Why Teenagers Can't Sleep, and How to Help
Wide awake at midnight, impossible to wake at 7am? If that sounds like your teenager (or you), you're not alone, and it isn't laziness. The teenage brain is wired to fall asleep later.
Teenagers need 8 to 10 hours of sleep a night, yet most get far less. Missing out affects energy, memory, problem-solving, motivation, mood, sporting performance and the immune system. The good news is that a few changes to daily habits can make a real difference.
The teenage body clock
We all have an in-built body clock, called the circadian rhythm, that tells us when to be awake and when to sleep. It's set largely by light. Morning light helps switch on daytime alertness, and as it gets dark in the evening the body releases melatonin, the hormone that makes us sleepy.
During adolescence this clock naturally shifts later, by up to two hours. Melatonin is released later in the evening, so many teenagers simply don't feel tired until 11pm or later, and then struggle to wake in the morning.
The problem is that school still starts early. Add study, sport, music, part-time work, socialising and screens, and it's easy to see why so many teens are running on too little sleep. We can't change biology, but we can work with it.
10 tips for better sleep
Keep a regular routine. Our bodies love routine. Aim to go to bed and get up at about the same time every day, allowing 8 to 10 hours in bed. Try to keep weekend wake-up times within an hour or two of school days, so Monday mornings aren't a shock.
Get morning light. Open the curtains straight away, eat breakfast outside or walk to school. Morning sunlight is one of the most powerful ways to reset a late body clock.
Power down screens. Switch off phones, tablets, laptops and gaming at least an hour before bed. The light tells your brain it's still daytime, and scrolling or gaming keeps your mind switched on. Charge phones outside the bedroom.
Skip late-night cramming. Studying all night throws out your sleep and makes it harder to think clearly the next day. Sleep is when your brain stores what you've learned, so a good night's sleep is part of good study.
Cut back on caffeine. Energy drinks, coffee, cola and some iced teas can keep you awake for hours. Avoid them after lunch, and ideally skip energy drinks altogether.
Go easy on sugar at night. Sugary snacks and drinks late in the evening can make it harder to settle.
Move every day. Regular exercise helps you fall asleep faster and sleep more deeply. If you train in the evening, give yourself time to wind down afterwards with a shower and something relaxing.
Create a wind-down routine. Spend 30 to 60 minutes before bed doing something calm: a warm shower, reading, stretching, journalling or a guided meditation or sleep app.
Make your bedroom sleep-friendly. Keep it cool, dark and quiet. Use the bed for sleep rather than homework or gaming.
Don't watch the clock. Checking the time when you can't sleep makes you more anxious. If you've been awake for around 20 minutes, get up, do something quiet in dim light, and go back to bed when you feel sleepy.
Naps: if you need one, keep it under 30 minutes and before 3pm, so it doesn't steal from your night-time sleep.
Food and natural support
Don't skip breakfast. Eating in the morning helps set your body clock and gives you steady energy for the school day.
Have dinner at least 2 hours before bed so digestion doesn't keep you up. If you're hungry later, choose a light snack such as a banana, a small bowl of oats, warm milk or yoghurt.
Include magnesium-rich foods such as nuts, seeds, leafy greens and legumes. Magnesium supports relaxation and healthy sleep.
Try a calming herbal tea in the evening, such as chamomile, as part of your wind-down routine.
A note for parents
Teens are more likely to stick with changes they've helped choose, so talk through these tips together rather than imposing rules. Leading by example helps too. Putting your own phone away in the evening and keeping a regular routine as a family makes it much easier for everyone.
Better sleep with Balanced Health
Every teenager is different, and sometimes sleep problems have more than one cause. Our practitioners can look at diet, lifestyle, stress and nutrient levels, and work with you and your teen on a practical plan for better sleep, energy and focus.
Book an appointment with the Balanced Health team in Coolangatta today.
Written by Sarah Franklin, naturopath, nutritionist and registered nurse. Learn more about our consultations, including fees and health fund rebates.
This article is general information only and isn't a substitute for personalised medical advice. Always speak with your healthcare practitioner before starting new supplements.
