How to Fall Asleep Easily (for Teens)

Two Methods:Changing Your ScheduleMaking Lifestyle Changes

Falling asleep as a teenager can be difficult. Teens' circadian rhythms make them more inclined to feel energetic later in the day, which can pose a problem for school, jobs, and other commitments.[1] There are ways to work past this biological inclination by adopting habits that lead to better sleep.

Method 1
Changing Your Schedule

  1. Image titled Fall Asleep Easily (for Teens) Step 1
    Make sleep a priority. If you're a teen, you might not bother working on prioritizing your sleep schedule. However, it's important to work on making good sleeping habits a goal. Try to manage your schedule around sleep.
    • Your body has a natural circadian rhythm that adapts to your sleep/wake cycle. If you make a conscious effort to go to sleep and wake up around the same time each day your body will begin to naturally nod off at bed time and wake up in the morning.[2]
    • It can be tempting to crash on the weekends, but this effects your sleep cycle. Try to not sleep in too late on Saturdays and Sundays.[3]
    • Try to schedule around getting enough sleep. Social events and extracurriculars should not interfere with getting 8 to 9 hours of sleep a night.
  2. Image titled Fall Asleep Easily (for Teens) Step 2
    Stay out of your room during the day. Many teens like to hibernate in their rooms. However, if you spend your days in your bedroom you'll learn to associate that space with activity. When it's time to sleep, your brain won't be ramped for rest. Try to avoid your room during the day.[4]
    • Beds, in general, should only be used for sleep. Your body should associate your bed with rest time. Doing homework, playing video games, or spending time on your laptop in bed can confuse your mind and body.[5]
    • If you crave the privacy of your room, try to separate the sleeping area from the waking area. Have a desk placed in your room and use this to go online, do homework, talk on the phone, and any other activities you'd rather do in private. You can even consider putting up a curtain or some kind of divide between your bed and activity area. This way, your brain will associate a certain part of the room for sleep.[6]
  3. Image titled Fall Asleep Easily (for Teens) Step 3
    Stay away from screens late at night. Teenagers tend to spend a lot of time on their phones. However, the light produced from electronic screens produces a stimulating effect that makes sleep difficult. Strive to limit exposure to screens in the hours leading up to bedtime.
    • Stay off your laptop and phone for a couple of hours before bed. If you feel you'll be tempted, have a family member hide the items from you until morning.[7]
    • Try doing your homework before bed, as long as you're not too sleepy. This can prevent the temptation to play video games or watch television as there is a task that needs to be completed.[8]
    • If you really enjoy using your phone or computer to wind down, there are ways to block the lights from screens that cause a boost in energy. You can use sunglasses or download software for your laptop that blocks out the kinds of screen lights that effect sleep.[9]
  4. Image titled Fall Asleep Easily (for Teens) Step 4
    Understand the necessity of good sleep. Many teens simply do not understand the importance of a solid sleep schedule. Spend some time educating yourself on why getting enough sleep is important. This could motivate you to work on prioritizing good sleep habits.
    • Getting enough sleep promotes good memory and performance. If you want to succeed academically or at an extracurricular activity, working on your sleep can help.[10]
    • Poor sleep habits can cause irritability and a short temper. Not sleeping well for a long time can affect your relationship with others. If you don't want to alienate friends and significant others, sleeping better can help.[11]

Method 2
Making Lifestyle Changes

  1. Image titled Fall Asleep Easily (for Teens) Step 5
    Incorporate daily activities that promote good sleep. Changing certain daily activities can promote better sleep. Making slight tweaks to your lifestyle can result in your sleeping easier and longer.
    • Do not binge eat before bedtime. Late night snacking can lead to indigestion and other stomach problems that keep you up at night.[12]
    • Exercise. Whether you join a school sport or simply start walking or jogging on your own, exercising in the early afternoon can help you fall asleep faster at night. Be careful, however. Exercising a few hours before bedtime can lead to difficulty sleeping later in the day.[13]
    • Cut back on caffeine. Many sodas and energy drinks popular with teens are loaded with caffeine. Caffeine stays in your system for up to 6 hours after consumption, so having soda or a latte after school can inhibit your ability to sleep at night.[14]
    • Avoid napping too close to bedtime. If you have to nap, nap for less than an hour and do so early in the afternoon.[15]
  2. Image titled Fall Asleep Easily (for Teens) Step 6
    Do not procrastinate. Oftentimes, teens end up staying up late due to homework. While doing homework in the early evening can actually help with sleep, putting off a math assignment until 9 or 10 o'clock can result in you staying up way too late. Try to make homework a priority earlier in the day.
  3. Image titled Fall Asleep Easily (for Teens) Step 7
    Stay active during the weekends. Sleeping in over the weekends can seriously damage your circadian rhythm. Many teens love to snooze well past noon on weekends, but doing so can result in difficulty getting to bed Sunday night. Find ways to avoid sleeping in on Saturdays and Sundays.
    • Make plans with friends early in the day. Suggest you all go out to breakfast or brunch. Plan a day hike. Decide to go shopping at 11 AM rather than 2 PM.
    • Pick activities you enjoy to do over the weekend. Plan to get up early to take the dog for a walk or read a good book.
    • Plan to do your homework early in the day. This way, you won't worry about having put it off and you'll have motivation to get out of bed early.


  • Make sure your bed and mattress are comfortable. Unsupportive bedding can make sleep difficult.
  • Talk to your parents about wanting to work on your sleep schedule. Their support can really help you stay on track.

Article Info

Categories: Better Sleeping