Sleep Support for Teenagers
The Scottish Sleep Support Line is available at no cost to young people aged 18 and younger living in Scotland, thanks to grant funding.
How our Sleep Support Line works:
Our Support Line team can offer individual one-to-one advice and support to young people in Scotland, aged 18 years and younger. Complete our online form, and a member of the team will be in touch with you directly.
- Get in touch
Complete our online form below or email us - Schedule your call
Our team will email you to arrange a time to speak over the phone to discuss your sleep and answer any questions you have (usually lasting about an hour) - Create your plan
Working together, you will create a sleep plan (achievable goals and simple changes you can make that fit around your daily life) - Start your plan
You will begin following your sleep plan and keeping track of changes to your sleep.
By contacting the Scottish Sleep Support Line, you consent to our Terms & Conditions. To learn how we collect, use, and protect your data, please see our Privacy Policy.
Sleep Support Line
We're here to help
We understand how tough it can be when you are struggling with sleep. We’re not here to judge or tell you what to do. We will listen to your concerns and suggest changes to start sleeping better. Our goal is to help you feel more confident and positive about improving your sleep.
We work with young people in many different situations, including young people awaiting assessment or diagnosis
This includes young people with:
- A diagnosed additional support need
- A suspected additional support need (regardless of waiting list status)
- Those without additional support needs
Can we support you?
The Scottish Sleep Support Line is only currently available to for children and young people who meet the following criteria:
- Live in Scotland
- Between 18 months and 18 years old
If both of these apply to you, use the form above to contact us.
Don’t match the support criteria? We have lots of expert guidance for better sleep.
Apple
Teen
Apple's story
Why Apple contacted Sleep Action
- Apple was enjoying college life and socialising but was struggling to get to sleep even after a long evening out with friends
- They would wake in the night and struggle with irrational fears
- They would often oversleep and used coffee and energy drinks to cope
- Apple had shared that they had previously received treatment for depression
How we helped Apple
First, the Sleep Counsellor checked in with Apple about Apple’s mental health and signposted them to support if they needed it.
Apple had kept a sleep diary on their phone and were able to share this with their Counsellor. This helped them to see how busy days and inconsistent weeks can lead to more disturbed nights. The Counsellor encouraged Apple to have a more consistent wake-up time and to have the same morning routine and the same mealtimes throughout the day. Apple did not manage this every day, especially at first, but they gradually began to see that their sleep was improving. Apple and their Counsellor agreed on a wind down routine that Apple would follow, even if they came home late. The Sleep Counsellor also provided some relaxation and distraction activities for Apple to try when their mind was worrying. Finally, Apple made an effort to tidy their dorm room, clearing the floor, tidying up the pinboard and throwing a blanket over the desk at night so that the whole room felt calmer.
Apple’s busy social life meant that their sleep routine would sometimes get derailed, but they had the confidence to know they could fix it.
FAQs
Will you tell my parents?
We’ll always respect your wishes when it comes to confidentiality. That would only change if we became seriously worried about your safety. In those situations, we have a duty to speak to someone who can help.
Who we would speak to depends on factors like your age. If you would like to know more, we are happy to explain everything before you decide to start any sleep support.
It’s important that the people around you can support your sleep plan.
It can be helpful for young people to let their families know what they are doing so others can help them stick to their new routines. If you feel it would be useful for us to speak with your family or school, we can talk about that and decide together what feels right.
Who will I be talking to?
You’ll be speaking with a Sleep Advisor who works with young people experiencing similar issues and pressures to the ones you might be dealing with at home, at school, and beyond. We want to listen to you, understand your needs, and work with you to find a sleep plan that works best for you.
If it doesn’t feel like the right fit with your Sleep Advisor or Sleep Counsellor, that’s okay. You can email us at our main address, and we’ll confidentially look at arranging someone new for you to speak with.
How long until my sleep improves?
There is no quick fix for improving sleep. It can take a few weeks, or even months, to make our suggestions stick and see results, which may seem overwhelming. But you are in control of the whole sleep support process.
Getting used to a new routine can take time. Sometimes, it takes a few tries to find what works for you. Making changes to your sleep habits isn’t always easy – it can take patience and a bit of determination. We always say to stick with it, and the change will come.
We recommend keeping to your sleep plan for six weeks. This gives you the best chance of success and lets us understand how each change works. This also allows the opportunity for tweaks to the plan.
As time goes on, you might encounter new sleep challenges. That’s totally normal. Often, small changes to your routine and other strategies can put things back on track.
We will go at your pace. You choose how quickly you want to make changes and what to focus on first. You can take a break or stop at any time. But we promise, better sleep is worth it.
How long does support last?
We are able to provide support up to your 19th birthday, and other than that, there’s no set time limit for our help. You can speak to us for as long as you want and move at your own pace.
Our main aim is to help you form good sleep habits. The more closely you follow your sleep plan, the sooner your sleep should improve. But we know that for many young people, this often takes a few weeks or even months.
Are you going to tell me what to do?
We are not here to lecture you about sleep or tell you what to do. Instead, we’ll suggest changes or steps to take to help improve your sleep. We will work with you to create a sleep plan that is tailored to you. In the end, it’s always your choice whether you want to try them or not.
Will you give me melatonin?
Melatonin is a hormone that occurs naturally in your body and helps to control how and when you sleep. It can be used in some cases of severe sleep problems.
In the UK, melatonin is a prescription-only medication. This means only a doctor can prescribe its use.
Our Sleep Support Line team cannot prescribe melatonin to you or advise on its use. Instead, we will work with you to create a sleep plan to support the body’s natural melatonin production. If you have questions about melatonin, we recommend speaking with your GP.
Will I have to talk about personal issues?
Sleep is a mix of tiredness, mood, diet, habits, exercise, anxiety, stress, and more. We will ask questions about what you eat, when you exercise, or how you’ve been feeling lately. But our Support Line team aren’t therapists. We focus on learning about things in your life that may be affecting your sleep. We do this because there is no one-size-fits-all solution for better sleep. Our Sleep Advisors use the answers to these questions to create a unique sleep plan that works just for you.
You will never be pushed to talk about anything that feels uncomfortable.
Talking to a stranger can feel odd at first, so we will understand if you don’t say everything that might be on your mind. We will work to gain your trust, and as you get to know us, you might feel more ready to share.
