The Nexus Teen Academy editorial and clinical team is dedicated to providing informative and accurate content to help families who are struggling with adolescent behavioral health problems. The editorial team works directly with the clinical team to ensure information is accurate and up-to-date.
To do this, our team uses the following editorial guidelines:
We generally only cite government and peer-reviewed studies
Scientific claims and data are backed by qualified sources
Content is updated to ensure we are citing the most up-to-date data and information
Clinically reviewed by Executive Director Hannah Carr, LPC
Executive Director Hannah Carr, LPC
Hannah graduated from Arizona State University with her Bachelor’s in Psychology and Master’s in Counseling and is a Licensed Professional Counselor in Arizona. She began her work as a therapist 12 years ago in South Phoenix with an intensive outpatient program for teens and their families. She joined Nexus in the residential program as the clinical director, eventually being promoted to the executive director, creating and building the clinical program structure and a strong culture focused on redirecting the trajectory of young lives.
The Nexus Teen Academy Editorial Staff is composed of writers, editors, and clinical reviewers with many years of experience writing about mental health and behavioral health treatment. Our team utilizes peer-reviewed, clinical studies from sources like SAMHSA to ensure we provide the most accurate and current information.
Between school demands, social pressures, and constant screen time, many teens struggle to get the quality sleep they need. Poor sleep hygiene for teens can lead to mood swings and long-term health issues, making it essential to build healthy sleep habits early on.
At Nexus Teen Academy, we understand the unique challenges teens face when it comes to sleep. In this article, we’ll explore why sleep is so important, common disruptors, and practical ways to improve your teen’s sleep hygiene. If you’re concerned about your teen’s sleep patterns or need guidance on how to help them, don’t hesitate to reach out. During treatment at our teen mental health center in Arizona, teens will learn the importance of healthy teen sleeping habits.
Our team is here to provide the support and resources your teen needs for better rest and overall well-being.
Why Is Sleep Hygiene Especially Important for Teens?
Adolescence is a unique period during a teenager’s life, marked by biological and developmental changes. Unlike children and adults, teens experience a shift in their circadian rhythm. This makes them naturally inclined to stay up later at night and sleep in later in the morning. However, school schedules and social obligations often disrupt this natural sleep pattern, leading to chronic sleep deprivation.
Your teen is likely to experience hormonal changes that further affect sleep cycles. These changes often alter melatonin production, the hormone responsible for regulating sleep. A reduction in the production of melatonin can make it harder for teens to fall asleep early. Instead of getting the recommended hours of rest each night to support their rapid overall growth, they end up getting less. Such occurrences over an extended period can limit your teenager’s growth and overall well-being.
For your teenager’s physical, emotional, and overall well-being, 8-10 hours of sleep is recommended. During sleep, the human growth hormone (HGH) is released by the pituitary gland. This is the hormone responsible for promoting growth and overall development in teens. When teenagers do not get enough HGH, they are likely to have permanent growth failure and short stature. They may also experience difficulty concentrating, increased stress, and weakened immunity. To prevent such negative effects, establish healthy sleep habits. Educate your teen to prioritize sleep to improve their mood, academic performance, and long-term well-being.
Factors That Disrupt Teen Sleep Hygiene
Teenagers often struggle with maintaining healthy sleep habits due to various lifestyle and environmental factors. Identifying the main disruptors can help address these issues and create healthier sleep routines.
Electronic Devices and Screen Time
Excessive screen time, especially before bed, significantly impacts your teen’s sleep hygiene. The blue light emitted by electronic devices limits melatonin production. This makes it harder for teens to fall and stay asleep. Additionally, engaging in activities like social media scrolling, texting, or gaming keeps the brain active. When the brain is active before bedtime, it can delay sleep and disrupt sleep patterns.
Irregular Sleep Schedules
Many teens experience inconsistent sleep schedules as they may be used to staying up late during school days and completing schoolwork. During the weekend, they may want to catch up on the time spent doing schoolwork by watching a movie or hanging out with friends. Some may even prefer sleeping in and only getting out of bed when necessary. This irregularity disrupts the body’s natural circadian rhythm, making it difficult to fall asleep and wake up at consistent times.
