The teenage body clock
In the teenage years the body clock naturally shifts later, so falling asleep early gets harder. Late screens, caffeine and irregular weekends push it even later. Most teens need 8 to 10 hours, and children 9 to 12.
Common sleep problems
Trouble falling or staying asleep (insomnia); a body clock stuck very late; loud snoring with pauses in breathing (sleep apnoea); an uncomfortable urge to move the legs at night; nightmares; or feeling very sleepy in the day even after a full night.
What helps
Regular wake times, morning daylight, a screen sunset 30 to 60 minutes before bed, no caffeine after lunch, and a cool, dark room. Focus Lab's Sleep Reset 21 programme and sleep diary can help you spot patterns. Please don't take sleeping tablets or sleep supplements unless a doctor has prescribed them for you.
When to talk to someone
See a doctor if sleep problems last more than a month, if you snore loudly or stop breathing in your sleep, or if you're very sleepy in the day. Bring your sleep diary.
Need help now?
Talk to a parent, a teacher or another adult you trust. You can also call, free, any time: