This section is all about you – real tips, steps and tools to help you get better sleep, even with everything else going on. We’ve also included some of the checklists and resources from our education programme, Sound Sleep, plus a link to our Teen Sleep Booklet if you want to dive a bit deeper.
Because good sleep means more energy, better mood, better focus and a chance to be the best you.
10 Sleep Tips for Teenagers
1. Are You Getting Enough Sleep?
Most teens need around 9 to 10 hours of sleep a night. If you’re feeling grumpy, can’t focus, craving sugar, or zoning out in class when people talk to you, you’re probably not getting enough.
2. Work backwards from your wake-up time
If you know when you’ve got to get up, count backwards to figure out when you should be asleep, not just in bed.
- If you need to be up at 8am, aim to be asleep by 10:45–11:00pm
- Making a sleep plan can help get your sleep back on track
3. What you do during the day affects your sleep at night
Your body has an internal clock and thrives on routine.
- Get outside for natural light
- Get some movement in, even just a walk
- Stick to regular mealtimes
- Avoid napping or sleeping in too late on weekends – it’s like giving yourself jet lag but without the holiday
4. Watch What You Eat and Drink
Some of what you eat and drink can really affect your sleep, even if you don’t notice it straight away.
- Avoid caffeine (coffee, tea, cola, energy drinks) after lunchtime as it can stay in your system for hours
- Sugary snacks late in the evening give you more energy when you don’t want it
- Alcohol, nicotine and other substances affect our sleep in different ways. Some stop us getting to sleep, others wake us up, and others affect our sleep quality
- Sleep-friendly foods include toast, turkey, bananas, or warm milk (including non-dairy options)
5. Create a chill wind-down hour
The hour before bed is your chance to transition from day to night. Listen to music, have a bath, read, do some gentle stretches; whatever helps you relax. Keep it low-key, low-light and low-stress.
Try to go to bed and get up around the same time each day, even at weekends and holidays.
6. Put your tech to bed too
Scrolling social media or gaming before bed might feel like downtime, but it keeps your brain active. Screens give off blue light that tells your brain it’s still daytime, and your brain stays alert from all the stimulation.
Not ideal when you’re trying to sleep.
Put your phone away at the start of your wind-down hour, switch off notifications and try not to check it overnight.
7. Managing stress and anxiety
Feeling anxious or overwhelmed? It really affects your ability to sleep. Stress raises your cortisol levels and leaves you feeling awake when you want to be asleep.
- Try deep breathing, yoga, guided visualisations or apps like Smiling Mind or Headspace
Still struggling? Talk to someone – a friend, parent, teacher, or check out our recommended support services.
8. Make your room sleep-friendly
Your sleep environment really matters.
Keep your bedroom dark and cool and use subdued lighting in the last hour before bed. Make sure your bed is comfortable and try not to have tech or nocturnal pets in the room with you! Keeping your room uncluttered will also help.
9. Try keeping a sleep diary
Tracking your sleep, mood, food, and daily habits for a couple of weeks can help you spot patterns (those to keep and those to change).
10. Don’t Struggle Alone
If you are still struggling, contact us. Your parent or carer can get in touch, or you can do so yourself if you prefer.
Email our Scottish Sleep Support Line – sleepsupport@sleepaction.org
Tell your school about our Sound Sleep programme so all your friends can learn about better sleep too. Â
If something feels more physical (like snoring or persistent sleepwalking), talk to your GP.
