Evidence-Based Tips and Strategies for Improving Sleep Health in Young People

Adopting evidence-based strategies to improve sleep quality, duration, and overall sleep health can significantly benefit young people. These strategies include modifications in sleep hygiene practices, adjustments to environmental factors, daily routines, and mindful technology usage. 

Below is a comprehensive exploration of research-backed methods that can lead to sustainable improvements in sleep among children, adolescents, and young adults.

How Much Sleep Do Young People Need?

Sleep needs vary by age, but most young people aren’t getting enough. According to the CDC and Sleep Foundation:

• Children (6–12 years): 9–12 hours per night
• Teens (13–18 years): 8–10 hours per night
• Young adults (18–25 years): 7–9 hours per night

Despite these recommendations, surveys show that most teens and young adults fall short, especially on school nights.

Common Sleep Challenges in Youth

Young people face unique biological, social, and environmental barriers to healthy sleep.

Biological Changes: During puberty, the body’s internal clock (circadian rhythm) shifts, making it natural for teens to fall asleep and wake up later. This “sleep phase delay” often clashes with early school start times.

Screen Time: Evening use of phones, tablets, and computers exposes the brain to blue light, which suppresses melatonin and delays sleep onset.

Academic and Social Pressures: Homework, extracurriculars, part-time jobs, and socializing can push bedtimes later and reduce sleep.

Household Environment: Noise, overcrowding, and inconsistent routines can disrupt sleep, especially in lower-income households.

The Impact of Poor Sleep on Health and Wellbeing

Physical Health: Chronic sleep deprivation increases the risk of obesity, diabetes, high blood pressure, and weakened immunity. It can also slow growth and delay puberty.

Academic Performance: Lack of sleep impairs attention, memory, and problem-solving, leading to lower grades and reduced classroom engagement.

Risky Behaviors: Sleep-deprived teens are more likely to engage in risky behaviors, such as substance use and drowsy driving.

Mental Health and Sleep: A Two-Way Street

Sleep and mental health are deeply connected. Poor sleep can worsen mental health, and mental health conditions can disrupt sleep. Here are some common mental health conditions that impact sleep in young people:

• Anxiety Disorders: Generalized anxiety, social anxiety, and panic disorder can cause racing thoughts, restlessness, and difficulty falling or staying asleep. Nighttime worries often lead to insomnia.
  
• Depression can cause both insomnia (trouble sleeping) and hypersomnia (excessive sleep). Young people with depression may struggle to fall asleep, wake up too early, or feel tired even after a whole night’s rest.
  
• Attention-Deficit/Hyperactivity Disorder (ADHD) is linked to sleep problems such as difficulty falling asleep, restless sleep, and frequent night wakings. Stimulant medications can also affect sleep patterns.
  
• Autism Spectrum Disorder (ASD): Children and teens with ASD often experience insomnia, irregular sleep-wake cycles, and increased nighttime awakenings. Sensory sensitivities and anxiety can make sleep even more challenging.
  
• Bipolar Disorder:
  Sleep disturbances are a hallmark of bipolar disorder. During manic episodes, young people may need very little sleep, while depressive episodes can bring insomnia or excessive sleep.
  
• Post-Traumatic Stress Disorder (PTSD) can cause nightmares, night terrors, and insomnia. Young people with trauma histories may fear going to sleep or experience frequent awakenings.
  
• Eating Disorders like anorexia and bulimia are associated with disrupted sleep, including insomnia and frequent night wakings, often due to anxiety, malnutrition, or purging behaviors.
  
• Substance Use Disorders, such as alcohol, nicotine, and other substances, can disrupt sleep architecture, leading to poor sleep quality and insomnia.
  
• Chronic Stress from school, family, or social situations can keep the body in a state of alertness, making it hard to relax and fall asleep.

Integrating Interventions into Daily Life

Evidence underscores that the best outcomes are often achieved when combining multiple strategies. Initiatives, such as school-based sleep education programs and parental workshops, have yielded positive results by promoting awareness and practical skills for better sleep hygiene. 

