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If you constantly find yourself Googling ‘teenager sleep’, you’re certainly not alone. Why do teens sleep so much? What time should teenagers go to bed? And why do teens and sleep so rarely go hand-in-hand?
Along with the mood swings, the weird and wonderful fashion statements, and the relentless insistence of leaving schoolwork until the very last minute, it can seem like your previously adorable little munchkin has become a totally different person as soon as they turn 13.
But although teenage sleep patterns have been baffling parents the world over for years, there are some pretty straightforward reasons why things go so haywire.
Contrary to popular belief, teenagers sleep the way they do because of biological and physiological factors that come to the fore during adolescence, not because they want to make their mums and dads think they’ve turned into zombies; and our article about why teenagers need more sleep has loads of insightful info to help you better understand teens and sleep in more detail.
But for now, let’s focus on how to get your teenager to go to bed early, and get a proper night's sleep once they're there.
Teenager sleep tips - practical help for parents
Follow these tips, and your teens will be feeling refreshed and rejuvenated in no time at all!
Don't fight nature
Teens are natural night owls because their bodies only start producing melatonin (‘the sleep hormone’) relatively late in the evening. So, don’t beat them up about showing no interest in going to bed early - they’d probably just lie there for hours on end unable to doze off anyway.
Yet in spite of this, school and college start times dictate when they have to wake up, meaning teenagers often become sleep-deprived because they simply haven’t had enough shuteye.
Striking a balance between these opposing forces will mean your teen’s circadian rhythm and natural programming don’t go against them too much.
We know it’s easier said than done, but once you do manage to find the best bedtime and sleep quota for them, try to establish it as a habit-making routine, much like you did when they were younger.
Create a restful environment
Teenager sleep can be enhanced in many ways, just like that of infants. Think back to when you were sleep-training your child the first time around, all those years ago, and you’ll see what we mean.
Most new parents are obsessed with the temperature in their baby’s room, the sounds and noises, the light levels, and the scents. Try to bring all this thinking into your approach now you’re facilitating teenage sleep patterns, too.
Blackout curtains in summer, for example, will help shield your teen from the trauma of being woken up at the crack of dawn when they haven’t had enough sleep. Soothing aromas and essential oils that help calm and quiet the mind, meanwhile, can make a huge difference to a teen’s readiness for dreamland. Lavender is always a winner, whatever a person’s age.
And as for all that mess your teenager seems to love living in? It’s definitely time to have a tidy up! An uncluttered bedroom environment will help clear their mind, prepping it for a productive night’s rest.
Embrace creature comforts
Things like bed linen thread count, mattresses, duvets, pillows, and even pyjamas can all have a huge impact at bedtime. It’s not so much about what time should teenagers go to bed, as to how they should feel when they get there.
Chances are, you paid a great deal of attention to this sort of thing when they were a baby, so why should it be any different now they’re all grown up (well, nearly)? In fact, we bet you dedicated loads of effort to choosing a cot-bed mattress and getting your kids into a sleep routine; and the truth is, everyone can benefit from the positive effects of creature comforts and teens are no exception.
Try a comfy new duvet to create a sense of cosy snuggles, similar to swaddling a baby, and invest time researching mattresses and pillows, both of which are instrumental in optimising shuteye.
Side sleepers, back sleepers, and front sleepers need different types of joint and neck support to avoid stiffness, and stave off the likelihood of developing musculoskeletal problems as time goes by; so read our mattress guides to help you make the right choice.
Encourage relaxation techniques
You don’t need us to tell you it’s a good idea to avoid screen time right before bed. But have you thought about how to actively aid the way teenagers sleep? Don’t just ask why do teens sleep so much? Ask if they’re getting good quality rest.
Warm baths can work wonders for relaxation, helping teens and sleep find each other more easily, while reading a book can make the body realise it’s time to shut off, calm down and start to feel sleep.
Chilled music, guided meditation, audiobooks, and podcasts can help too, all of which can be easily included in your teen's bedtime routine.
Offer them certain foods before bedtime
Experts say almonds and bananas are good foods for teenagers getting to sleep (as well as the rest of us), while tasty teas for sleep include lavender and chamomile. Many parents swear by warm milk to help teenagers sleep better, too - it certainly seems to work for younger kids, so why not give it a try? Your teen will be sleeping like a baby in no time.
Be a good role model
How often do you embrace a good bedtime routine yourself? Teenagers aren’t the only ones who get glued to their phones and hooked on TV as the wee small hours approach. Try to ensure you practise what you preach when it comes to household sleep routines, whatever strategy and tactics you decide to implement.
Choose your battles wisely
There’s no point being too regimented with teenagers, and there’s even less point digging your heels in when you’re up against a wilful and rebellious personality.
All you’re going to do is stress yourself out and end up sleeping worse yourself. Avoid confrontation and try not to be too controlling. Have realistic expectations, be patient and don’t expect miracles.
Adopt a ‘softly softly’ approach by encouraging your teen (subliminally, rather than overtly) to see for themselves the benefits of a good night's sleep, namely being more alert, more capable, more rested and less grumpy.
Let them catch up on kip
The power of a blissful, all-consuming lie-in is undeniable, and if anybody knows how to channel it to the max, it’s teens. Chances are, the weekend is when your adolescent attempts to make like a hedgehog and hibernate for all eternity.
Indulge their need for what seems like an excessive amount of sleep, then subtly point out how refreshed and rejuvenated they look, as well as how happy and content they seem.
There’s a strong link between quality sleep and good mental, physical and emotional health, so it really is as important as it sounds.
So, now you know more about teenager sleep patterns, and why they need so much sleep in the first place, why not browse our selection of mattresses and bedframes, to make their time snoozing even more relaxing and peaceful?
