Healthy Sleep, Stronger Minds
Sleep is one of the most powerful protectors of adolescent mental health. When pre-teens and teens get enough rest, they think more clearly, regulate emotions more easily, and feel more like themselves.
Why it matters
- Improves mood and emotional regulation
- Enhances focus and learning
- Supports growth and physical health
- Strengthens the immune system
Signs This May Be Affecting Your Child
- Trouble falling asleep or staying asleep
- Sleeping much more or less than usual
- Irritability or low mood during the day
- Trouble concentrating at school
- Relying on naps to get through the day
- Using screens late into the night
- Feeling tired even after a full night's sleep
Conversation Starters — Try Asking:
- How did you sleep last night?
- Is there anything keeping you up at night?
- What helps you relax before bed?
- How do you feel when you get enough sleep?
- What's one thing we can do to help you sleep better?
- Would you like to try a new bedtime routine together?
5 Healthy Sleep Habits
- Keep a consistent sleep schedule
- Create a relaxing bedtime routine
- Limit screens 1 hour before bed
- Make your bedroom dark and quiet
- Get daily physical activity
- Avoid caffeine in the afternoon
FREE SLEEP TOOLS FOR FAMILIES
Download our sleep routine chart
A printable chart to help your family build a calming bedtime routine.
Build Your Perfect Sleep Space
Circle what helps you sleep your best — a fun printable for kids & teens
Trusted, evidence-based websites to learn more
How Much Sleep Do I Need?
CDC guidance on how much sleep children and teens need to stay healthy.
Sleep Basics for Kids & Teens
HealthyChildren.org's full sleep hub with age-by-age tips and guidance.
When Your Teen Can't Fall Asleep
A pediatrician's advice for teens having trouble falling asleep.
Pediatric Sleep Recommendations
The American Academy of Sleep Medicine's recommended sleep hours by age.
Sleep Tips for All Ages
Children's Hospital of Philadelphia's practical sleep tips for every stage.
Sleep Tips for Adolescents
Sleep strategies tailored to teens from Nationwide Children's Hospital.