Helping Kids and Teens Sleep Better: What Really Works?

Sleep is vital for kids and teens. It is crucial for focus at school, helping them manage their feelings, make good choices, and stay healthy. In fact, kids and teens that get good sleep are less likely to disrupt the classroom, choose not to engage in risky behaviours, and form relationships easier.

Sleep problems are also common. Research shows us that 25% of kids report insomnia symptoms and 27% of kids meet criteria for a diagnosable sleep disorder.

But let’s face it—bedtime can be a battleground, especially with busy schedules, homework, and screen time. With my colleagues at The University of Western Australia, I conducted a scientific review to look at what actually works to improve sleep for young people aged 6 to 18. Here’s what you need to know.

Why Sleep Matters?

Sleep problems are more common than you might think. Around one in four reports suggest that kids and teens get less than 6 hours sleep per night, which is fewer than the hours recommended (see table below). Kids of different ages need different amounts of sleep per night however, as you can see the range is quite wide, so it’s best to get a sleep diary to track your children’s sleep and activity. This will help you figure out their individual needs and look at patterns of what may help or hinder their sleep.  

Age range	Hours
Toddlers (1-2 years)	11-14 hours
Preschoolers (3-5 years)	10-13 hours
Primary schoolers (6-12 years)	9-11 hours
Teens	8-10 hours

Sleep is a pillar stone of health, along with food and movement. A lack of sleep can affect kids and teens mood, learning, and overall health. Not getting enough sleep has been linked to attention deficit hyperactivity diagnosis (ADHD), and interestingly correcting the underlying sleep issue has been linked to a reduction in ADHD behaviours.

Our review explored different sleep solutions to find out which ones are most effective—and how parents, schools, and health professionals can help.

What Works Best for Sleep?

Good sleep habits involve having:

• A regular sleep pattern
  • This involves getting kids to fall asleep and wake up (most important) at roughly the same time each day. Our bodies release hormones and neuromodulators at specific times of day that help our internal clocks regulate, so keeping to a schedule for sleep helps these get released at the right times.
• A good sleep environment
  • That is safe, dark, at around 19`C in temperature, with familiar noises, and is comfortable. These are the details of a sleep environment that research says are important.
• Having tech boundaries
  • Tech is something that can be quite exciting! A lot of the time we spend on phones, games, or computers is socialising or thrilling. As you can imagine, this is not great for winding down our nervous systems. In discussion with your kids, help set household tech boundaries, that involve not using tech to socialise or do exciting things (e.g., games and movies) a couple of hours before bed. You and your child may consider using tech for calming activities such as mindfulness practice or reading something relaxing. This may mean needing to “lock” out other activities.
• Have a calming sleep routine
  • Find a consistent set of activities that help your young ones feel safe and relaxed. This might involve a warm shower and a book, perhaps a cuddle with you, and low lighting. Music with a steady beat also helps our nervous system to turn down a notch.
• Having parental support and involvement
  • Parents play a big role in helping kids sleep better by setting routines and modelling good habits. When parents are involved, kids are more likely to stick to healthy sleep routines. Some research suggests that communication is key. If communication is hard for you and your child, professionals can help teach communication skills so you can focus on teamwork.

What Professional Help Works Best for Sleep?

If you or your kids want to tackle some ongoing sleep issues, the sleep loss is causing distress, or you’re noticing the sleep loss is affecting your kid or teen’s capacity to do school, work, or socialise, then it is time to see a professional. There are a lot of therapies out there! Our review captured what works best for kids.

Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is a structured therapy that helps kids change unhelpful sleep habits and thoughts.

• Why it works: CBT-I teaches you and your kids to see both mental and practical sleep struggles and give you ways to tackle both.
• Who it’s best for: Kids and teens with ongoing sleep struggles. It is usually guided by a trained psychologist.
• How long does it take: This does depend on how complex the issue is but usually 4-6 weekly sessions and then a catch up is sufficient. Your psychologist will do a thorough assessment and be able to give you an indivdualised timeline after the first few appointments.

