Sleep: Teenage Zone
Neurodiversity Hub Wirral
Why Sleep Matters
Sleep recharges your energy like a battery
Athletes focus on sleep as much as diet and exercise
Walking and yoga help you fall asleep faster
Sleep restores and revives your body and mind
Your body clock (circadian rhythm) can shift during your teen years
Caffeine can stay in your system for 5–7 hours
Deep sleep and dream sleep (REM) last 1–1.5 hours per cycle
Electronics can delay sleep by releasing stimulating hormones
Humans are the only animals who can choose to delay sleep
Top Sleep Tips
Use your bed only for sleep—not for homework, TV, or gaming
Avoid sleeping on the sofa—it confuses your sleep routine
If you study in your bedroom, use a separate space for work
Create a relaxing playlist—try soft rain or calming music
Set a time to turn off screens and social media
Write down your worries before bed
Talk to someone about how you feel
Avoid sleeping on the floor—it’s not restful
Diet and Sleep
Some foods help your body make melatonin and tryptophan—chemicals that support sleep:
Cottage cheese
Breakfast cereal with full cream milk
Chicken and turkey
Nuts
Yoghurt
Ice cream
Eat enough during the day so you don’t wake up hungry. Choose foods that support sleep.
