How To Address Teenage Insomnia

Falling asleep and staying asleep isn’t always as simple as counting sheep, you may be lying awake at night thinking, “I just can’t sleep!” You're not alone if you're struggling to fall asleep at night. According to the Sleep Foundation, insomnia is the most common sleep condition to affect people of all ages, including adolescents. A lack of rest can have mental and physical health consequences if left unaddressed. Learning about insomnia and improving sleep quality can help teens and their families create a plan for treatment, to improve sleep habits, and to feel well-rested.

Sleep deprivation symptoms

Insomnia may cause sleep deprivation due to an abnormal number of hours of sleep or an irregular sleep schedule.

Some individuals may also think or take in information more slowly after sleepless nights. When insomnia is ongoing, sleep deprivation can have a detrimental impact on your health. Long-term sleep deprivation can affect the body, such as inflammation, a weaker immune system, an increased risk of cardiovascular disease, a higher risk of mental health conditions, and various other medical or mental health concerns. 

What to do if you can’t fall asleep

While it is difficult to manage your internal clock, there are a few possible solutions for teens experiencing insomnia, including the following. 

Manage stress levels

Stress may be one of the most common reasons teens see a doctor for insomnia. When stressed, you might lie awake and experience racing thoughts, making it difficult to relax and fall asleep quickly. This process may cause rumination, worries, and disturbances to your sleep-wake cycle in the middle of the night. Practicing mindfulness meditation or progressive muscle relaxation can help reduce stress, as can regular exercise.  If you experience insomnia regularly or don’t want to get out of bed in the morning, it may be beneficial to talk to a doctor or mental health professional, especially if your inability to get a good night’s sleep makes it challenging to wake up in the morning. 

In the meantime, it may be valuable to try relaxation techniques, such as breathing deeply and slowly through your nose and gradually exhaling through your mouth. These deep breaths may help encourage a response in the body. In addition, mindfulness or meditation may help you stay grounded in the present moment and learn to let stressful thoughts pass. 

A few strategies you might try include imagining a relaxing scene, controlling your breathing by paying attention to each breath, doing a body scan, or letting your thoughts pass without judgment.

Check on your sleep hygiene practices

Healthy sleep hygiene practices may benefit everyone, not just those with sleep concerns or sleep disorders. Getting proper sleep can go beyond having a comfortable mattress on your bed. Ensuring you have a comfortable sleep environment promoting healthy sleep can be beneficial. In addition, to maintain a better sleep environment, you might try to maintain a regular sleep schedule. The American Academy for Sleep Medicine recommends following a consistent bedtime routine and going to bed at the same time every night, even on weekends or when you’re on vacation. You can monitor your sleep routine using a sleep diary, which can be a useful tool when tracking insomnia. 

A routine can signal your brain to prepare for rest during the hours before bedtime. To improve the bedroom environment, you can also try a white noise sound machine or calming sounds like rain to help you fall asleep. When you make these changes, you might not experience an immediate impact. However, sleep hygiene can be advantageous in the long term. 

Other supportive sleep habits to improve sleep quality and get better sleep can include: 

• Avoiding substances like tobacco products and caffeine 
• Don’t drink alcohol or eat spicy foods before bed 
• Refraining from taking long naps during the day 
• Trying not to lie in bed for too long if you can’t get to sleep
• Not working in your bed during the day 

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

When you spend time in your bed partaking in activities other than sleeping (homework, work, playing on your phone, etc.), your brain may stop associating your bed with sleep, making it more challenging to fall and stay asleep. 

If you struggle to fall asleep after lying in your bed for 30 minutes, try getting out of your bed and partaking in a stretch or a yoga position. You could also try calm brain activities like solving crosswords, sudoku, or word searches. You can try several activities, but avoid using an electronic device because the blue light might alter your ability to sleep. 

Wind down before sleeping

You might find that finishing homework earlier in the evening may help prepare your mind to sleep. In addition, while exercise can be advantageous, it may help to avoid exercising a few hours before you go to bed. The "happy" brain chemicals released by the body during exercise may make it difficult to get to sleep.

Examples of relaxing activities and relaxation techniques you might try to wind down include breathing exercises, reading, guided imagery or meditation, progressive muscle relaxation, and light stretching. You can also create a sleep diary and write in it before you sleep each night. 

Psychological and medical associations have researched many of these strategies, including the American Academy of Sleep Medicine. They have been deemed effective for those experiencing difficulty relaxing and falling asleep. 

See a sleep doctor

If typical sleep hygiene practices aren't helping you fall asleep quickly, you may find it helpful to seek medical support. Sleep deprivation can impact your mental health, physical health, interpersonal relationships, and ability to engage in activities you enjoy.

You can start by talking to your doctor or a sleep specialist and expressing your difficulties with sleep. A doctor might help diagnose circadian rhythm sleep disorders or other medical problems that can cause insomnia, such as sleep apnea. They may also recommend a prescription sleep medicine or over-the-counter sleep aid to help you fall asleep and stay asleep during each sleep-wake cycle.

You can also try talking to a licensed counselor. They may be able to address any underlying mental health concerns that make it difficult to sleep or use cognitive behavioral therapy for insomnia (CBT-I). Also, if you want to discuss any unwanted coping mechanisms you've been using, a licensed therapist may be able to provide you with practical strategies to change them.

Find a therapist

To find a counselor or therapist, you can search the web, use an online therapist directory, check your health insurance plan, or sign up for a reputable online therapy platform like BetterHelp for those age 18 or older or TeenCounseling for those ages 13-19. Both platforms offer a growing database of licensed and trained counselors, and online therapy can be more affordable than traditional in-person therapy or counseling in the absence of insurance. 

Online therapy might also be beneficial if you're not sleeping well at night and don't feel comfortable leaving the house. Studies have found that it can also be more effective than in-person therapy for treating certain conditions like depression, which may be associated with insomnia in some individuals. With an online platform, you can message your therapist as needed and receive resources throughout your week.