Teen sleep troubles explained

Many teens have a hard time winding down at bedtime. This can prevent them from getting the recommended amount of sleep they need every night. Many teens report difficulty concentrating at school, daytime sleepiness and fatigue.

There are numerous reasons why teens struggle with sleep, as well as several strategies to address those root causes.

Teens often have more trouble falling asleep than when they were younger due to growth spurts and body changes. Rapid body changes, especially in adolescence, can disrupt sleep. This happens because the growth phase they are in causes their circadian rhythm—the body’s internal clock—to reset, delaying their sleep cycle.

Stress, anxiety and worry are other common reasons for sleep problems. Teens are dealing with more stress than their younger peers, which can interrupt their rest and recovery at night. Late-night phone and social media use, and sports or other physical activities close to bedtime can also make it more difficult to fall asleep.

Other causes of sleep trouble include health conditions like iron deficiency. Teens who don’t have enough of this mineral may have symptoms such as cramps and involuntary movements in their legs that can wake them up from sleep. If your doctor thinks your child may have this issue, they will typically order a hemoglobin, ferritin and/or iron panel to check.

Sleep is vital for everyone, especially growing, developing children and teens. Kids who get enough sleep tend to have healthier immune systems and better memory, school performance and mental health.

Not getting enough sleep can lead to all sorts of potential problems, such as crankiness and low energy, mood changes, high blood pressure, weight problems and obesity, headaches, behavior problems, and difficulty concentrating, paying attention and remembering things.

Lack of sleep can even affect a part of a teen’s developing brain that helps control impulses. This may be why sleep deprivation is linked with higher rates of risky behavior such as texting while driving, fighting, substance use and unsafe sexual behavior in teens.

Despite lack of sleep being a common issue for teens, there are ways you can help.

Exercise can help your teen sleep better. Kids of all ages need to move throughout the day and get plenty of physical activity. That said, try to avoid sports practices and other types of exercise too late in the evening so there’s time to unwind. Spending some time outdoors each day can also support a healthy sleep-wake cycle.

Making sure your teens’ schedule allows for rest and recovery time is crucial. Having too much on their plate can make it difficult for teens to get enough sleep. If they are running from one after-school activity to another, they won’t be able to finish their homework until later at night. We all need time to relax at the end of the day to help us sleep well.

Blue light from phones, computers, tablets, TV and even nightlights can trick the brain into thinking that it’s daytime. Over time, that can disrupt your teen’s natural levels of melatonin, a chemical that tells us we’re sleepy. Even just a tiny bit of blue light coming from an electronic device can stop the release of melatonin. This is why giving buffer time between bed and screentime can help make sleep for your teen—and all members of your family—easier.

Encourage your teen to put all screens away at least an hour before bedtime, and charge devices outside their bedroom overnight. Having screens right there is tempting and sets kids up for staying up too late.

Eating late, especially consuming caffeine, can negatively impact sleep patterns. Aim to eat dinner a few hours before bedtime and offer whole foods that are easier to digest. Food sensitivities or substances that cause indigestion may disrupt your child’s sleep because of the close relationship between the gut and the brain.

It is important to remember that caffeine can stay in the body for more than eight hours, depending on a person’s metabolism. Your teen should avoid caffeine after lunchtime.

Having time to relax can set teens up for sleep success. Engage in relaxing activities in the evenings, such as a warm bath with Epsom salts, reading a book that’s not on a screen, meditation, stretching, soft music, journaling or restorative yoga. Activities like these support a healthier sleep cycle.

The room your teen sleeps in can make a difference as well. You can make sleep easier by creating inviting and comfortable sleeping spaces. This can include keeping the bedroom cool, blocking out any light with curtains, and using fans or noise machines to drown out other noise.

If issues persist, parents can consider melatonin supplements. Melatonin may help reset the circadian rhythm so they can fall asleep at a normal time. Typically, melatonin can be given for a short amount of time (days, not weeks or months) and in very small doses (0.1 to 0.3 mg) about three hours before bedtime.

Further sleep-related solutions can be explored through therapy. Cognitive behavioral therapy (CBT) can help your teen manage stress and anxiety, nurture their gifts and achieve a normal sleep-wake cycle. There’s even a specialized form of CBT for people with insomnia called CBT-I. Digital CBT-I apps, such as CBT-i Coach, have been shown to be effective for treating insomnia in teens.

