Sleep
Teen Sleep Hygiene Routine
A teen sleep hygiene routine uses consistent wake time, dim wind-down, and caffeine limits so school-night sleep actually arrives on time.
A teen sleep hygiene routine is a repeatable wind-down—dim lights, phone out of bed, same wake time on school days, and caffeine cutoffs that match an early first period. Teens often need more sleep than they get; screens and late homework push melatonin later.
Keep the routine short: ten to fifteen minutes of shower, stretch, or reading beats a perfect spa ritual you skip. Weekends can shift slightly, not three hours.
Common questions
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How many hours of sleep do teens need?
Many teens need roughly eight to ten hours; individual needs vary. Fix wake time first, then move bedtime earlier in fifteen-minute steps until mornings feel manageable.
Related terms
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