Teen Sleep Hygiene: 6 Steps to Restful Nights

Teens need 8–10 hours; biology shifts circadian rhythm later. These habits help:

1. Consistent Schedule: Same bed/wake time daily (even weekends).
2. Wind-Down Routine: Bath, reading, calm music—no screens 30+ min before bed.
3. Optimize Bedroom: Dark, cool, quiet (blackout curtains, white noise).
4. Limit Stimulants: No caffeine after noon; avoid alcohol.
5. 20-Minute Rule: Can't sleep? Get up, do quiet activity until drowsy.
6. Persist and Seek Help: Weeks to adjust; consult doctor if chronic insomnia.

Quality sleep fuels learning, mood, and physical health.