Teenagers Sleep Tips: Overcoming Morning Struggles

TOO TIRED TO GET UP?

Why mornings can be such a struggle for teenagers — and some easy, practical tips to help you wake up, get moving, and feel more human!

If getting out of bed in the morning feels like one of life's biggest challenges, you’re definitely not alone. Many teenagers experience this struggle, not necessarily because they're lazy, but due to sleep hygiene issues.

During your teenage years, your body clock naturally shifts later, making it hard to fall asleep until late at night. Yet, you still have to wake up early for school, college, or work. With homework, gaming, social media, and exams all vying for your attention, it’s easy to feel perpetually tired. So, what can you actually do?

First things first: how much sleep do you need?

Most teenagers need around 8–10 hours of sleep at night. If you need to get up at 7:00 am but don’t fall asleep until midnight, you’re probably going to feel pretty rough in the morning. No motivational quotes can address that! The biggest difference you can make is by ensuring you have enough opportunity for sleep.

7 Ways to Tackle Morning Struggles

1. **Put your alarm somewhere you have to get up to turn it off**.

   If your phone is right beside your pillow, it’s way too easy to hit snooze without actually waking up fully. Try placing it across the room, on your desk, or in any spot that requires you to stand up to get to it. Once you're standing, you're halfway there.

2. **Get some light**.

   As soon as you wake up, open the curtains. Even better, step outside for a few minutes if you can. Light signals to your brain, "Okay, we’re awake now." Your body clock uses light as a primary signal for determining when it is daytime and when it’s time for sleep.

3. **Avoid the "I'll just check my phone" black hole**.

   You know how it goes. You wake up, check one message, then jump into TikTok, Instagram, and YouTube — and suddenly 37 minutes have vanished. If this sounds familiar, try getting out of bed before you start scrolling. Your phone isn't going anywhere.

4. **Give yourself some time to wind down at night**.

   If you've been gaming, scrolling, messaging, and watching videos right before bed, your brain might struggle to transition into sleep mode. Consider some quieter time before bed. You could listen to music, read, take a shower, stretch, or chat with someone. You don’t have to sit in total darkness, just give your mind a chance to slow down and prepare for restful sleep.

5. **Avoid turning your bedroom into a 24-hour entertainment center**.

   Keep your phone away from your bed at night if possible. Charging it across the room or even outside your bedroom can make a significant difference in your sleep hygiene. If that's too drastic, start with a rule: phone away by a certain time. Small changes can lead to better rest.

6. **Make tomorrow-you's life easier**.

   Before bedtime, take five minutes to prepare for the next day. Lay out your clothes, school bag, PE kit, homework, charger — anything you might need. This way, your morning self doesn’t have to make countless decisions before breakfast.

7. **Don’t turn weekends into a completely different time zone**.

   Sleeping longer on weekends is understandable, but if you’re waking up at 7:00 am during the week and sleeping until 1:00 pm every Saturday and Sunday, your body clock may struggle come Monday. Keep your weekend wake-up time reasonably close to your weekday routine.

The Secret Weapon: Routine

You don’t need a perfect sleep routine. In fact, attempting to change everything at once usually doesn’t stick. Instead, pick a couple of things to start with. For instance, this week I’ll try:

☐ Put my alarm across the room

☐ Stop scrolling 30 minutes before bed

☐ Open my curtains as soon as I wake up

☐ Get my clothes and bag ready the night before

☐ Keep my weekend wake-up time similar to weekdays

Try this for a couple of weeks and observe what changes.

What About Energy Drinks and Caffeine?

Caffeinated drinks like energy drinks, coffee, and cola can temporarily make you feel more awake. However, caffeine lingers in your system for hours and can impede your ability to fall asleep later on. If sleeping is tough for you, consider avoiding caffeine and energy drinks later in the day to break the cycle of tiredness and caffeine dependency.

What If I Just Can't Sleep?

Don't panic. Trying too hard to force sleep can make things worse. If your mind is racing, engage in calming activities such as listening to soothing music, reading something easy, practicing slow breathing, or writing down your worries. If sleep difficulties persist, don’t hesitate to seek support from someone.

What If I’m Still Exhausted?

Feeling tired occasionally is normal, but if you’re getting enough sleep and still feeling exhausted often, discuss it with someone. Talk to a parent, carer, GP, or a mental health professional if you experience excessive daytime sleepiness, struggle to wake up, snore loudly, or have significant changes in your sleep patterns. Sometimes, there can be more to exhaustion than just irregular sleep.

The Bottom Line

You don’t need to become an ideal sleeper overnight. You don’t have to give up your phone forever, nor do you need to strictly adhere to an 8:30 pm bedtime. Just start small.

Get enough sleep. 

Create a conducive sleep hygiene routine. 

Get some light as soon as you wake up. 

Get out of bed before diving into your phone. 

And make some small preparations for your future self.

Because getting out of bed is much easier when you’ve given yourself a decent chance to rest.

One Last Thing...

If your parents are constantly urging you to go to bed, step away from your phone, and rise in the morning, consider sharing this page with them. You can say, "See? It’s science. I told you." Just make sure not to use it as an excuse to sleep until lunchtime.

MindAlign

Child & Adolescent Psychiatry

Practical advice for young people and families.