Buzz
Being a teen often means balancing schoolwork, extracurricular activities, and friendships, which can make it challenging to get enough rest. If you're struggling with your sleep schedule, it can feel frustrating and leave you feeling drained. But don't worry—there are several expert-approved strategies that can help you fall asleep faster and sleep more soundly. Check out our full guide to discover all the tips you need to sleep better!
Steps to Improve Your Sleep
Create a calm and dark environment in your bedroom.
Your sleep environment plays a major role in how well you rest. Distractions like noise and light can interfere with your ability to fall asleep. To help you sleep more easily, make sure your bedroom is as dark and quiet as possible. Here are a few tips to achieve that:
- Cover your alarm clock and any other light sources. Consider asking your parents to install blackout curtains or try using a sleeping mask.
- Ask your family to keep noise to a minimum while you sleep. Alternatively, you could use a noise machine, earplugs, or simply close your window to block out sounds.
Adjust your thermostat to a cooler setting.
Extreme temperatures can keep you awake at night. To ensure a good night's sleep, aim for a comfortable room temperature between 60-67°F (15-19°C). If possible, set your thermostat to this range. If your room is too warm, try using a fan or open a window to cool things down.
Engage in relaxing activities before bed.
Help your body unwind before bed to make it easier to fall asleep. By incorporating calming activities into your pre-sleep routine, your body will be more ready to drift off. People often overlook the impact of what they do right before sleep, but your evening routine can greatly influence your ability to rest. Pick an activity that will help you relax.
- Focus on positivity. Spend 30 minutes writing in your gratitude journal or reflecting on an upcoming exciting event.
- Unwind your body. Stretch, meditate, or practice deep breathing to calm your mind.
- Prepare your body for rest. Take a warm shower in the last hour before you sleep to make falling asleep easier.
- Enjoy a peaceful activity. Listen to soothing music, practice an instrument, or read a chapter from your book.
Avoid screen time before bed.
Your devices emit blue light, which can interfere with your sleep. Did you know that blue light, present in most electronic screens, can block the production of melatonin? To improve your sleep, reduce screen time, especially 1-2 hours before bed. Avoid TV, computers, and even your phone during this time.
- Find screen-free alternatives to pass the time. Read a book, plan your outfit for the next day, or practice shooting hoops.
- Avoiding your phone for two hours may seem tough—if it's too hard to completely ignore it, try limiting your phone usage instead.
- While many phones offer “blue light filters,” their effectiveness is still uncertain. Don’t assume using the filter will solve the problem!
Mytour Sleep Quiz: What's Affecting Your Rest?
Is your environment, daily habits, or something else impacting your sleep? This quiz has been designed to help you identify the main cause of your sleep struggles. It also provides expert-backed suggestions specific to your situation. By the end, you’ll be on your way to improving your sleep habits!
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How would you describe your pre-bedtime routine?
Have a small snack before bedtime.
Teenagers often have fast metabolisms, which can leave them hungry at night. While eating too much or too little can interfere with your sleep, teens are more likely to struggle with eating too little. A small snack with complex carbohydrates might help you fall asleep faster and stay asleep longer.
- Consider peanut butter on whole grain bread, a bowl of cereal, pretzels, or graham crackers.
Try using aromatherapy.
If stress and anxiety are preventing you from sleeping, let essential oils help. Certain scents can calm your mind and even improve your mood before bed. Depending on the essential oil, they may also help open up your airways, making it easier to sleep through the night. You can inhale the scent with a diffuser or apply it directly to your skin.
- Lavender, chamomile, clary sage, bergamot, sandalwood, and jasmine are all excellent options for reducing stress and anxiety before bed.
- Peppermint and eucalyptus oils are known to clear your airways, helping you sleep soundly through the night.
Maintain a consistent sleep schedule.
Your body thrives on routine, so sticking to a consistent schedule is essential. Here’s an interesting tidbit: going to bed and waking up at the same time every day actually encourages better sleep. Sounds surprising, right? To improve your sleep, set an alarm to wake up at the same time each morning, and aim for a consistent bedtime each night.
- Resisting the urge to hit snooze can be challenging, but if you manage to wake up immediately, your sleep pattern will thank you.