2025 Tribune Content Agency, LLC.

Many teens have a hard time winding down at bedtime. This can prevent them from getting the recommended amount of sleep they need every night. Many teens report difficulty concentrating at school, daytime sleepiness and fatigue.

There are numerous reasons why teens struggle with sleep, as well as several strategies to address those root causes.

Teens often have more trouble falling asleep than when they were younger due to growth spurts and body changes. Rapid body changes, especially in adolescence, can disrupt sleep. This happens because the growth phase they are in causes their circadian rhythm—the body’s internal clock—to reset, delaying their sleep cycle.

Stress, anxiety and worry are other common reasons for sleep problems. Teens are dealing with more stress than their younger peers, which can interrupt their rest and recovery at night. Late-night phone and social media use, and sports or other physical activities close to bedtime can also make it more difficult to fall asleep.

Other causes of sleep trouble include health conditions like iron deficiency. Teens who don’t have enough of this mineral may have symptoms such as cramps and involuntary movements in their legs that can wake them up from sleep. If your doctor thinks your child may have this issue, they will typically order a hemoglobin, ferritin and/or iron panel to check.

Sleep is vital for everyone, especially growing, developing children and teens. Kids who get enough sleep tend to have healthier immune systems and better memory, school performance and mental health.

Not getting enough sleep can lead to all sorts of potential problems, such as crankiness and low energy, mood changes, high blood pressure, weight problems and obesity, headaches, behavior problems, and difficulty concentrating, paying attention and remembering things.

Lack of sleep can even affect a part of a teen’s developing brain that helps control impulses. This may be why sleep deprivation is linked with higher rates of risky behavior such as texting while driving, fighting, substance use and unsafe sexual behavior in teens.

Despite lack of sleep being a common issue for teens, there are ways you can help.

Exercise can help your teen sleep better. Kids of all ages need to move throughout the day and get plenty of physical activity. That said, try to avoid sports practices and other types of exercise too late in the evening so there’s time to unwind. Spending some time outdoors each day can also support a healthy sleep-wake cycle.

Making sure your teens’ schedule allows for rest and recovery time is crucial. Having too much on their plate can make it difficult for teens to get enough sleep. If they are running from one after-school activity to another, they won’t be able to finish their homework until later at night. We all need time to relax at the end of the day to help us sleep well.

Blue light from phones, computers, tablets, TV and even nightlights can trick the brain into thinking that it’s daytime. Over time, that can disrupt your teen’s natural levels of melatonin, a chemical that tells us we’re sleepy. Even just a tiny bit of blue light coming from an electronic device can stop the release of melatonin. This is why giving buffer time between bed and screentime can help make sleep for your teen—and all members of your family—easier.

Encourage your teen to put all screens away at least an hour before bedtime, and charge devices outside their bedroom overnight. Having screens right there is tempting and sets kids up for staying up too late.

Eating late, especially consuming caffeine, can negatively impact sleep patterns. Aim to eat dinner a few hours before bedtime and offer whole foods that are easier to digest. Food sensitivities or substances that cause indigestion may disrupt your child’s sleep because of the close relationship between the gut and the brain.

It is important to remember that caffeine can stay in the body for more than eight hours, depending on a person’s metabolism. Your teen should avoid caffeine after lunchtime.

Having time to relax can set teens up for sleep success. Engage in relaxing activities in the evenings, such as a warm bath with Epsom salts, reading a book that’s not on a screen, meditation, stretching, soft music, journaling or restorative yoga. Activities like these support a healthier sleep cycle.

The room your teen sleeps in can make a difference as well. You can make sleep easier by creating inviting and comfortable sleeping spaces. This can include keeping the bedroom cool, blocking out any light with curtains, and using fans or noise machines to drown out other noise.

If issues persist, parents can consider melatonin supplements. Melatonin may help reset the circadian rhythm so they can fall asleep at a normal time. Typically, melatonin can be given for a short amount of time (days, not weeks or months) and in very small doses (0.1 to 0.3 mg) about three hours before bedtime.

Further sleep-related solutions can be explored through therapy. Cognitive behavioral therapy (CBT) can help your teen manage stress and anxiety, nurture their gifts and achieve a normal sleep-wake cycle. There’s even a specialized form of CBT for people with insomnia called CBT-I. Digital CBT-I apps, such as CBT-i Coach, have been shown to be effective for treating insomnia in teens.

2025 Tribune Content Agency, LLC.