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Sleeping Tips for Tweens and Teens

Sleep is important for everyone, but it is especially important for tweens and teens. Adequate sleep helps improve mood, cognitive function, and physical health. It also helps regulate appetite and weight. Here are some tips for getting a good night’s sleep:

Sleeping Tips for Tweens and Teens

Establishing a Routine

Most tweens and teens need around 8-10 hours of sleep a night, but many don’t get enough. Lack of sleep can lead to problems in school, mood swings, and health issues.

A routine helps ensure that your tween or teen is getting enough sleep by creating a schedule that they can follow. Establishing a routine for bedtime can also help them relax and prepare for sleep.

Avoiding Screens Before Bed

The tween and teen years are crucial in terms of establishing good sleep habits. According to the National Sleep Foundation, during these years, kids’ sleep needs peak at around 10 hours per night. Unfortunately, screen time before bed can interfere with getting the amount of sleep kids need.

Research has shown that using screens before bed can delay the onset of sleep, lead to less restful sleep, and increase the chances of developing insomnia.

Getting Enough Exercise

As tweens and teens progress through their growth spurts, they need plenty of exercise to ensure they get the sleep they need. Sleep is essential for physical and mental development, and lack of sleep can cause problems in school and social life. Exercise helps teens fall asleep faster and sleep more soundly. It also reduces stress and anxiety, which are common causes of insomnia.

Avoid Caffeine and Other Stimulants Before Bed

The National Sleep Foundation reports that caffeine can interfere with sleep in people of all ages, but it’s especially important for tweens and teens to avoid caffeine before bed because it can interfere with the quality and quantity of their sleep.

Caffeine can stay in your system for up to 12 hours, so it’s best to avoid it altogether before bed. Stimulants like caffeine can make it difficult to fall asleep and can lead to restless sleep.

cup of coffee on saucer

Creating a Relaxing Bedtime Environment

It can be tough for tweens and teens to get enough sleep. Between school, activities, and homework, there never seems to be enough time in the day. Creating a relaxing bedtime environment can help make it easier for them to get the sleep they need like making the bedroom is dark and quiet.

Using Melatonin if Needed

It is common for tweens and teens not to get enough sleep. This can lead to problems during the day such as moodiness, lack of focus, and poor performance in school.

Melatonin is a hormone that helps regulate the body’s natural sleep-wake cycle. If needed, tweens and teens can safely take melatonin to help them get the sleep they need. Melatonin is available over-the-counter and does not require a prescription.


In conclusion, following these tips can help tweens and teens get the most out of their sleep and feel more rested during the day. By getting enough sleep, they can be more alert in class, have more energy for extracurricular activities, and feel happier and more productive overall.

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