Getting enough sleep is one of the most important things you can do for your physical health, mental wellbeing, and success at school. Good quality sleep helps you to:
  • Concentrate better in lessons
  • Improve memory and learning
  • Manage stress and emotions
  • Maintain energy levels throughout the day
  • Support physical growth and development
  • Improve sporting performance and recovery
Teenagers generally need between 8 and 10 hours of sleep each night to stay healthy and function at their best.

Signs You May Not Be Getting Enough Sleep

You may not be getting enough sleep if you regularly:
  • Feel tired during the day
  • Struggle to concentrate in lessons
  • Find it difficult to wake up in the morning
  • Feel irritable or moody
  • Fall asleep during the day
  • Have difficulty remembering information
  • Feel less motivated to take part in activities

Tips for Better Sleep

  • Stick to a regular sleep schedule - try to go to bed and wake up at similar times each day, including weekends where possible. This helps your body's natural sleep cycle.
  • Put away screens before bed - phones, tablets, computers, and gaming devices can make it harder to fall asleep. Try to avoid screens for at least 30 to 60 minutes before bedtime.
  • Create a relaxing bedtime routine - before bed, try activities that help you feel calm and relaxed, such as reading a book, listening to calming music, or practising mindfulness or breathing exercises
  • Make your bedroom sleep-friendly - a good sleep environment can make a big difference. Try to keep your room, quiet, dark, comfortable, and cool rather than too warm.
  • Be active during the day - regular exercise can help you sleep better at night. Walking, cycling, sports, dance, and outdoor activities can all support healthy sleep.
  • Avoid caffeine late in the day - drinks such as energy drinks, coffee, some teas, and fizzy drinks can make it harder to fall asleep. Try to avoid these in the afternoon and evening.
  • Don't worry in bed - if you find yourself worrying at night, try writing your thoughts down in a notebook before bed. This can help you feel more organised and less overwhelmed.
  • Managing racing thoughts at night - many young people find that worries seem bigger at bedtime. If this happens, focus on slow, steady breathing, try a mindfulness exercise, or listen to calming sounds or relaxation recordings.

Building Healthy Sleep Habits

Good sleep habits take time to develop. Small changes can often make a big difference.
Try to:
  • Go to bed at a regular time
  • Reduce screen time before bed
  • Stay active during the day
  • Eat regular meals
  • Create a calm bedtime routine
  • Ask for help if worries or stress are affecting your sleep

When to Seek Support

If sleep difficulties continue for several weeks, or if tiredness is affecting your learning, wellbeing, or daily life, it is important to seek support.
You can speak to:
  • Your Form Tutor
  • Head of Year
  • Pastoral Counsellor
  • School Nurse
  • A parent or carer
  • Your GP
Remember, everyone has difficulty sleeping occasionally, especially during stressful periods. However, if sleep problems are becoming a regular issue, there are people who can help.

Helpful Resources

NHS Every Mind Matters
  • Free advice, sleep guides, and practical tips for improving sleep. www.nhs.uk/every-mind-matters/
The Sleep Charity
  • Information and support for children, young people, and families. https://thesleepcharity.org.uk
YoungMinds
  • Advice and support for young people on sleep, wellbeing, and mental health. https://www.youngminds.org.uk
Childline
Confidential support for anyone under 19. Call: 0800 1111. https://www.childline.org.uk
Remember, good sleep supports good health, learning, wellbeing, and happiness. Making small changes to your daily routine can help you feel more rested, focused, and ready to achieve your best.