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Creating a Sleep Haven for Your Teenager: Understanding Their Sleep Needs

As parents, we often find ourselves in a constant battle to get our teenagers out of bed in the morning. 

Late nights spent texting friends, scrolling through social media, or studying for exams can leave them feeling groggy and fatigued during the day. 

But did you know that the sleep needs of teenagers are unique and require special attention? 

In this blog, we'll dive into the science behind teenage sleep patterns and provide you with practical tips to create a sleep haven that fosters restful slumber for your growing teen.

Why We Sleep: How your teen can improve their memory, mood, and performance  - Creating Positive Futures

Understanding why teenagers sleep differently 

Teenagers need around 8 to 10 hours of sleep each night to support their growth and overall well-being. 

However, they often find themselves wrestling with sleeplessness for a multitude of interconnected reasons, ranging from physiological changes to lifestyle choices. 

This nocturnal struggle, while seemingly a common rite of passage, has deeper implications for their overall well-being and functioning.

66% of teens and adolescents state their sleep deprivation causes mental health issues.

One of the primary contributors to teenagers' difficulty in falling asleep is the biological shift in their circadian rhythm, commonly known as their internal body clock. 

During adolescence, this clock undergoes a natural delay, making teenagers naturally inclined to stay awake later at night and wake up later in the morning. 

This biological shift clashes with societal norms, such as early school start times, which demands early waking hours. As a result, many teenagers accumulate sleep debt over time, leading to a cycle of inadequate rest.

In today's digital age, the influence of technology further exacerbates the sleep dilemma. 

The blue light emitted by smartphones, tablets, and computers suppresses the production of melatonin, a hormone that regulates sleep. 

Engaging in late-night screen time disrupts the body's natural cues for winding down, making it harder for teenagers to fall asleep. The allure of social media, online gaming, and streaming platforms can keep them engaged well into the night, inadvertently delaying sleep onset.

The modern teenage lifestyle is frequently characterized by irregular sleep patterns and inadequate sleep duration. 

Late-night study sessions, part-time jobs, and social engagements frequently encroach on sleep time. 

Additionally, caffeine consumption, another staple of teenage life, can linger in the body for hours, disrupting the ability to fall asleep easily. 

This erratic sleep schedule disrupts the body's internal clock and weakens the sleep-wake cycle, culminating in chronic sleep deprivation, which is why almost 97% of teenagers are chronically sleep deprived.

So, how can you help your teenager establish healthy sleep habits and create a sleep haven that caters to their unique needs?

Set a Consistent Schedule

Encourage your teenager to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate their internal clock and improves the quality of their sleep. 

It may be difficult to get them to cooperate. But they'll thank you later.

Limit Screen Time

The blue light emitted by smartphones, tablets, and computers can interfere with the production of melatonin. Establish a "screen curfew" at least an hour before bedtime to help your teen wind down and prepare for sleep.

Create a Comfortable Sleep Environment

Keep the room cool, dark, and quiet to promote restful sleep. Invest in an air cooler, blackout screens, and earplugs if needed. If your teenager takes too long to fall asleep, consider buying a white noise machine to help them drift off.

Encourage Physical Activity

Regular exercise during the day can help your teenager fall asleep more easily at night. However, avoid vigorous exercise close to bedtime, as it may have the opposite effect.

Limit Caffeine and Heavy Meals

Consuming caffeine or heavy meals close to bedtime can disrupt sleep. Encourage your teen to avoid these in the evening hours. Here's a list of foods you can encourage your teen consume to sleep like a baby.

Support a Bedtime Routine

Help your teen create a soothing bedtime routine that signals their body it's time to wind down. This could include activities like reading, listening to calming music, or taking a warm bath.

Invest in a plush, airy, supportive mattress 

One of the most important components of the sleep haven you're creating for your teen is a snug, supportive mattress that wraps around them like a cloud, melts their stress away, and relaxes them so much that they are lured into deep sleep. 

Enter UK's first and only smartGRID mattress from HiGRID - The Sleep Company. 

The grid-like structure of the mattresses distributes pressure evenly, prevents you from sinking, or sagging, has 2500+ air channels to keep cool, and gives you 2x unparalleled comfort.

The Japanese patented smartGRID technology ensures your teen's fast-growing body is totally relaxed, with pressure points cradled gently and supported to maintain good posture while sleeping.

Want to give the smartGRID mattress a try? Well, your timing couldn't be better! HiGRID - The Sleep Company is selling them to you at a whopping 45% off! 

Concerned your teen will outgrow their mattress soon? Here's how you can choose a future ready size and dimension for your smartGRID mattress

Bring the smartGRID mattress home and have your teen test it out for 200 nights! If they're uncomfortable even after that, you can return them for FREE. 

Grab the smartGRID mattress while it's still in discount. Hurry up and head to HiGRID - The Sleep Company.

Vasantha Priya

Vasantha Priya

Vasantha Priya is a freelance content writer by day and a poet by night. She specialises in research-backed, long-form content for B2B & B2C brands. Vasantha strikes a chord with readers and drives action by establishing trust, thought leadership and authenticity. Apart from writing, she’s an English tutor and OD consultant. She also has an undying love for chocolates and sunsets.

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