Why is sleep important for a teenager?

Sleep helps to fuel your brain and your body which is especially important for teenagers as they are still developing. Given that adolescence is a time where sleep routines are most likely to become habitual, it is important that a good routine is established to help adolescents live their healthiest life.

Despite this, the World Health Organisation (WHO) conducted a study and concluded that one in four children in the UK do not get enough sleep.

How much sleep does a teenager require?

The sleep needs of teenagers are not that dissimilar to those of primary school aged children. The NHS recommends that 8 to 10 hours quality sleep is essential for teenagers. At this stage of their lives, there’s plenty going on that can cause stress resulting in not enough good quality sleep.

Five ways to help teenagers get more sleep

  1. Ban electronics from the bedroom

A list of studies shows that one of the main causes of sleep deprivation in teenagers is use of social media and mobile phones in general. Light exposure from screens also disrupts traditional cues sent to the brain to wind down.

  1. Limit caffeine

Caffeinated drinks, especially energy drinks which have a higher caffeine content than tea or coffee, can have a disruptive effect on sleep. Caffeine is a stimulant which makes it much more difficult for you to get to sleep. It can also reduce the amount of deep sleep that you are able to enjoy.

  1. Keep a regular sleep schedule

Aim to wake up at the same time every day, even on weekends. If your teenager likes a lie-in at the weekend, they should wake up within no more than 2 hours of their weekday wake-up time.

  1. Avoid napping

You will probably find that your teenager loves a nap after school. They may feel much better after this but this is a sure sign of sleep deprivation. Taking a nap will make it much more difficult to get to sleep at night and should be avoided.

  1. Creating a sleep-inducing bedroom

Create an environment within the bedroom that promotes good sleep and relaxation. Minimise external noise and light as well as any artificial lights. As challenging as it is, keeping your teenager’s bedroom clean and tidy will also help aid relaxation leading to a better quality of sleep.

A great way of kick-starting a healthy sleeping environment for your teenager is to freshen up their bedroom.

Hayley Leitch, as seen on Channel 4’s ‘Obsessive Compulsive Cleaners’ and ITV's ‘This Morning’, was keen to do exactly that for her son Diesel. We worked with Hayley and provided her with a brand-new bed frame, mattress and pillows as her son was fast out-growing his existing single bed and mattress.

You can see the fantastic end results below in Hayley’s video.


If you would like to replicate Hayley’s bedroom overhaul, we have conveniently listed the items that she received below.

Time Living City Block 4ft Small Double White Metal Bed Frame - Archers Sleepcentre

Sareer Matrah Orthopaedic 4ft Small Double Mattress in a Box - Archers Sleepcentre