Stress, Anxiety, and Overcommitment
Academic pressures, extracurricular activities, and social expectations can create overwhelming stress for teens. Not meeting targets can make your teen stay up late at night, compensating with extra credits. If your teenager is participating in extracurricular activities, they are likely to remain over-committed, which can cut into their rest time. For teenagers with anxiety, racing thoughts and worries may be the norm just before bedtime. Your teen may toss and turn, overthinking the past and scared of the future. Such thoughts and distress can influence insomnia, further worsening sleep quality.
How to Improve Teen Sleep Hygiene
Sleep hygiene is paramount for your teenager’s physical health, emotional stability, and academic success. However, factors like school demands and social activities may deter your teen from getting enough sleep. To fix this, practice strategies such as consistent sleep time, creating a sleep-friendly environment, and reducing screen time before bed.
Establishing a Consistent Sleep Schedule
Having a regular sleep time is a good practice that helps regulate the body’s internal clock. When your teenage body is accustomed to sleeping at certain times, it becomes easier for it to induce sleep at those specific times. However, this practice should not only be for school nights. They should stick to their bedtimes during weekends, as skipping the routine can disrupt the body’s circadian rhythm.
Creating a Sleep-Friendly Environment
The environment in which your teenagers sleep determines the quality of sleep they get. Make their bedroom into a comfortable and quiet place free of distractions. Such an environment promotes relaxation, giving the body cues that it is time to relax. You can use blackout curtains, white noise, and earplugs to prevent noise and distractions. Warm colors and lighting also exude a cozy feeling, helping your teenager fall asleep.
Additionally, minimize clutter in your teenager’s room by removing any unnecessary objects or devices. Encourage your teen to use warm pillows, soft mattresses, and comfortable blankets. This can help them transition smoothly into a restful sleep and wake up feeling refreshed.
Reducing Screen Time Before Bed
Encourage your teenager to stay off their phones for a few minutes before they go to sleep. Excessive screen exposure before bedtime suppresses the production of melatonin. This can induce insomnia and make it hard for them to fall asleep. To prevent such incidents, set a rule that discourages your teen from using their phone 30 minutes before bed. Instead of scrolling online, they can use calming activities like reading, journaling, or skin care. Avoiding stimulating content at night can also help them fall asleep faster and enjoy more restorative rest.
Promoting Relaxation Techniques
If your teenager is having trouble sleeping despite trying all the mentioned steps, try relaxation techniques instead. Practices like meditation before bed help calm the mind and body. When complemented with deep breathing and mindfulness practices, it may be easy for them to drift off to sleep.
Additionally, set a bedtime routine for your teenager. Her routine can either consist of showering before bed or listening to music. Practicing this daily signals the brain that it’s time to prepare for sleep. These practices not only enhance sleep quality but also help teens develop healthy coping mechanisms for stress and anxiety.
The Role of Parents in Encouraging Healthy Sleep Hygiene
Despite the benefits of quality sleep, many teenagers struggle to maintain a consistent schedule. Several factors, such as increased screen time or an environment full of distractions, can influence this. As a parent, you play a huge role in helping your teenager have healthy sleep hygiene. Since your teen looks up to you, modeling healthy behaviors can help them maintain good sleep hygiene.
Setting a Good Example
Your teenager is likely to adopt your sleeping habits. When you have poor bedtime hygiene, your teenager is expected to have the same or worse. When modeling bad habits, it becomes hypocritical of you to punish your teenager for not having good sleep hygiene. Instead, start by having consistent bedtimes and limiting your screen time. Demonstrate healthy habits by sticking to your bedtime routine. Such consistency reinforces the importance of rest and encourages teens to adopt similar practices.
Encouraging Open Communication
Most teenagers consider sleep a chore that has to be done. They may not know the benefits of having enough sleep and what lack of sleep could cause to their mental health. This may influence them not to consider sleep as a priority. To make them understand why sleep should be prioritized, educate them on the benefits. Teach them that enough sleep can help improve their cognitive functions and brain health, and improve overall well-being. Educate them on the dangers of not getting quality sleep and ways to improve their sleep hygiene.
