How to Fall Asleep Fast for Teenagers

How to Fall Asleep Fast for Teenagers


  1. Start Here: What To Do To Fall Asleep Fast
  2. How to Fall Asleep Fast With Insomnia
  3. How to Sleep Fast in 5 Minutes
  4. The Military Method for Falling Asleep Fast
  5. How to Fall Asleep Fast for Adults
  6. You’re Here: How to Fall Asleep Fast for Teenagers
  7. Up Next: How to Fall Asleep Fast for Kids


Sleeping well is not just important for adults, but critical for teenagers too. It's a time when the brain and body are busy growing, and rest is essential for this natural process. However, many parents may find themselves asking, "Why can't my teenager sleep?" or "How do I treat teenage insomnia?"

Sleep issues in teens can be caused by various factors, including hormonal changes, academic stress, social pressures, and an increasingly digital lifestyle. For a more comprehensive understanding of this topic, check out our main post, "What To Do To Fall Asleep Fast", which offers an extensive look into various techniques to aid in better sleep.

Understanding the Teenage Body Clock: Tips to Reset Your Sleep Schedule

Teenager falling half off a couch, asleep

During adolescence, significant shifts occur in the body's internal clock or circadian rhythm. Many teenagers experience a sleep phase delay, which means they tend to go to bed later and wake up later. This can be challenging when early school start times require them to rise before their bodies are ready.

Contrary to popular belief, teenagers require more sleep than adults, not less. On average, they need about 8 to 10 hours of sleep per night. And no, staying up late and only getting 6 hours of sleep is not enough. The consequences of chronic sleep deprivation in teens can be serious, leading to academic difficulties, mood disorders, and even impaired driving skills.

Furthermore, there's a clear gender difference in sleep needs during adolescence. Girls tend to require slightly more sleep than boys and also seem to be more resilient to the effects of sleep deprivation.

As parents and caretakers, you can assist teens in adjusting their sleep schedules

  1. Encourage consistent sleep and wake times
  2. Limited use of electronic devices before bed, and 
  3. Create a calm pre-sleep routine. 
  4. Additionally, consider natural sleep aids like Revogreen Sleep, 
Revogreen Sleep

Revogreen Sleep is designed to support the body's natural sleep processes without the use of harsh chemicals. Revogreen Sleep is made from 100% organic mustard microgreens. Microgreens can contain up to 240 times the nutrient density of the full-grown plant. This nutritional concentration can give them advanced nutraceutical properties. 

The mustard microgreens in Revogreen Sleep, contain naturally occurring magnesium, melatonin, and glucosinolate a powerful anti-inflammatory. And since we use the entire microgreen, these sleep-promoting compounds are more bio-available than their over-the-counter counterparts and contain fewer unwanted effects. Also, Revogreen Sleep is safe for teenagers and kids. Check it out in our online store.

The Influence of Technology on Teen Sleep: How to Create a Tech-Free Sleep Routine

As the digital age advances, technology has woven itself into every aspect of our lives, and this is especially true for teenagers. From social media to gaming, teens often find themselves screen-bound for many hours each day. Unfortunately, the blue light emitted from these devices interferes with the production of melatonin, the hormone that regulates sleep-wake cycles. Consequently, excessive screen time, particularly before bed, can lead to delayed sleep onset and disrupted sleep patterns.

To counter this, consider developing a tech-free sleep routine for your teen. Start by setting a digital curfew, ideally 1-2 hours before bedtime. This allows ample time for the body to wind down and prepare for sleep. Also, encourage the use of blue light filters on devices that must be used in the evening. Make bedrooms a tech-free zone if possible, or at least keep devices away from the bed to discourage late-night usage.

Balancing Homework and Sleep: Strategies for Teens to Fall Asleep Faster

Girl falling asleep doing homework

The pressure to perform academically often has teens asking, "How to sleep fast for students?" Between school, homework, extracurricular activities, and social commitments, it's no wonder many teenagers struggle to find enough time to sleep.

The key to balancing homework and sleep is time management. Encourage your teen to create a realistic study schedule, allocating time for each subject and sticking to it. This can help prevent last-minute cramming that often leads to late-night study sessions. Also, promote efficient study habits like focusing on one task at a time and taking short breaks to help information absorption and prevent burnout.

Lastly, consider implementing a wind-down routine before bed. This could involve… 

  • Reading a book
  • Practicing deep-breathing exercises, or 
  • Taking a warm bath. 

Such activities can signal to the body that it's time to sleep, making it easier for your teen to fall asleep fast when they hit the pillow.

Soothing Anxious Minds: How to Help An Anxious Teenager Sleep

Addressing Anxiety: Understanding its Impact on Teen Sleep

Anxiety and sleep have a complicated relationship, particularly during the volatile teenage years. Anxiety can lead to disrupted sleep, while insufficient sleep can exacerbate feelings of anxiety. Teens dealing with anxiety may struggle with racing thoughts, difficulty falling asleep, or waking up frequently throughout the night.

