Sleep Better Tips for Teens

better sleep for teens

Struggling to get to sleep at night but can’t get out of bed in the morning without feeling a little grumpy? Read our blog to find out why it is important to get quality sleep during the teenage years and how you can implement a good bedtime routine.

Firstly the facts from the The National Sleep Foundation (

  • Sleep is vital to your well-being and even helps you to eat better and manage the stress of being a teen.
  • Biological sleep patterns shift toward later times for both sleeping and waking during adolescence, meaning it is natural to not be able to fall asleep before 11:00pm.
  • Teens need about 8 to 10 hours of sleep each night to function best - most teens do not get enough sleep.
  • Teens tend to have irregular sleep patterns across the week - they typically stay up late and sleep in late at the weekends, which can affect their biological clocks and hurt the quality of their sleep.

Not getting enough sleep or having sleep difficulties can:

  • Reduce your ability to learn, listen, concentrate and solve problems. You may forget important information like what you need to bring to school or homework deadlines. 
  • Make you more prone to breakouts. Lack of sleep can contribute to acne and other skin problems.
  • Lead to aggressive or inappropriate behavior such as yelling at your friends or being impatient with your teachers or family members.
  • Cause you to eat unhealthy foods that may lead to weight gain.

So what can you do?

  • Try no to eat, drink, or exercise within a few hours of your bedtime.
  • Complete homework tasks late afternoon/early evening rather than leaving it until the last minute. 
  • Try to avoid the TV, computer and phone in the hour before going to bed.
  • Stick to quiet, calm activities like reading or listening to calming music to help you fall asleep more easily.
  • Keep a diary or notebook next to your bed. Write down notes before going to sleep, so you will be less likely to stay awake worrying or stressing.
  • Follow a regular bedtime routine, like the one below, to wind down, relax and prepare for a good night’s sleep. Include aromatherapy natural essential oils to relax the body and mind.
  • If a teen continues to struggle sleeping, there maybe an underlying issue. If anxiety is the cause of sleepless nights, check out the Clear Fear App from Stem 4 to help manage symptoms of anxiety.

Your 5-step bedtime routine:

Step 1 - Run a soothing warm bath infused with Sleep Better Bath Oil or Sleep Better Bath & Shower Wash.

Step 2 - Lie back and relax with your latest book or listen to a calming playlist.

Step 3 -  Warm Sleep Better Massage & Body Oil between your palms and massage onto skin.

Step 4 - Spray Sleep Better Pillow Mist into the air and onto your pillow and bed linen, to help you relax and prepare for a blissful night’s sleep.

Step 5 - Snuggle down, enjoy the scent of soothing Lavender, warm Sandalwood & calming Jasmine and drift off into blissful sleep. No counting sheep required!!

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