You should also encourage discussions about your teenager’s bedtime experiences. Such discussions can help you understand why your teen is not getting enough sleep and how to work around their schedule for quality sleep time.
Enforcing Healthy Boundaries
Lastly, encourage healthy boundaries regarding your teenager’s bedtime. Household rules such as limiting late-night technology use and distractions can prevent sleep deprivation. To prevent your teen’s burnout, encourage your teenager to have a set schedule. Let them set aside specific time for relaxation, homework, and social activities. This helps them develop a sustainable sleep schedule that supports their overall well-being.
Teen Holistic Treatment at Nexus Teen Academy
Nexus Teen Academy offers treatment for teenagers with mental health and substance abuse disorders. We have evidence-based therapeutic practices, such as teen cognitive behavioral therapy (CBT), to help teenagers identify and manage their thought processes. For teenagers who have experienced trauma, we offer scientific therapies such as Eye movement desensitization and reprocessing to help them process their triggers in a controlled way.
Additionally, we offer both outpatient and residential treatment for teenagers. Depending on your teenager’s needs, our team collaborates with you and the teen to figure out the best treatment option. If you notice any signs and symptoms in your teenager that indicate an underlying struggle, please do not hesitate to reach out to us. We have the relevant resources and treatment options to help your teen regain normalcy.
Frequently Asked Questions (FAQs)
What are the signs of poor sleep hygiene?
Your teen may struggle to fall asleep, wake up often, or feel exhausted during the day. Mood swings and trouble focusing are also common signs.
Does exercise help improve sleep quality?
Yes, regular physical activity helps teens sleep better. However, intense workouts right before bed can make it harder to fall asleep.
Can poor sleep lead to weight gain in teenagers?
Yes, lack of sleep can increase cravings and overeating. This may lead to unhealthy weight gain over time.
Should teens take melatonin supplements for better sleep?
Only under a doctor's guidance. The long-term effects on teen health are still being studied.
Executive Director Hannah Carr, LPC and nexus_admin
The Importance of Teen Sleep Hygiene
FACT CHECKED
The Nexus Teen Academy editorial and clinical team is dedicated to providing informative and accurate content to help families who are struggling with adolescent behavioral health problems. The editorial team works directly with the clinical team to ensure information is accurate and up-to-date.
To do this, our team uses the following editorial guidelines:
Clinically reviewed by Executive Director Hannah Carr, LPC
Executive Director Hannah Carr, LPC
Hannah graduated from Arizona State University with her Bachelor’s in Psychology and Master’s in Counseling and is a Licensed Professional Counselor in Arizona. She began her work as a therapist 12 years ago in South Phoenix with an intensive outpatient program for teens and their families. She joined Nexus in the residential program as the clinical director, eventually being promoted to the executive director, creating and building the clinical program structure and a strong culture focused on redirecting the trajectory of young lives.
Published By Nexus Teen Academy
Nexus Teen Academy
The Nexus Teen Academy Editorial Staff is composed of writers, editors, and clinical reviewers with many years of experience writing about mental health and behavioral health treatment. Our team utilizes peer-reviewed, clinical studies from sources like SAMHSA to ensure we provide the most accurate and current information.
Published On June 21, 2025
Table of Contents
Between school demands, social pressures, and constant screen time, many teens struggle to get the quality sleep they need. Poor sleep hygiene for teens can lead to mood swings and long-term health issues, making it essential to build healthy sleep habits early on.
At Nexus Teen Academy, we understand the unique challenges teens face when it comes to sleep. In this article, we’ll explore why sleep is so important, common disruptors, and practical ways to improve your teen’s sleep hygiene. If you’re concerned about your teen’s sleep patterns or need guidance on how to help them, don’t hesitate to reach out. During treatment at our teen mental health center in Arizona, teens will learn the importance of healthy teen sleeping habits.
Our team is here to provide the support and resources your teen needs for better rest and overall well-being.
