Sleep can be one of the first things to change when a young person is under pressure. Exams, friendships, work, family worries, social media, late-night gaming, changes in routine and difficult thoughts can all make switching off harder.
A few poor nights happen to most of us. But when sleep problems continue, they can make everyday life feel more difficult. YoungMinds explains that sleep problems and mental health can affect each other in a cycle: poor sleep can leave someone feeling more anxious, low or irritable, while stress and mental health difficulties can also make sleep harder.
At Forever 19, our focus is not on creating a perfect bedtime routine. It is on helping young people and the adults around them notice when something is becoming difficult, talk about it without judgement and know when to reach for more support.
How much sleep do teenagers need?
Sleep needs vary from person to person, but guidance highlighted by YoungMinds says teenagers generally need around 8 to 10 hours of sleep a night, while adults generally need around 7 to 9 hours.
The number is useful as a guide, not a target to become anxious about. A better question can be: is the young person getting enough rest to function, concentrate and feel reasonably well during the day?
Signs that poor sleep may be affecting everyday life
Sleep difficulties do not look the same for everyone. A young person might struggle to fall asleep, wake repeatedly, wake very early, lie awake worrying or find it extremely difficult to get up.
During the day, ongoing poor sleep can show up as tiredness, irritability, difficulty concentrating, low mood, anxiety or struggling to keep up with school, work and relationships.
If you are a parent, carer or trusted adult and you notice a wider change in how a young person is coping, our guide on what to do when something feels wrong offers practical ways to check in.
Start with routine, not perfection
A regular pattern can help the body recognise when it is time to wind down. Try keeping bedtime and waking time reasonably consistent, including after a difficult night.
That does not mean every evening needs to run like clockwork. For teenagers and young adults, study, work, sport and social life all change from day to day. Aim for a routine that is realistic enough to keep rather than a strict plan that becomes another source of pressure.
Create some distance from screens before sleep
Phones, tablets, computers and gaming can keep the brain engaged when it needs time to slow down. YoungMinds suggests avoiding screens for at least an hour before bed where possible, or reducing brightness and using night mode and do-not-disturb settings when a device is needed.
For some young people, putting the phone on charge away from the bed can help. For others, a smaller change such as turning off notifications may be more achievable. The goal is to make winding down easier, not to turn bedtime into an argument.
Give worries somewhere to go
Night-time can be when thoughts that were pushed aside during the day become loudest. Writing down worries, tomorrow’s tasks or things that need attention can sometimes help move them out of the head and onto paper.
If a young person regularly lies awake worrying, the most important response may not be another sleep tip. It may be a conversation about what is making life feel difficult. Our article on starting a mental health conversation with a young person can help if you are unsure how to begin.
Look at caffeine, movement and naps
Caffeine later in the day can interfere with sleep, and long or late naps can make it harder to sleep at night. Regular physical activity can support sleep and general wellbeing, although very energetic exercise immediately before bed may keep some people awake.
There is no single routine that works for everyone. Notice patterns and make one or two manageable changes rather than trying to change everything at once.
Do not turn sleep into another thing to fail at
When somebody is already worried about not sleeping, pressure to “get eight hours” can make bedtime more stressful. If sleep does not come, forcing it or watching the clock can add to the frustration.
Be patient with setbacks. Better sleep habits can take time, and difficult periods at school, college, work or home can temporarily disrupt even a good routine.
When should a young person get extra help?
If sleep problems are continuing, affecting daily life or having a significant impact on mental health, it is sensible to speak to a GP. YoungMinds notes that a GP can help explore what may be affecting sleep and discuss appropriate support.
Sleep problems can sometimes be connected with stress, anxiety, low mood, physical health, medication or other needs, so it is important not to assume there is one simple cause.
If school or college is becoming difficult as well, see our guide to supporting a young person who is struggling at school.
Where to find support
Forever 19 has brought together recognised organisations and routes to help on our Mental Health Support & Resources page.
Young people and families can also find dedicated information through NHS mental health support for children, teenagers and young adults and YoungMinds’ sleep problems guide.
If somebody is in immediate danger, call 999 or go to the nearest A&E department. Samaritans can be contacted free at any time on 116 123.
A better night can start with a better conversation
Sleep is not separate from the rest of life. Sometimes the most useful question is not “Why aren’t you sleeping?” but “Is there anything on your mind that is making it hard to switch off?”
You do not need to diagnose the problem or have a perfect solution. Listening, taking the young person seriously and helping them find appropriate support can be a meaningful place to start.
Forever 19 Community Interest Company exists to encourage earlier, more honest conversations about young people’s mental health and wellbeing, so that nobody feels they have to carry difficult days alone.
This article is for general information and awareness and is not medical advice. If you are concerned about a young person’s health or safety, seek appropriate professional help.
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