- Stick to your sleep schedule even on weekends—your circadian rhythm doesn’t get weekends off!
Limit those afternoon naps.
Although naps can help you feel recharged in the short term, late-afternoon naps interfere with nighttime sleep. You might be tempted to take a nap right after school, but try to avoid it! Napping late in the afternoon makes it harder to fall asleep when it’s bedtime, and it could mess with your sleep routine later on.
- If you do nap, limit it to 45 minutes or less.
- Need help waking up? Have a family member come wake you up at the right time.
- Make sure your naps end before 4pm. Napping during the school day should only be for weekends.
Increase your physical activity.
Exercise helps your body wind down and prepares you for sleep later in the day. Exercise is packed with benefits, and better sleep is one of them. Intense workouts work best, but even a light walk or stretch can make sleep come easier.
- Avoid working out within 3 hours of bedtime—exercise boosts energy, and it could make it harder to fall asleep.
- If evening workouts are your only option, opt for low-intensity activities, like yoga or a walk.
- If you're in the mood for more intense exercise, try swimming, running, or weight training.
Cut back on caffeine.
Coffee can keep you awake since it's a stimulant. As you get older, you might start enjoying that cup of coffee in the morning, but be mindful of when you drink it. While it feels great initially, having it too late in the day can disrupt your sleep. Here are a few tips:
- Experts typically recommend stopping your coffee consumption before 2 p.m.
- Even drinking coffee 6 hours before sleep can reduce your sleep by a full hour on average! Depending on when you go to bed, consider cutting it off earlier in the day.
Focus on reducing stress.
Worry and anxiety can keep you up at night. Managing stress can help improve your sleep. Consider engaging in stress-relieving activities, reducing your responsibilities, practicing mindfulness, or seeking support when needed.
- Dedicate time each week to your hobbies and passions—whether it’s hiking with a friend, playing video games, or writing.
- It’s okay to say no to some responsibilities. Cutting back on certain activities or sports can help lower stress levels.
- Mindfulness involves being aware of your thoughts, which can help decrease stress. Practices like yoga, meditation, and journaling can develop this skill.
- If you're feeling overwhelmed, don't hesitate to talk to family or friends. Sharing your feelings with a trusted person can make a difference.
Get some natural light in the morning.
Natural light can help reset your body’s rhythm. It's almost like magic—getting more light during the day, especially in the morning, helps you fall asleep easier at night. As soon as you wake up, pull back the curtains. Throughout the day, try to soak up as much sunlight as possible. This helps your body produce melatonin, making it simpler to sleep well.
- Make the most of morning sunlight. Eat your breakfast outside on the porch, if you can.
- It might be tough to get enough light during school hours, but make a point of stepping outside during breaks (like lunch or free periods) when you can.
- Consider talking to your parents about getting a light therapy box. Especially during winter, this can be a great way to get more natural light.
Pick a relaxing activity when you're having trouble sleeping.
Calming distractions make it easier to fall asleep. Lying awake in bed, tossing and turning, can be frustrating. If you're wide awake, try switching things up by engaging in a relaxing hobby or activity. This will help take your mind off the stress that’s keeping you awake, and once you're calm, you can try falling asleep again.
- Try something a little dull—it might help you drift off. For instance, read a book that’s not too exciting.
- Do a simple activity like knitting, coloring, or braiding your hair.
- Play a peaceful game like solitaire or sudoku.
Strive for 8-10 hours of sleep each night.
Teens require more sleep than adults. Getting enough sleep has many benefits for teens: it helps the brain develop faster, boosts memory, and improves cognitive function, among others. If your goal is to get more sleep, figure out how much you need for your age.
- For 13-14 year olds, aim for 8-10 hours of sleep every 24 hours.
Consult with your doctor.
If you feel like nothing is working, there could be an underlying issue. Sleep disorders and mental health challenges can make sleep particularly tough for teens. If you're feeling stuck and discouraged, talk to your parents about getting professional help.
- A melatonin prescription, for example, can greatly enhance the quality of your sleep.
- There might be a simple treatment that can resolve your sleep issues quickly, and all you need is a doctor’s perspective!