Why Is Sleep Hygiene Especially Important for Teens?
Adolescence is a unique period during a teenager’s life, marked by biological and developmental changes. Unlike children and adults, teens experience a shift in their circadian rhythm. This makes them naturally inclined to stay up later at night and sleep in later in the morning. However, school schedules and social obligations often disrupt this natural sleep pattern, leading to chronic sleep deprivation.
Your teen is likely to experience hormonal changes that further affect sleep cycles. These changes often alter melatonin production, the hormone responsible for regulating sleep. A reduction in the production of melatonin can make it harder for teens to fall asleep early. Instead of getting the recommended hours of rest each night to support their rapid overall growth, they end up getting less. Such occurrences over an extended period can limit your teenager’s growth and overall well-being.
For your teenager’s physical, emotional, and overall well-being, 8-10 hours of sleep is recommended. During sleep, the human growth hormone (HGH) is released by the pituitary gland. This is the hormone responsible for promoting growth and overall development in teens. When teenagers do not get enough HGH, they are likely to have permanent growth failure and short stature. They may also experience difficulty concentrating, increased stress, and weakened immunity. To prevent such negative effects, establish healthy sleep habits. Educate your teen to prioritize sleep to improve their mood, academic performance, and long-term well-being.
Factors That Disrupt Teen Sleep Hygiene
Teenagers often struggle with maintaining healthy sleep habits due to various lifestyle and environmental factors. Identifying the main disruptors can help address these issues and create healthier sleep routines.
Electronic Devices and Screen Time
Excessive screen time, especially before bed, significantly impacts your teen’s sleep hygiene. The blue light emitted by electronic devices limits melatonin production. This makes it harder for teens to fall and stay asleep. Additionally, engaging in activities like social media scrolling, texting, or gaming keeps the brain active. When the brain is active before bedtime, it can delay sleep and disrupt sleep patterns.
Irregular Sleep Schedules
Many teens experience inconsistent sleep schedules as they may be used to staying up late during school days and completing schoolwork. During the weekend, they may want to catch up on the time spent doing schoolwork by watching a movie or hanging out with friends. Some may even prefer sleeping in and only getting out of bed when necessary. This irregularity disrupts the body’s natural circadian rhythm, making it difficult to fall asleep and wake up at consistent times.
Stress, Anxiety, and Overcommitment
Academic pressures, extracurricular activities, and social expectations can create overwhelming stress for teens. Not meeting targets can make your teen stay up late at night, compensating with extra credits. If your teenager is participating in extracurricular activities, they are likely to remain over-committed, which can cut into their rest time. For teenagers with anxiety, racing thoughts and worries may be the norm just before bedtime. Your teen may toss and turn, overthinking the past and scared of the future. Such thoughts and distress can influence insomnia, further worsening sleep quality.
How to Improve Teen Sleep Hygiene
Sleep hygiene is paramount for your teenager’s physical health, emotional stability, and academic success. However, factors like school demands and social activities may deter your teen from getting enough sleep. To fix this, practice strategies such as consistent sleep time, creating a sleep-friendly environment, and reducing screen time before bed.
Establishing a Consistent Sleep Schedule
Having a regular sleep time is a good practice that helps regulate the body’s internal clock. When your teenage body is accustomed to sleeping at certain times, it becomes easier for it to induce sleep at those specific times. However, this practice should not only be for school nights. They should stick to their bedtimes during weekends, as skipping the routine can disrupt the body’s circadian rhythm.
Creating a Sleep-Friendly Environment
The environment in which your teenagers sleep determines the quality of sleep they get. Make their bedroom into a comfortable and quiet place free of distractions. Such an environment promotes relaxation, giving the body cues that it is time to relax. You can use blackout curtains, white noise, and earplugs to prevent noise and distractions. Warm colors and lighting also exude a cozy feeling, helping your teenager fall asleep.
Additionally, minimize clutter in your teenager’s room by removing any unnecessary objects or devices. Encourage your teen to use warm pillows, soft mattresses, and comfortable blankets. This can help them transition smoothly into a restful sleep and wake up feeling refreshed.
