Improving Your Teen’s Sleep Schedule

School holidays are a time for family, friends, and fun activities; and teens can stay up as late as there’s no school! After holidays (such as the upcoming Easter break), our teens can become sluggish and low on energy. They go to bed late and must wake up early for school. Yup, a thrown-off sleep schedule.

Experts have said that from puberty up until the age of 22 that 9 hours of sleep is required to be mentally, physically, and cognitively healthy. A teenager being a teenager, will debate this theory.

But paediatricians have declared that insufficient sleep is a public health issue. There are some ways in which sleep schedules could get back on track after holidays, which we discuss below.

Screen Time

Have your teens turn off all their electronic devices an hour before they go to bed. The reason being is that screens emit blue light. This blue light then sends signals to the brain, suppressing melatonin production and keeping kids from feeling tired. So, though they are not tired at the moment when they eventually do fall asleep, they wake up exhausted.


While having a quick late-night snack is tempting, it can do more harm than good when keeping a proper sleep schedule. Eating late postpones sleep and can increase hunger, contributing to the risk of obesity, acid reflux, blood pressure, and blood sugar issues.


While it is easier to set a sleep schedule for a younger child, that can be much harder for a teen. Unless they recognise that more sleep is and will make them feel better, they aren’t likely to want to change their sleeping habits. This is where parents come in; show your teen that a good night’s sleep is essential and talk it out and reason with them.

Setting a Good Example

Believe it or not, no matter the age, your children still follow the example they see from their parents. Work with your child on implanting healthy sleeping habits, and you lead by example. Even helping your child earlier with their homework so you can ensure that they have their work done and eat on time, settle into their rooms at a better time, and get the rest they need.


Do you know how they say consistency is key? Well, the same applies to sleeping habits. This is crucial, especially if healthy sleeping habits are trying to be built. Child and adolescent psychiatrist Alison Maker, MD, says it is vital for a teen to go to bed as close as possible to the same time every night and get as close to 8 hours of sleep as possible. But it is also essential to stay in that same sleep routine and weekends and holidays.

These are a few examples of ensuring we don’t have a cranky teenager after the holidays. A happy teenager means an even happier parent!

See the attached link to find more ways to improve your teen’s sleep schedule.

If you find these tips aren’t as effective with your teen or are noticing your teen’s sleep schedule deteriorating, this could be a sign of something more serious such as a sleeping disorder. Integra’s highly experienced paediatric team offer a range of services including treatment for children and teens with sleeping disorders. For more information click here.

Share this content:

You may also like to read…

Integra Expands Its Team!

Integra Expands Its Team!

We wish to extend a warm welcome to Dr Yammine, Dr Robinson and Allie Campbell! Dr Yammine is a Specialist in Otolaryngology (ENT) Head & Neck Surgery, Laryngology &...

read more