How to Help Your Teen Get More Sleep

While everyone benefits from a good night’s sleep, it is especially important for teenagers. Beyond supporting healthy growth, adequate sleep helps teens to focus in school, manage their emotions, and maintain overall well-being. Adolescence is such a critical stage of development. Learning how to help your teen get more sleep plays an essential role in ensuring teens’ balance for both physical and mental health.

Research shows that more than 70% of high school students fall short of the recommended 8-10 hours of sleep on school nights. On the other end of the spectrum, some teens sleep excessively, which may signal depression or other mental health concerns. Many factors impact teen sleep quality, ranging from natural hormonal changes, early school start times, and changing academic and social demands.

Whether your teen is getting too little or too much sleep, the following strategies can help support a healthier sleep routine, so they can wake up feeling refreshed and ready to thrive.

Spotting the warning signs

The first step is recognizing when your teen may be struggling with sleep. While individual sleep needs vary, sleeping for fewer than six hours or more than fourteen hours a day is typically considered unusual. Frequent awakenings at night or difficulty falling back asleep can also be red flags.

During the day, you might notice increased irritability, social withdrawal, difficulty concentrating at school or home, or taking frequent or long naps. If you notice these patterns, it might be a good step to start a conversation with your teen about their sleep habits and how they’ve been feeling lately.

Building healthy sleep habits

After confirming your teen has sleep issues, work together to create consistent, manageable routines that support better rest. Consider these strategies as you work with your teen.

• Choose a consistent sleep schedule together: Going to bed and waking up at the same time every day helps regulate the body’s internal clock. Let your teen help decide what sleep and wake times feel realistic, as collaboration encourages follow-through.
• Limit screen time before bed: The blue light from phones and other devices can disrupt the body’s circadian rhythm, making it harder to fall asleep. Try keeping screens out of the bedroom during bedtime routines.
• Use the bed only for sleep: Encourage your teen to use their bed only at bedtime. This helps the brain associate that space with rest, making it easier to fall asleep.
• Limit daytime naps: While occasional naps can provide temporary relief, Amy Mezulis, PhD – a clinical psychologist affiliated with Seattle Pacific University – noted that “napping is the death knell for sleep,” as the human body relies on “sleep debt” to feel tired at night.

Instead of enforcing rigid rules, work together to build habits around your teen’s existing school, social, and extracurricular schedules. Start small; try introducing one new habit at a time to see what sticks. Be sure to validate your teen’s experiences along the way.

Seeking professional advice

If your teen continues to struggle with sleep despite making changes, consider consulting a pediatrician and mental health provider. Professionals can help identify underlying issues and recommend treatment options, which might include therapy or medication.

Caring for yourself while supporting your teen

Caring for a sleep-deprived teen can be emotionally draining. It’s important to take care of yourself as well. Set healthy boundaries, seek therapy, and reach out to family and friends for support. Don’t forget to prioritize your own sleep, as rested caregivers are better equipped to offer patience, empathy, and consistency.

Helping your teen rest and recharge

Sleep is crucial for a teenager’s physical and mental well-being. By recognizing changes in your teen’s sleep patterns, establishing supportive routines, and reaching out to professionals when needed, you can help your teen get the rest they need to grow, learn, and thrive.

Looking for more practical ways to support your teen’s mental health? Watch our recorded webinar, “Helping Teens Manage Depression: Practical Skills That Work.”

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	Author Raj Sastry is a graduate student at Harvard University, passionate about mental health advocacy, and the history of medicine.
	Copy Editor Johnny Kenton, PhD, is a biomedical neuroscientist and volunteer editor for Families for Depression Awareness. With a passion for clear, impactful writing, he founded Symbiotic Editing in 2024, specializing in academic editing. When he’s not refining manuscripts, Johnny enjoys exercising and spending time with his wife, their one-year-old son, and their dogs.