How to Get My Teenager to Sleep at Night

Teens 13–17 · How-to · Updated October 1, 2026 · LearnLife Editorial

What do you need before starting to improve your sleep?

Before you begin changing your sleep habits, gather a few essentials to set yourself up for success. You’ll want a comfortable, quiet, and dark bedroom where you can relax. Consider blackout curtains or an eye mask to block light and a white noise machine or fan if sounds disturb you. Have a notebook or phone app ready to track your sleep times and how you feel in the morning. This helps understand what works best. Also, prepare yourself mentally to be patient because changing sleep habits takes time. Finally, talk with your parents or guardians about your goals so they can support your efforts. This foundation makes it easier to follow the steps for better sleep.

What steps can you follow to get better sleep at night?

1. Set a consistent bedtime and wake-up time. Going to bed and waking up at the same times—even on weekends—helps your body’s internal clock regulate your sleep cycle, making it easier to fall asleep and wake up refreshed.

1. Create a relaxing pre-sleep routine. Spend 30 to 60 minutes before bed doing calming activities like reading a book, listening to soft music, or taking a warm shower. This signals your brain to prepare for sleep.

1. Limit screen time before bed. Avoid phones, tablets, computers, and TV at least one hour before bedtime. The blue light from screens suppresses melatonin, the hormone that helps you fall asleep.

1. Avoid caffeine and heavy meals late in the day. Drinks like soda, energy drinks, or coffee can keep you awake. Eating large or spicy meals late can cause discomfort that makes falling asleep harder.

1. Keep your bedroom cool, dark, and quiet. A cooler room around 65°F (18°C) is ideal. Darkness triggers melatonin production, and reducing noise prevents disruptions during sleep.

1. Exercise regularly but not right before bed. Physical activity can improve sleep quality, but vigorous exercise close to bedtime can increase alertness and make it hard to fall asleep.

1. Manage stress and anxiety. Practice relaxation techniques like deep breathing, meditation, or journaling to calm your mind before bed.

How can you tell if these steps are working?

If you notice you fall asleep faster, wake up less during the night, and feel more rested and alert during the day, your new routine is working. You’ll likely be in a better mood and find it easier to concentrate in school or with other activities. Tracking your sleep times and how you feel in a journal or app can show improvements over days or weeks. If you consistently get around 8 to 10 hours of sleep and wake up feeling refreshed, that’s a good sign your sleep plan is effective.

What should you do if your sleep routine doesn’t work?

If you don’t see improvement after two weeks, try adjusting your routine. Maybe you need more wind-down time or to cut out screen use earlier. If anxiety or racing thoughts keep you awake, consider talking with a trusted adult or counselor who can help manage stress. Avoid relying on sleep medications without a doctor’s advice. If sleep problems persist for more than a month, or you feel excessively sleepy during the day despite enough time in bed, it’s a good idea to see a healthcare provider or sleep specialist to check for underlying issues.

How can these steps be adapted especially for teenagers?

Teenagers often have busy schedules with school, homework, social life, and possibly jobs or activities. Flexibility matters. For example, if you have a late practice or event, plan to shift your bedtime gradually rather than suddenly. Use tech tools like “night mode” on devices to reduce blue light if screens are unavoidable. Talk openly with parents about your sleep needs and schedule to find compromises. Also, get sunlight exposure during the day to help reset your internal clock, particularly if you tend to stay up late. Remember, your body needs more sleep than adults—aim for at least 8-10 hours to support growth and learning.

What are some quick tips to help you fall asleep faster?

• Use deep breathing exercises: Breathe in slowly for 4 seconds, hold for 7 seconds, breathe out for 8 seconds.
• Try progressive muscle relaxation: Tense and relax each muscle group from toes to head.
• Avoid clock-watching: Turn your clock away so you don’t stress about the time.
• Keep a “worry journal”: Write down anxious thoughts earlier in the evening to clear your mind.
• Use a consistent sleep cue: For example, dim the lights and listen to the same calming music every night.

What habits should you avoid to keep your sleep healthy?

• Don’t use phones or social media in bed; this trains your brain to stay alert there.
• Avoid naps longer than 20 minutes late in the afternoon.
• Don’t rely on energy drinks or sugary snacks in the evening.
• Avoid stimulating activities like competitive video games or intense conversations right before bed.
• Don’t ignore your body’s signals; if you feel tired, try to wind down rather than push through.

By taking these steps thoughtfully and adapting them to your lifestyle, you can improve your ability to fall asleep and enjoy deeper, more restorative sleep each night.

Frequently asked questions

How long does it take to see results from changing my sleep routine?

Usually, you can notice some improvement within a week or two. However, consistently following the routine for several weeks helps your body fully adjust and results become more stable.

Can I use sleep apps or trackers to help me sleep better?

Yes, sleep apps and trackers can help monitor your sleep patterns and remind you of bedtime. Use them as tools, but don’t stress if the data isn’t perfect—focus on how you feel overall.

What if I have trouble falling asleep because I’m stressed about school or social stuff?

Try relaxation techniques like journaling, deep breathing, or talking to someone you trust. Reducing stress during the day by organizing tasks can also help your mind feel calmer at night.

Is it okay to take melatonin supplements to help me sleep?

Melatonin supplements can help some teens but should only be used under a doctor’s guidance. It’s better to try natural sleep habits first before considering supplements.

How important is sunlight exposure for sleep?

Daylight exposure helps regulate your body’s sleep-wake cycle. Try to spend time outside in natural light each day, especially in the morning, to support better nighttime sleep.