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You’re Getting Sleepy . . .

Tossing and turning for hours each night? These tips can help make falling—and staying—asleep easier. 

April 2025
Rachel Morris • Illustrations by Kaitlin Brito

Has this ever happened to you? You’re exhausted, so you vow to get a good night’s sleep. You put on your pj’s, hop into bed nice and early . . . and lie there. After a while, you start feeling stressed about how long it’s taking to fall asleep. Now you’re even more awake, so you grab your phone. Next thing you know, it’s 2 a.m. Instead of the 8 to 10 hours of sleep you need, you’ll get 5 hours at most. 

If this sounds familiar, you’re not alone. According to a recent national poll on children’s health, more than 40 percent of parents reported their teens had trouble falling asleep at night. And a whopping 70 percent of teens don’t get enough sleep in general. But just because sleep deprivation is common in teens doesn’t mean it’s OK. “Sleep affects every single thing you do on a biological, social, and cognitive level,” says Michael Breus, Ph.D., a sleep medicine expert and author. Not getting enough rest at night can lead to health problems, including mood swings, trouble focusing, symptoms of depression, and even a weakened immune system. 

Fortunately, practicing some simple habits can make it easier to fall asleep. Falling asleep quickly will let you get the most rest possible during your time in bed. Read on for some tips so you can nod off as soon as your head hits the pillow—and wake up ready for the day.

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1. Reset Your Body Clock

Let’s be real—it’s not your fault that you want to stay up late. Your body operates on an internal clock called a circadian rhythm, which regulates when you feel sleepy and alert. During your teen years, that clock shifts forward. “Your body naturally wants to stay up late and sleep late,” says Michael Breus. “But early school start times cut into your ability to get the sleep your body needs.”

To reset your internal clock, start by figuring out when you need to go to bed to get at least 8 hours of sleep. Then move your bedtime 10 to 15 minutes earlier each night until you hit your target. For example, if you’re currently going to bed at 11:30 but your goal is 10:00, it may take about a week to fully adjust.

Over time, your body will start feeling sleepy earlier. But there’s a catch. Resetting your body clock only works if you go to bed and wake up at the same time every day, weekends included. It may be hard, but do your best to stay consistent about what time you go to bed and when you get up. If you are, you’ll not only get better sleep, but you’ll also wake up feeling more refreshed and energized for the day.

2. Chill Before You Snooze

Think back to when you were a kid and had a soothing bedtime routine. Maybe it was a warm bath, a bedtime story, and then lights out. It’s time to recreate that calming ritual, tailored to your current lifestyle.

Establish a relaxing routine 30 to 60 minutes before bed to help your body and mind transition to sleep mode. By repeating the same activities each night, you’ll train your brain to associate them with winding down. Here are some ideas to help you build your perfect bedtime routine:

  • Stretch gently or do light yoga
  • Practice deep-breathing exercises or meditation
  • Take a warm shower or bath
  • Write in a journal to clear your mind or make a gratitude list
  • Listen to relaxing music, nature sounds, or white noise
  • Draw, color, doodle, or do a quiet craft
  • Read a calming book or listen to an audiobook
  • Sip a cup of caffeine-free herbal tea

Should You Take Melatonin?

You might have seen advertisements for melatonin supplements that promise to help you fall asleep faster. Many brands offer them in fruit-flavored gummies specifically marketed for teens. 

But most experts say teens should avoid melatonin supplements. That’s because studies have shown that using melatonin regularly for a long time can disrupt your body’s natural sleep-wake cycle. These supplements can also potentially affect your growth and development during puberty.

There’s another reason to avoid these supplements: Studies have found that many products mislabel their melatonin content, often delivering much higher doses than advertised. This can pose serious risks, especially for teens and children. According to the American Academy of Pediatrics, there were 260,000 cases of melatonin poisoning in children from 2012 to 2021. 

THE BOTTOM LINE: Make sure to talk to a parent and your doctor before trying any supplements. 

3. Make a No-Phone Zone

In the evening, your body naturally produces the hormone melatonin. This makes you feel sleepy. But exposure to the kind of light emitted by phones, tablets, and computers can trick your body into thinking it’s still daytime. This disrupts the production of melatonin, which can make it harder to fall asleep.

The problem isn’t just the light from screens. It’s also what you’re looking at. “Social media use can make it harder to fall asleep, potentially leading to insomnia and symptoms of anxiousness,” says Dr. Boris Gilyadov. He’s a doctor who studies sleep.

Aim to stop using screens at least 30 minutes before bed. Even better, store your phone out of the bedroom entirely. If you must keep your phone in the room, put it far enough away that you can’t grab it from bed.

By setting boundaries with your phone, you’ll help your brain enjoy better sleep.

4. Create a Vibe

Your sleeping environment has a big impact on the quality of your rest. A few simple tweaks can transform your bedroom into the ultimate sleep sanctuary:

Keep it cool: Open a window or set the thermostat to a cool temperature, ideally between 60–67 degrees.

Block out light: Use blackout curtains, an eye mask, or both to keep your room as dark as possible. Total darkness signals your brain that it’s time to sleep.

Shut out noise: Try earplugs, a white noise machine, or a fan to mask any noisy distractions.

Declutter: Believe it or not, a tidy room can lead to better sleep. Research shows that a clean, organized space creates a more relaxing atmosphere. Take a moment to tidy up before bed.

5. Manage Nighttime Stress

Worrying about an upcoming test or replaying a fight with a friend can leave you tossing and turning for hours. If stress, anxiety, or a busy mind is keeping you awake, try one of these in-bed relaxation techniques recommended by Breus to calm your mind and body:

1. Practice the 4-7-8 breathing technique.
Breathe in slowly through your nose for 4 seconds, hold your breath for 7 seconds, and exhale gently through your mouth for 8 seconds. This method lowers your heart rate, helping your body ease into sleep mode. 

2. Count backward.
Start at 300 and subtract by 3 (300, 297, 294 . . . ). This simple math task keeps your mind focused enough to block out worries but is dull enough to lull you to sleep.

3. Draw with your eyes.
Close your eyes and “draw” numbers on the back of your eyelids with your eyeballs. Visualizing the numbers keeps your mind from overthinking. Most people don’t make it past 15 before they start to drift off, says Breus.

A Sleepytime Quiz

Image of a student not wanting to get out of bed

True or false? If you can’t fall asleep, you should stay in bed and try harder.

False! Lying awake in bed for too long can create frustration and anxiety, making it harder to sleep. It’s better to get up and do something relaxing like reading a book. Return to bed when you feel sleepy.
Image of student using their hands to try and keep their eyes open

True or false? You can train yourself to need less sleep.

False! Your body requires a certain amount of sleep to function at its best. This amount varies from person to person. It may change as you get older, but you can’t teach yourself to need less (or more!) sleep.
Image of a student sleeping on their book

True or false? It’s a bad idea to sacrifice sleep for studying.

True! Lack of sleep reduces focus, memory, and decision-making skills. Studying while well-rested is far more effective than cramming while sleep-deprived, so skip the all-nighters.
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