Does Sleep Matter?
A personal reflection with tips that helped me
Sleep is one of the most essential aspects of a healthy life. Personally, if I do not get my 7–8 hours of rest, I find myself irritable and low on energy throughout the day. As a kid, my parents ensured that my sister and I were in bed by 10 p.m., a routine we happily followed. My mother would sit with us and narrate bedtime stories, often ending with the question, “Have you slept yet?” And on some nights, we were naïve enough to say “yes” with our eyes closed.
However, academic pressures increased as I grew older, and I gradually became a night owl. This habit persisted through college, and the COVID-19 pandemic further disrupted any remaining structure. Since then, waking up early has been a challenge. But with some consistent effort and simple techniques, I learnt to adapt my sleep routine.
Why Teen Sleep is Different…
Here’s the thing, though—teenagers are biologically wired differently. Their body clocks run late. So, what feels like 7:30 a.m. to an adult can feel like 5:30 a.m. to a teen. Now imagine being woken up at 5:30 every day, going through school, coaching, homework, and being expected to stay productive—all without a nap in between.
On top of that, there is the recent glorification of reducing sleep, like it’s time-wasting or a sign of laziness. Many cut back on sleep to squeeze in more productivity, not realising the adverse effects this has. Maybe one day we can train ourselves to need less sleep, but research shows teenagers need 7–9 hours of good quality sleep. With rising pressures, constant screen time, and social media distractions, sleep becomes the first thing to get sacrificed.
What has Helped Me?
Over time, I’ve tried various things to improve my sleep, and here are a few that genuinely helped:
1. Keep a Regular Sleep Schedule
Go to bed and wake up at the same time every day—even on weekends. Try to keep meal times and exercise routines consistent, though avoid exercising too close to bedtime.
2. Limit Naps
Avoid naps during the day if you can. If needed, keep them under 20 minutes and not after mid-afternoon. This helps your body build up enough sleep pressure at night.
3. Create a Strong Bed-Sleep Connection
Try not to stay awake in bed for too long. Only use your bed for sleep, not work, not Netflix. If possible, try “zoning” your bed space: only lie your head on the pillow or get under the covers when you're really ready to sleep.
4. Reduce Stimulation Before Bed
This means: no caffeine, no late-night scrolling, no working in bed. Make your environment as calm and sleep-friendly as possible.
5. The 15-Minute Rule
If you find yourself tossing and turning for more than 15 minutes, get out of bed and go to another room. Do something relaxing—read a book, listen to music—then return to bed when you feel sleepy.
6. Use Light to Your Advantage
Avoid bright lights before bed. Turn on night mode on your phone/laptop and make your room as dark as possible—use blackout curtains or an eye mask. Get some natural light; it helps reset your body clock.
7. Try Sleep Restriction
This technique is about increasing your sleep efficiency. Wake up at the same time daily, and only go to bed when you’re truly sleepy, based on how many hours you actually sleep, not just lie in bed.
Sometimes you follow all the advice and still find yourself wide awake, battling overthinking and racing thoughts. In that case, keeping a sleep diary by your bedside helps. Write down whatever’s on your mind—get it all out. Creating a calming bedtime routine with reading, meditation, or soft music can also make a big difference. But if none of this helps and sleep consistently escapes you, it might be something more, like insomnia or another sleep disorder. Please don’t try to self-diagnose. Reach out to a doctor or a therapist. It’s always okay to ask for help.
Sleep isn’t a luxury; it’s a necessity. Let’s stop treating it like an optional extra and start prioritising it like our minds and bodies deserve.
Extra readings and sleep diaries:
https://thesleepcharity.org.uk/wp-content/uploads/The-Sleep-Charity-Teens-Sleep-Diary.pdf
https://thesleepcharity.org.uk/wp-content/uploads/The-Teen-Sleep-Hub-eBook.pdf
https://www.justonenorfolk.nhs.uk/media/s1ajrbgm/sleep-diary-for-teenagers-to-complete.pdf
