Why quality sleep matters for your teenage son

When it comes to helping your teenage son thrive – academically, emotionally and socially – sleep is one of the most important yet often overlooked foundations. Research shows that adolescents aged 14-17 should be getting 8 to 10 hours of sleep each night. However, many Australian teens fall short: for instance, it’s estimated that around half of 16-17 year-olds are not meeting minimum sleep guidelines on school nights.

Why does this matter? For teenage boys in particular, insufficient or poor-quality sleep can impact mood, concentration, decision-making and physical health. According to the Australian Institute of Family Studies, adolescents who don’t get enough sleep are more likely to show symptoms of anxiety or depression, and to be late or absent from school.

Given all this, as a parent you play a key role in supporting your son’s sleep habits. Below are some top tips to help him get the rest he needs.

Top tips for parents to help your son sleep better

1. Establish regular wake-up and bedtime routines
   Having consistent wake and sleep times – even on weekends – helps regulate his body-clock. The hormone changes of puberty naturally shift teens to later bedtimes, so routines become even more important.

2. Limit screen time and stimulants before bed
   Encourage a “wind-down” period at least one hour before sleep. The use of phones, gaming or bright screens can delay sleep onset, and caffeinated drinks in the afternoon or evening can interfere with sleep quality.

3. Promote a sleep-friendly environment
   Make sure his bedroom is cool, dark and quiet. Encourage him to use the bed for sleep rather than studying or gaming. A simple shift like this can help him fall asleep faster and sleep more soundly.

4. Encourage physical activity and manage workload
   Regular exercise supports better sleep, while heavy homework, late nights and extra-curricular demands can push bedtime later or reduce total sleep. Help him manage his schedule so sleep isn’t compromised.

5. Model and reinforce the value of sleep
   Talk about sleep as a priority – not just “something I wish you’d do”. When you show that rest and recovery matter, your son is more likely to take his own sleep seriously. Celebrate when he makes positive changes.

By making sleep an everyday priority, you’re helping your son become not only a better learner, but a healthier, emotionally resilient young man. With your support at home, the right habits can become second nature – and that foundation will serve him well into adulthood.

Brought to you by Brighton Grammar School