CBT-I, in our review was the most effective way to get kids sleeping better – in the short and long term.

Sleep Hygiene Education

This means teaching good sleep habits like having a regular bedtime, avoiding screens before bed, and keeping the bedroom calm and quiet.

• Why it works: Sleep hygiene education is simple and can be taught at schools to a large group of kids and parents.
• Who it’s best for: Sleep hygiene is often what is completed in session 1 or 2 when you see a psychologist, it’s the “psychoeducation” of CBT-I, as it is broad sleep education, it is best for general sleep improvement.
• How long does it take: One education session is usually all that is needed.

Bright Light Therapy

Exposure to bright light in the morning can help reset the body clock, especially for teens who stay up late and sleep in (i.e., delayed sleep phase).

• Why it works: Light helps our bodies know when it is time to wake up or fall asleep. We have a master clock that is in behind our eyes and this resets the rest of the clocks in your bodies. Sunlight in the morning is an important way to let your body know the time.
• Who it is best for: Light therapy needs to be applied at the right time. Your psychologist trained in sleep, can help you to find a schedule to be exposed to light and when to stay away. Timing is key!
• How long does it take: Usually light therapy, or sleep restriction (a therapy in which you sleep time is shortened) are given as part of CBT-I, as such, it takes a few weeks while your body resets.

What Still Needs Work?

More research is still needed to figure out the place of culture, neurodivergence, digital tools, and more training for professionals, in helping kids and teens sleep better.

There were some cultural nuances that changed sleep habits and patterns that need to be considered. For example, for some people a nap in the afternoon and a shorter nighttime sleep pattern is culturally acceptable. The research also seems to suggest napping is great for brain function and memory. Psychologists with cultural responsiveness training will be able to tailor sleep therapies to include cultural practices.

Up to 80% of neurodivergent people experience sleep difficulties. If your kid or teen has autism or ADHD, you will want a therapist who is trained in using therapies suited to neurodivergence. Neurodivergence will change the types of factors that are stressing their nervous system and the psychologist will be able to include social and sensory stressors into the therapy.

Digital tools and apps may be a great way to get sleep help out more widely. Unfortunately, not enough research has been done in this space as yet.  

Finally, you will need to hunt for healthcare specialists with training in sleep! Even though sleep is a cornerstone of health, over half of healthcare providers are not trained in sleep measurement, and when they are trained, they commonly receive only 1.5-6hrs of training.

What’s Next?

To truly help young people sleep better, we need:

• Personalized sleep plans: Not every child needs the same solution.
• More support in schools: Teaching sleep hygiene at school could make a big difference.
• Health policy changes: Things like later school start times could help teens who naturally stay up later.

Final Thoughts

Sleep is a cornerstone of good health—especially for growing kids and teens. The good news? There are several proven ways to improve it. The best results often come from a combination of methods, and support from parents, schools, and healthcare providers. With a little structure and support, better sleep is within reach for every young person.

Written by Dr. Michelle Olaithe from The Sleep Psychologist

The Sleep Psychologist is a national telehealth provider of general mental health and sleep focused mental health interventions. They are a Western Australian based clinic and also provide place-based autism, and cognitive and educational assessments. Their psychologists are trauma-informed, culturally responsive, ally-ship, and neurodivergent friendly. They have immediate appointments available for telehealth appointments.

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References

Photo by Annie Spratt on Unsplash

Olaithe M, Richardson C, Ree M, Hartung K, Wylde T, Bucks R. Sleep in young people: What works now and where to? A meta-review of behavioural and cognitive interventions and lifestyle factors. Behav Sleep Med. 2024 Jan 2;22(1):58-75. doi: 10.1080/15402002.2023.2182305. Epub 2023 Feb 28. PMID: 36854653.

Richardson C, Ree M, Bucks RS, Gradisar M. Paediatric sleep literacy in australian health professionals. Sleep Med. 2021 May;81:327-335. doi: 10.1016/j.sleep.2021.02.035. Epub 2021 Feb 24. PMID: 33761413.