Reducing Screen Time Before Bed
Encourage your teenager to stay off their phones for a few minutes before they go to sleep. Excessive screen exposure before bedtime suppresses the production of melatonin. This can induce insomnia and make it hard for them to fall asleep. To prevent such incidents, set a rule that discourages your teen from using their phone 30 minutes before bed. Instead of scrolling online, they can use calming activities like reading, journaling, or skin care. Avoiding stimulating content at night can also help them fall asleep faster and enjoy more restorative rest.
Promoting Relaxation Techniques
If your teenager is having trouble sleeping despite trying all the mentioned steps, try relaxation techniques instead. Practices like meditation before bed help calm the mind and body. When complemented with deep breathing and mindfulness practices, it may be easy for them to drift off to sleep.
Additionally, set a bedtime routine for your teenager. Her routine can either consist of showering before bed or listening to music. Practicing this daily signals the brain that it’s time to prepare for sleep. These practices not only enhance sleep quality but also help teens develop healthy coping mechanisms for stress and anxiety.
The Role of Parents in Encouraging Healthy Sleep Hygiene
Despite the benefits of quality sleep, many teenagers struggle to maintain a consistent schedule. Several factors, such as increased screen time or an environment full of distractions, can influence this. As a parent, you play a huge role in helping your teenager have healthy sleep hygiene. Since your teen looks up to you, modeling healthy behaviors can help them maintain good sleep hygiene.
Setting a Good Example
Your teenager is likely to adopt your sleeping habits. When you have poor bedtime hygiene, your teenager is expected to have the same or worse. When modeling bad habits, it becomes hypocritical of you to punish your teenager for not having good sleep hygiene. Instead, start by having consistent bedtimes and limiting your screen time. Demonstrate healthy habits by sticking to your bedtime routine. Such consistency reinforces the importance of rest and encourages teens to adopt similar practices.
Encouraging Open Communication
Most teenagers consider sleep a chore that has to be done. They may not know the benefits of having enough sleep and what lack of sleep could cause to their mental health. This may influence them not to consider sleep as a priority. To make them understand why sleep should be prioritized, educate them on the benefits. Teach them that enough sleep can help improve their cognitive functions and brain health, and improve overall well-being. Educate them on the dangers of not getting quality sleep and ways to improve their sleep hygiene.
You should also encourage discussions about your teenager’s bedtime experiences. Such discussions can help you understand why your teen is not getting enough sleep and how to work around their schedule for quality sleep time.
Enforcing Healthy Boundaries
Lastly, encourage healthy boundaries regarding your teenager’s bedtime. Household rules such as limiting late-night technology use and distractions can prevent sleep deprivation. To prevent your teen’s burnout, encourage your teenager to have a set schedule. Let them set aside specific time for relaxation, homework, and social activities. This helps them develop a sustainable sleep schedule that supports their overall well-being.
Teen Holistic Treatment at Nexus Teen Academy
Nexus Teen Academy offers treatment for teenagers with mental health and substance abuse disorders. We have evidence-based therapeutic practices, such as teen cognitive behavioral therapy (CBT), to help teenagers identify and manage their thought processes. For teenagers who have experienced trauma, we offer scientific therapies such as Eye movement desensitization and reprocessing to help them process their triggers in a controlled way.
Additionally, we offer both outpatient and residential treatment for teenagers. Depending on your teenager’s needs, our team collaborates with you and the teen to figure out the best treatment option. If you notice any signs and symptoms in your teenager that indicate an underlying struggle, please do not hesitate to reach out to us. We have the relevant resources and treatment options to help your teen regain normalcy.
Frequently Asked Questions (FAQs)
Your teen may struggle to fall asleep, wake up often, or feel exhausted during the day. Mood swings and trouble focusing are also common signs.
Yes, regular physical activity helps teens sleep better. However, intense workouts right before bed can make it harder to fall asleep.
Yes, lack of sleep can increase cravings and overeating. This may lead to unhealthy weight gain over time.
Only under a doctor's guidance. The long-term effects on teen health are still being studied.