How to help your teen build a healthy sleep routine

By Vivian Nunez

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These six tips can give you a headstart.

You can probably notice when your teen has stayed up too late or gotten the recommended amount of sleep. For instance, you may spot it in their mood or energy level.

Teens aren’t so different from adults when they wake up from a bad night’s sleep. Over a longer period, those sleep-depriving habits (like keeping a phone too close to bed) can have more
permanent effects on mental health or physical health.

While we know you can no longer work a nap time into your teen’s daily routine, there are still ways that you can help create a sleep routine for your teenager. Here are six sleep tips for teens and what you can do to improve your teen’s sleep habits.

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Encourage a regular sleep schedule

You don’t have to call it a bedtime if your teen thinks bedtimes are just for kids. You can emphasize that going to bed at around the same time every night can be a helpful cue to our
bodies that it’s time to rest, which may make falling asleep easier. This might also be a good time to note that regular sleep schedules can help them perform better in school or sports.

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Make it a family challenge

No one likes being the odd one out, so make healthy sleep habits a family-wide challenge. Sometimes, modeling the behavior you want your teen to emulate is a good way to help them get there without a tense conversation. Plus, it can be one of the best sleep tips for teens.

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Implement cell phone rules

Adding cell phone rules for your teen and your family can help ensure that no one’s quest for sleep is interrupted by endless scrolling. Some rules to test out can include keeping phones outside the bedroom at night or having a cutoff time for cell phone usage an hour or two before bedtime.

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Buy them a traditional (but still fun) alarm clock

Make the decision together as a family to replace your cellphone’s alarm clock so that endless social media scrolling doesn’t have a chance to interrupt quality sleep. Some options for fun replacements can include everything from a conventional battery-powered alarm clock to a sunrise alarm clock that helps you start the day with sunrise-like sounds and colors.

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Curate the day for a good night’s sleep

A good night’s sleep can start with a good day. Encourage your teen to be intentional with how they spend their time. Exercising, going for regular walks, or even reducing caffeine during the day can lead to better sleep at night.

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Prioritize conversations around mental health and stressors

Stressors and other life factors impact our sleep habits, regardless of age. If your teen is struggling with their sleep, this can serve as a good entry point to talk about mental health or stress. You can also use it as a launch pad to bring the conversation to your teen’s primary care physician or therapist.

Remember that baby steps can make a big difference no matter how you approach your teen’s sleep hygiene. Experiment as a family with one small change at a time, or overhaul sleep routines altogether. There’s no right way; there are just many small ways that can be right for your family especially when it comes to sleep for teenagers.

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Calm Health is not intended to diagnose or treat depression, anxiety, or any other mental or physical health condition. The use of Calm Health is not a substitute for care by a physician or other health care provider. Any questions that you may have regarding the diagnosis, care, or treatment of a health condition should be directed to your physician or health care provider. Calm Health is a mental wellness product.