Relaxation Techniques for Anxious Teens: Breathing, Mindfulness, and More

Relaxation techniques such as deep breathing exercises, progressive muscle relaxation, and mindfulness meditation can be effective tools for managing anxiety and promoting better sleep. For instance, the 4-7-8 breathing technique, which involves… 

  1. Inhaling for 4 seconds
  2. Holding the breath for 7 seconds, and 
  3. Exhaling for 8 seconds

This can help calm the mind and prepare the body for sleep. For more techniques on falling asleep, check out our post “How to Fall Asleep Fast in 5 Minutes”.

Creating a Safe Sleep Environment: How Comfort and Security Promote Better Sleep

The sleep environment plays a crucial role in sleep quality. A cool, dark, and quiet bedroom can help signal to the body that it's time for sleep. Consider investing in blackout curtains, a white noise machine, or a comfortable mattress and pillows to enhance the sleep environment.

Revogreen SleepFurthermore, as a natural sleep aid for teenagers, Revogreen Sleep can assist in managing anxiety and promoting a restful night's sleep. Its all-natural ingredients work synergistically to soothe the mind and body, helping your teen drift off into a peaceful slumber.

Promoting Restful Nights: Tips to Help Your Teen Sleep Better

The Power of Routine: Establishing a Consistent Sleep Schedule

Consistency is key when it comes to sleep. Encourage your teen to maintain a regular sleep-wake schedule, even on weekends. This can help regulate their body's internal clock and make it easier to fall asleep and wake up.

Healthy Habits for Better Sleep: Nutrition, Exercise, and Downtime

Lifestyle factors such as diet and exercise can also influence sleep. A balanced diet, regular physical activity, and plenty of downtime to relax and decompress can significantly improve sleep quality.

Building a Bridge to Better Sleep: The Role of Communication and Understanding

Lastly, keep an open line of communication with your teen about their sleep struggles. Express understanding and empathy, and let them know that it's okay to ask for help if they're having trouble sleeping. With patience, understanding, and the right strategies, your teen can overcome their sleep challenges and enjoy the restful sleep they need and deserve.

Sleep Requirements for Different Teenage Years

Teenage girl sleeping soundly

These are general guidelines and individual needs can vary. It's essential to prioritize sleep and adapt these recommendations to your teenager's personal schedule and needs.

How much sleep does a 12-year-old need?

9-12 hours

What time should a 12-year-old go to bed?

8:30 - 9:30 PM

How much sleep does a 13-year-old need?

8-10 hours

What time should a 13-year-old go to bed?

9:00 - 10:00 PM

How much sleep does a 14-year-old need?

8-10 hours

What time should a 14-year-old go to bed?

9:00 - 10:00 PM

How much sleep does a 15-year-old need?

8-10 hours

What time should a 15-year-old go to bed?

9:00 - 10:30 PM

How much sleep does a 16-year-old need?

8-10 hours

What time should a 16-year-old go to bed?

9:00 - 10:30 PM

How much sleep does a 17-year-old need?

7-9 hours

What time should a 17-year-old go to bed?

10:00 - 11:00 PM

Some Final Thoughts

In conclusion, helping teenagers fall asleep fast and obtain sufficient rest involves understanding their unique sleep challenges and implementing effective strategies. These include creating a conducive sleep environment, managing anxiety, maintaining a consistent sleep schedule, and fostering healthy lifestyle habits.

Revogreen Sleep

Revogreen Sleep stands as a safe and effective aid in this journey, acting as a natural sleep aid that can help teenagers transition smoothly into sleep. Made with potent, all-natural ingredients, it is designed to promote relaxation and induce deep, restful sleep.

Remember, while falling asleep fast is important, the quality and quantity of sleep matter just as much. Don't hesitate to seek professional help if your teenager continues to struggle with sleep. With patience, understanding, and the right strategies, they can overcome their sleep challenges and enjoy the restful sleep they need and deserve. Encourage your teenager to try Revogreen Sleep today and experience its benefits firsthand. Check it out in our online store.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.


  1. Start Here: What To Do To Fall Asleep Fast
  2. How to Fall Asleep Fast With Insomnia
  3. How to Sleep Fast in 5 Minutes
  4. The Military Method for Falling Asleep Fast
  5. How to Fall Asleep Fast for Adults
  6. You’re Here: How to Fall Asleep Fast for Teenagers
  7. Up Next: How to Fall Asleep Fast for Kids


Beata Lerman PhD: I am a biochemist and an Immunologist with a passion for improving health in the most effective ways possible. I have been in many roles over my 23-year biomedical research career from academic Research and Drug Development to industry consulting and Medical affairs. I strive to bring you the most evidence-based and reliable educational content to put you back in charge of your health. Find me on LinkedIn, and try some of my gourmet, sugar-free chocolates at Sinless Treats.

Droo Higgins: I’m an educational writer and strategist. I worked in the fields of public and corporate education as a content developer, trainer, and consultant for the past 12 years. I’m also an advocate for the health benefits of microgreens, as I’ve seen them work firsthand. Find me on LinkedIn.

Image by lookstudio on Freepik

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