By integrating various approaches—such as proper sleep environment adjustments, technology management, consistent routines, nutritional moderation, regular exercise, and mental health support—young people can achieve lasting improvements in sleep health, leading to better academic performance, improved physical well-being, and enhanced emotional stability.

Sleep Hygiene and Environment Adjustments

Consistent sleep hygiene is the cornerstone of healthy sleep. Establishing a consistent sleep schedule helps synchronize the body’s internal clock, making it easier to fall asleep and wake up at regular times. 

Research indicates that a fixed bedtime and wake-up time—even on weekends—reinforces the circadian rhythm and leads to better sleep quality.

The environment plays an equally pivotal role. A sleep-conducive environment minimizes disruptive stimuli. This includes the following:

• Maintaining a cool, dark, quiet bedroom
• Using blackout curtains or an eye mask when necessary
• Reducing ambient noise with white noise machines or earplugs

An optimal ambient temperature, typically between 60°F and 67°F (15.5°C to 19.5°C), supports the natural decline in core body temperature required for sleep onset.

Routine and Consistency

Integrating and maintaining a calming pre-sleep routine has been shown to signal the brain that it is time to wind down. Evidence suggests that engaging in relaxing activities, such as reading a book, practicing light stretching, or listening to soothing music—simultaneously every night, can reduce sleep onset latency. 

Additionally, having a structured routine that limits variability in bedtimes and waking times is associated with reduced sleep disturbances.

Technology Management and Screen Time Reduction

One of the most pervasive challenges in modern sleep health is the overuse of electronic devices before bed. Screens emit blue light, which interferes with melatonin production and delays sleep onset. 

Reducing screen time at least 30 to 60 minutes before bedtime leads to earlier sleep onset and improved sleep quality. Encouraging device-free bedrooms or employing blue light filtering settings is an effective strategy to mitigate this issue.

Nutritional Considerations and Caffeine Restrictions

Diet and beverage choices throughout the day also influence sleep patterns. Caffeine, particularly in the afternoon or evening, can significantly delay sleep onset and reduce overall sleep quality. 

Young people should avoid caffeine close to bedtime and limit caffeine consumption to prevent its stimulatory effects on the central nervous system. 

Furthermore, heavy meals right before bed can lead to discomfort and hinder the ability to fall asleep, so lighter snacks, if needed, are preferable during the evening.

Physical Activity and Its Timing

Regular physical activity is consistently associated with improved sleep quality and duration. Moderate exercise has been shown to promote deeper, more restorative sleep. 

However, the timing of physical activity is crucial; vigorous exercise too close to bedtime may have a stimulating effect, potentially delaying sleep onset. 

Young people schedule exercise sessions earlier in the day or at least three hours before bedtime to allow the body adequate time to wind down.

Mental Health Support and Relaxation Techniques

Given the strong bidirectional relationship between sleep and mental health, incorporating stress management and relaxation techniques into daily routines can substantially benefit sleep quality. 

Mindfulness-based stress reduction, meditation, and deep-breathing exercises have been associated with decreased sleep latency and improved sleep efficiency. 

For instance, cognitive behavioral therapy for insomnia (CBT-I) has been adapted for adolescents and young adults, focusing on restructuring thoughts around sleep and promoting relaxation, with proven success in reducing symptoms of anxiety and insomnia.

Social Support and Parental Involvement

For children and adolescents, parental involvement remains critical. Strategies that have demonstrated success include establishing and enforcing consistent bedtimes, moderating screen exposure, and creating a regular sleep-friendly routine. 

Higher levels of parental oversight are associated with fewer sleep problems and better overall sleep quality in young people.

When to Seek Help

If sleep problems persist for more than a few weeks or affect mood, school, or relationships, it’s time to talk to a healthcare provider. Sleep issues can be a sign of underlying medical or mental health conditions that need attention.

Getting a Good Night’s Rest is Key

Improving sleep health among young people requires a holistic and multi-pronged strategy. Evidence-based tips emphasize the importance of consistent routines, appropriate environmental conditions, mindful technology usage, nutritional considerations, regular exercise, and robust mental health support. 

By adopting these practices, young people can mitigate the negative impacts of sleep deprivation, thereby fostering better long-term physical, mental, and academic outcomes.