Why sleep is critical for teens (and you) - and how to improve it
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Why Sleep Is Critical for Teens (and You!)—And How to Improve It
Does your teen stay up all night scrolling on their phone, only to struggle with groggy mornings and mood swings? You’re not alone! If bedtime battles and exhausted mornings are a daily struggle, it’s time to look beyond the frustration and understand what’s really happening.
Teen sleep isn’t just about setting an earlier bedtime - it’s about biology, emotional regulation, and creating the right habits to support healthy rest. And guess what? Prioritising sleep isn’t just for your teen; it’s just as important for you too!
Why Is Your Teen Struggling with Sleep?
If your daughter insists she’s “not tired” at 11 p.m. but can barely function the next morning, it’s not just defiance - it’s science. During puberty, the circadian rhythm (the body’s internal clock) shifts by 2-3 hours. This means teens naturally feel tired later at night and need to sleep in longer.
But here’s the problem: early school starts, social media, and busy schedules don’t cater to this shift, leaving teens chronically sleep-deprived. And the effects go beyond just feeling tired.
The impact of sleep deprivation on tween/teens:
• Increased Anxiety & Depression - Poor sleep is directly linked to heightened emotional struggles.
• Poor Decision-Making - Impulsivity and risk-taking increase when the brain isn’t well-rested.
• Irritability & Conflict - More emotional outbursts and disconnection from family.
• Struggles with Focus & Learning - A tired brain can’t retain information as effectively.
And it’s not just your tween/teen who’s affected. When you’re running on empty, it’s harder to regulate your own emotions, leading to more tension and frustration at home.
3 Simple Ways to Improve Sleep (For Her & You!)
1️⃣ Create a Calm Evening Routine
An hour before bed, switch off screens, dim the lights, and encourage relaxing activities like reading or journaling. Even better? Model these habits yourself - when she sees you prioritising rest, she’s more likely to follow.
2️⃣ Get Outside in the Morning
Morning light helps regulate the body clock, making it easier to fall asleep at night. A 10-15 slither of light in her bedroom - or even just having breakfast near a bright window - can work wonders.
3️⃣ Focus on Sleep-Supporting Foods
Encourage snacks with magnesium and tryptophan, like bananas, nuts, or a small glass of warm milk. A magnesium supplement is worth taking too; the best on the market is this one from Together Health Avoid caffeine and sugar in the evening, as they disrupt sleep.
Prioritising Rest = Strengthening Connection
When your teen gets enough sleep, she’s not just more rested - she’s more emotionally balanced, more focused, and more open to connection. And when you get enough rest, you’re more patient, present, and able to support her through the ups and downs of teenage life.
Exciting Next Steps…
Lastly, I want to share something exciting - my brand-new membership, launching soon. It’s a step-by-step journey to help you feel more confident, connected, and in control as you work through life with your teen.
You’ll learn how to:
Decode your teen’s behaviour and respond in ways that strengthen your bond.
Build better communication and create a calmer, more supportive home.
Prioritise your well-being so you can show up as your best self.
You’ll get exclusive resources, live coaching, and a community of mums who truly get it. Find out more and join the waitlist at www.theteenwhisperer.co.uk.
Share the Love:
If you found this post helpful, share it with another mum who might need a little extra encouragement this season.
Let’s keep whispering together - your teen is listening, even if she doesn’t always show it.
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Rach x
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