The great teenage sleep shift

How to support healthy sleep
for your teen

_{^{A GUIDE TO THE SECONDARY YEARS}}_^|_{^{HEALTHY SLEEP}}_{^{| HOW MUCH DO THEY NEED?}}

How to support healthy sleep for your teen

For teenagers, sleep can be both an enemy and a best friend – fought off with late-night screens or messaging friends, or embraced in long lie-ins. Here’s why sleep changes so much in these years, and how to help.

Why do teenagers struggle with sleep?

Puberty brings real, biological changes to the amount of sleep teens need, as well as social pressures that play havoc with bedtime routines…

Puberty slows their bedtime clock
During puberty, the sleep hormone melatonin is released a couple of hours later – so they’re not sleepy until later. It’s natural for them to feel more alert at night, and struggle with early starts.

Blue light suppresses melatonin even more
As they’re feeling alert, they’re more likely to reach for a phone or laptop. But blue light suppresses melatonin, delaying sleep even more.

Their brains are busier
Revision can eat into sleep just when teens need it most – sleep is when the brain consolidates learning, so cutting sleep can undo hours of study. And there are so many other distractions on offer – a gripping group chat or videogame will keep their brains racing too.

How much sleep do teens need, and how do I know if they’re not getting enough?

Teenagers need around 8 to 10 hours of sleep a night¹. If they’re not getting that, you may spot:

Irritability and low mood – disrupted sleep is linked to feeling less able to cope².
Poor concentration and forgetfulness – as their brain isn’t able to properly reset.
Persistent tiredness or falling asleep unintentionally – this may creep up unnoticed.
Increased clumsiness and slowed reaction times – worth watching if they’re learning to drive.

^{1. Sleep –}^{Healthier Together, NHS}
^{2. Sleep problems –}^{Better Health, NHS}

_{^{A GUIDE TO THE SECONDARY YEARS}}_^|_{^{HEALTHY SLEEP}}_{^{| SUPPORT}}

How can I help?

Keep phones outside the bedroom at night
A study of 11 to 14 years olds³ showed that using screens in bed is more disruptive to sleep than screen use earlier in the evening. Charging devices outside the bedroom overnight can remove the temptation to scroll before sleep.

Stick with a routine
Even teens need routines – keep wake times consistent, even at weekends, cut caffeine from mid-afternoon, and encourage a wind-down routine, such as a late-night shower.

Build in daytime activity
Exercise and movement during the day will help them feel more tired at night.

Get support if you need it
If it’s an occasional rough night, or you can spot the triggers, it’s probably not a concern. But a persistent pattern, especially alongside low mood or anxiety, may be worth a GP visit and a chat to teachers.

Support for our members

If you’re an AXA Health member and 18+, you can call our 24/7 health support line on 0800 003 004 and talk to a healthcare professional at any time of the day or night.

The 24/7 health support line cannot respond to emergencies. If you need an urgent response or have a medical emergency, please call 111/999 or go to A&E. Our health professionals don’t diagnose or prescribe, and don’t replace your GP.

^{3. Screen Use at Bedtime and Sleep Duration and Quality Among Youths –}^{JAMA Pediatrics}