Sleep matters. It shapes mood, concentration, energy levels, and the overall atmosphere at home.
If your teen (or nearly teenage child) seems to be struggling with sleep — going to bed later and finding it hard to wake up in the morning — you’re not alone. It can feel frustrating and concerning to watch them delay bedtime or stay up late gaming, chatting with friends, or endlessly scrolling on their phone. But teen sleep problems are more common than many parents realise.
So, what causes these sleep struggles, and how can you, as a parent or caregiver, support your teen or tween in getting the quality and quantity of sleep they need to start their day feeling rested?
Why Teens Struggle with Sleep
Biological Changes
As teens move through puberty, their body clock naturally shifts to a later schedule. The release of melatonin (the hormone that helps us fall asleep) is delayed in adolescence, meaning they simply don’t feel sleepy until much later at night.
Academic and Social Pressures
The increasing demands of secondary school — homework, exams, and extracurricular activities — extend the day well beyond school hours. On top of this is the ever-present FOMO (fear of missing out), with pressure to stay socially connected often leading to late-night messaging that keeps them awake.
Impact of Screen Time
No surprise here: social media and gaming can overstimulate the brain. Plus, the blue light from screens interferes with melatonin production, making it harder to wind down and fall asleep.
Overthinking and Anxiety
Bedtime often becomes the moment worries surface — about friendships, school, family relationships, or what the future might hold. For many young people, it’s the quietest part of the day, when anxious thoughts come rushing in.
Inconsistent Routines
Irregular sleep and wake times — especially at weekends — can disrupt your teen’s internal clock and make it harder to establish a consistent, healthy sleep pattern.
How Parents Can Help
Model Good Sleep Habits
Your teen notices how you manage (or don’t manage!) your own rest. These tips might benefit your sleep too — and modelling balance sends a strong message.
Talk About Sleep (Without Nagging)
Nagging rarely works. Instead, be curious and open. Talk with your teen to understand their perspective, and help them notice how sleep affects their mood, energy, and focus.
Work Towards Small, Realistic Changes
Gradual changes work best. Expecting your teen to switch from midnight bedtimes to 10 p.m. won’t go well for anyone. Try small steps — even 15 minutes earlier can make a difference.
Encourage a Wind-Down Routine
Suggest 30 to 60 minutes of screen-free time before bed. Teens often understand the effects of screen time, even if they resist change. Help them explore calming alternatives, such as reading, listening to music, or taking a warm shower.
Help Them Manage Stress and Worries
Bedtime isn’t the best time for problem-solving. Journaling or talking through concerns during the day can help reduce nighttime overthinking and support better sleep.
Support Consistent Wake-Up Times
It’s tempting for teens to sleep in on weekends, but waking up at roughly the same time each day helps regulate sleep. Avoid turning this into a power struggle — gentle encouragement (like opening their door and letting household sounds drift in) can go a long way.
When to Seek Extra Support
Your teen’s sleep struggles aren’t laziness or defiance — they’re a regular part of adolescence.
If you’re concerned that your teen is experiencing persistent insomnia or extreme fatigue that’s affecting their well-being, mood, or school attendance, it may be time to seek extra support.
Counselling can help you explore what’s going on and find practical, personalised ways forward for you and your teen.
If sleep challenges are creating stress at home, I can help. Visit my Let’s Talk page to book a brief phone chat and see whether counselling could be a good fit.