Wellbeing Space

Sleep, Screens & Sanity: Why Your Teen Needs More Zzz’s

Teenagers need around 8–10 hours of sleep a night, but most are getting far less. Between late-night scrolling, packed schedules, and naturally delayed body clocks, sleep often becomes the first thing to go. But poor sleep doesn’t just make mornings miserable, it impacts mood, learning, focus and mental health. Tired teens are more prone to anxiety, irritability, forgetfulness and disengagement in class.

What can parents do? Help create a calm, sleep-friendly environment: block-out blinds, a cool room temperature and even a weighted blanket can signal to the body that it’s time to wind down. Timed dimming light bulbs and screen-free time in the hour before bed also help regulate melatonin (the sleep hormone). Teach your teen a simple breathing technique—breathe in for four, out for eight—to help calm their nervous system. Sleep isn’t a luxury, it’s essential fuel for their developing brain. A few changes can go a long way in helping your teen (and you!) feel more human in the morning.

“Sleep is the golden chain that ties health and our bodies together.” - Thomas Dekker

All Saints' College Psychology Team

Melinda Evangelista (Senior School)

Susana De Oliveira (Senior School)

Sheleen Davis (Junior School)