Teen Sleep Problems: Why They Can't Fall Asleep (And What Works)
6 min read
Teens aren't choosing to stay up. Their biology is. Here's how to work with it instead of against it.
The teen sleep shift
Adolescent melatonin rises 1–3 hours later than in childhood. That's not bad behavior — it's a real biological shift. Standard 'lights out' rules often fail because of it.
What helps
- Co-create the wind-down — don't impose it
- Phones out of the bedroom (non-negotiable, family-wide)
- Morning light — even 5 minutes outside
- Caffeine cut-off by mid-afternoon
- Talk to a doctor if insomnia lasts > 3 weeks