Are you having trouble dragging your teenager out of bed in time for school (or even lunchtime!)? If so, follow these tips to help your teenager sleep better.
Talk to your teenager about anything they're worried about. This will help them to put their problems into perspective and sleep better.
Read some advice on how to talk to your teenager.
Emphasise to your teenager the importance of sleep. It has proven advantages for memory and performance. A minimum of eight to nine hours’ good sleep on school nights is recommended for teens.
It's official – regular exercise helps you sleep more soundly, as well as improving your general health. Teenagers should be aiming for at least 60 minutes every day, including activities such as fast walking and running.
Read more about how much exercise teenagers need.
Suggest that your teenager drinks less caffeine (contained in drinks such as cola, tea and coffee). Too much caffeine stops them falling asleep and prevents deep sleep.
Let teenagers know that eating too much or too little close to bedtime may prevent sleep, due to an overfull or empty stomach. This can be a cause of discomfort throughout the night.
Read more about good foods to help your digestion.
Encourage your teenager to have a bedtime routine. Doing the same things in the same order an hour or two before slumber time can help them drift off to sleep.
Use these bedtime routine tips that are guaranteed to send your teenager to sleep.
Ensure they have a good sleeping environment – ideally a room that is dark, cool, quiet, safe and comfortable. It might be worth investing in thicker curtains or a blackout blind to help insulate against the light of summertime early mornings (and late evenings).
If possible, don't have a mobile, tablet, TV or computer in the bedroom, as the light from the screen interferes with sleep. A music system is preferable.
Ensure teens have a comfortable bed or mattress. If it's time to get a new one, encourage them to choose it.
The Good-Night Guide for Children (PDF, 332kb) from The Sleep Council has tips for teenagers on how to choose the right bed.
Remember, habits learned in adolescence often become lifetime habits, so make sure they learn good sleep habits early and they'll last a lifetime.
Important: Our website provides useful information but is not a substitute for medical advice. You should always seek the advice of your doctor when making decisions about your health.