As a teen, did you have trouble falling asleep every night? To learn how to obtain better sleep as a teenager, follow these 10 sleep tips!

Keep in mind that everyone sleeps in a different way. If you have particular sleep issues or sleep in different locations, some of these suggestions may not be applicable to you.

Your stress levels, for example, are a major contributor to poor sleep. These suggestions may not help you if you aren’t actively attempting to reduce your stress (which is easier said than done) (assuming stress is a main contributor to your poor sleep).

Let’s talk about why it’s crucial to get enough sleep as a teenager before we get into the sleep hacks…


As a teen, here are several reasons why you should get more sleep.

It may seem self-evident that getting adequate sleep at night has one advantage: it makes you less weary during the day.

Although this is true in some cases, there are other benefits to getting enough sleep. Here are some of the advantages of obtaining more sleep as a teen:

It strengthens your immune system.

Productivity increases

Improved memory

Feelings of happiness

Muscle recovery is essential.

It helps to clear your mind.

These are just a few of the many advantages of sleeping for a sufficient amount of time.


So, how can you work on yourself to have better sleep in the long run?

Make a Date

When you want to start working on your sleep, the first and most important step is to choose a date.

Set a date for when you want to begin and try to keep to it as much as possible. That’s the only way you’ll be motivated to work on it!

You’re unlikely to stick to your resolution if you simply tell yourself that you’ll start going to bed earlier. Having a strategy will assist you in better organizing your life.

What you must determine:

A commencement date is set.

Having a set bedtime

Having a set time for waking up

Adjust Your Sleep Routine

In order to achieve better sleep as a teenager, you must first fix your sleep schedule. It’s nearly impossible to feel refreshed when your hours are erratic and your nights are long.

Fixing your routine takes time, so take it slowly at first.

Reduce your bedtime by 30 minutes every two days until you achieve your goal timing. Set a sleep time for 1:30 a.m., then 1 a.m. two days later if you normally go to bed at 2 a.m.

Allow yourself one day per week to wake up naturally without the need of an alarm clock. This is an excellent technique to see if you’re genuinely rested without having to get out of bed.


When you think of sleep, you probably think of the night. However, much of your nighttime preparation takes place in the morning.


Here are some things you should do first thing in the morning:

Every day, get up at the same hour.

Establish a morning routine.

Keep the blinds open (allow sunlight in)

Remove your alarm clock off your bedside table.

Make time for a delicious meal, some early exercise, or a fun activity.

When you incorporate all of these things into your morning routine, you are ensuring that you will feel fantastic the night before you get up.


Pro tip: To rehydrate yourself and flush out all of your morning toxins, drink a tall glass of water (or tea if it’s simpler) shortly after you wake up.



If you have difficulties falling asleep, it’s possible that you’re doing things during the night that are setting you up for failure.

You’re allowing blue light to enter your eyes too late in the day if you’re continually using an electronic gadget right before bed.


Blue light is a form of light that emits a lot of energy from electronic screens and has a tendency to keep our brain alert.


A night routine will essentially trick your brain into thinking it’s bedtime. If you go to bed straight after doing something (brushing your teeth, reading, changing clothing, etc.) every night, you’ll naturally become weary.

To summarize, avoid using gadgets as much as possible (at least 30 minutes before bedtime) and establish a nightly routine.


Distractions should be minimized.

As a teenager, the last 30 minutes of the day are the most crucial for getting better sleep.

This is the time to relax, spend some time alone, and eliminate all outside distractions from your life.

Put your phone and computer as far away from you as possible (ideally upside down), so you don’t check notifications or become tempted to stay up late.


Dim the lights in your room (or turn them off entirely) and begin your evening ritual. After that, just lie down in bed and calm your mind. It’s most likely been running about all day and needs a break.


Change the sound of your alarm clock

Some people, believe it or not, are hesitant to change their sleep routine due of their unpleasant alarm sound. I get it; they’re awful.

Every day, our alarm noises irritate us, yet we never thought to alter them!

If you have an alarm set on your phone, go into the settings and alter the alarm sound every now and again. When you wake up, instead of an irritating sensation, you’ll feel refreshed.


Have you have an iPhone? If you do, I strongly advise you to set your alarm to “slow rise” for a while. It’s a wonderful way to start the day.




Please enter your comment!
Please enter your name here