1. Pre-teens
  2. Health & wellbeing
  3. Sleep

Teenage sleep habits

9-15 years

Daytime habits to help sleep

Daily exercise and some time in the sun has been shown to help sleep.

Caffeine is a brain stimulant. Having caffeine after 3 pm can make it harder to sleep at night.

Sleeping during the day can make it harder to get to sleep at night. Keep naps to 20 minutes, and don’t nap too close to bedtime. Try going for a walk instead.

Bedtime habits for a good night's sleep

Try to make the hour before bedtime calm and relaxing. Avoid exciting or upsetting activities, such as electronic games and TV.

A regular bedtime is best.

Always fall asleep in bed.

Good habits to help with waking up

Keep computers and TVs out of the bedroom, and switch phones off at bedtime. Playing games and chatting online eats into sleep time, making it hard to function the next day.

Try to get up at the same time, even at the weekends. Keeping wake-up times on school days and weekends to within two hours of each other helps establish a regular rhythm.

Let the sunshine in! Sunshine helps switch off melatonin, the hormone that helps sleep.

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Raising Children Network is supported by the Australian Government. Member organisations are the Parenting Research Centre and the Murdoch Childrens Research Institute with The Royal Children’s Hospital Centre for Community Child Health.

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