Sleep tips for your teen
Helping them get their zzz’s
Quick summary
- Teens often need more sleep than they’re getting, but changing sleep patterns, school pressure, and overthinking make rest hard to come by
- Most sleep issues in teens are emotional, not physical, and small changes to routines, screen time, and stress can make a real difference
- Sleep support works best when it’s flexible, kind, and includes them in the plan so they feel empowered to make the right changes
Nearly half of teens (47%) aren’t getting the recommended 8 to 10 hours of sleep each night, according to a luna poll of 1,000 young people – a reminder of just how widespread teen sleep struggles really are.
But if you’re reading this and thinking, “I already know this, my teen just won’t listen”, you’re absolutely not alone.
Teen sleep issues are one of the most common concerns we hear from parents, and often the most frustrating.
You’re trying to help, they’re exhausted, and yet it still ends in an argument.
So we’re not here to tell you what to do. Just to share what we know, what’s helped other parents, and what might make things even a tiny bit easier at home.
What’s going on with teens’ sleep patterns?
Teen sleep isn’t as simple as getting to bed earlier. Their bodies, brains and lives are all changing, and it shows up in their sleep patterns.
Their body clock shifts
After puberty, their brain naturally starts releasing melatonin (the sleep hormone) later in the evening.
They’re often not being difficult, they just might genuinely not feel tired until 10 or 11pm.
School routines don’t change with them
They still have to get up early, even if their body is asking for more sleep.
Their heads are full
From friendships and body image to grades and group chats, there’s a lot on their mind.
According to a luna poll of over 2,500 teens, 1 in 5 say overthinking is the biggest thing keeping them awake.
Screens are hard to resist
TikTok, games, texts – it’s their way of winding down, and we get that.
But these can overstimulate their brain, especially late at night. The blue light from screens suppresses melatonin, making it more difficult to fall asleep.
They want more control
Teens crave independence, and that includes wanting to have control over their own sleep habits.
But it’s tricky when they still need some gentle guidance.
There’s no one-size-fits-all solution here, but understanding what’s going on can help take some of the pressure (and guilt) off you, because this isn’t bad parenting, it’s just teen life.
What happens when teens don’t get enough sleep
The impact of poor sleep isn’t always dramatic, but it adds up. It can look like:
- Mood swings: irritability, emotional outbursts, or shutting down over small things – not because they’re rude, but because they’re worn out
- Riskier behaviour: tired teens may struggle with impulse control, making choices they wouldn’t normally make
- School struggles: sleep supports memory, focus and learning – so without it, school can feel harder than it already is
- Physical effects: tiredness can show up as headaches, tummy aches, low energy or even changes in appetite
- Low self-esteem: when teens feel groggy, grumpy or behind, it can knock their confidence and make things worse the next day
If you’ve been trying to figure out what’s going on with your child’s moods, motivation or behaviour, sleep might be part of the puzzle.
The luna sleep tracker can help them log their sleep time and quality, and start to spot patterns, so it’s not just you noticing the issue, it’s something they can see for themselves.
Top tips for teen sleep
You're probably already doing some of this, but here are some ideas you can adapt to your family.
Start with wake-up times
This one’s surprisingly helpful.
If your teen is sleeping in till lunchtime on weekends, their body clock resets, which makes it even harder to fall asleep on school nights.
Try to stick to a weekend wake-up time that’s no more than an hour later than weekdays.
Not easy, we know, but it’s one of the simplest ways to reset sleep.
Make wind-down time work for them
You probably know that screens before bed aren’t ideal, but telling a teen to “just put your phone down” doesn’t always go down well.
Instead, try offering calming alternatives – reading, music, drawing, a warm drink, or a chat (if they’re in the mood).
And as always, it’s useful to model the behaviour yourself.
If your teen sees you intentionally stop using your own phone before bed, they will begin to understand its importance (you might find your own sleep improves too!)
Keep their bed for sleep
This can be a hard one, especially if their bedroom is their only private space, but gently encouraging them to do homework or scroll elsewhere (even just a chair) can help their brain start to associate their bed with sleep again.
Watch for quiet stress
If your teen is exhausted but still not sleeping, there might be something on their mind.
Even if they don’t talk to you about it, know that stress and sleep are deeply linked.
luna includes content on exam pressure, friendship drama, confidence dips and more if you want to point them in our direction.
Give them tools, not just rules
It’s tempting to take control when things aren’t working, but teens tend to respond better when they feel included.
Rather than setting a new bedtime out of the blue, you could try saying:
"I know you’re not sleeping well – want to try something together to see if it helps?"
Small steps = less friction. And hopefully more chance of buy-in.
Sleep support that meets teens where they are
Helping your teen sleep better doesn’t mean fixing everything at once, just taking small steps with them feel better and see the value in it over time.
The luna app has a sleep tracker built in, so teens can note how long they’re sleeping, how they feel, and what might be helping or making things harder.
They’ll also find sleep-focused advice – articles, videos, quizzes, and anonymous questions – all tailored for teens of today.
You don’t have to be their sleep coach. You just need to be in their corner. And if tonight’s another late one, that’s okay. There’s always tomorrow.
How we created this article:
luna's team of experts comprises GPs, Dermatologists, Safeguarding Leads and Junior Doctors as well as Medical Students with specialised interests in paediatric care, mental health and gynaecology. All articles are created by experts, and reviewed by a member of luna's senior review team.
Sources:
Nationwide Childrens "Sleep in adolescents" | Accessed 29.07.25
https://www.nationwidechildrens.org/specialties/sleep-disorder-center/sleep-in-adolescentsNHS "Sleep routines for young people and teenagers" | Accessed 29.07.25
https://cambspborochildrenshealth.nhs.uk/sleep/healthy-sleep-routines/sleep-routines-for-young-people-and-teenagers/NHS Every Mind Matters "Sleep issues" | Accessed 29.07.25
https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/Find out about trends when your teen does
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