Kiddipedia
By Jocelyn Brewer, Psychologist and Founder of Digital Nutrition
Getting teenagers to bed at a reasonable hour can feel like an uphill battle for many parents. Between homework and assignments, extracurricular activities, maintaining social connections, and their always-on digital world, it’s easy for teens to fall into patterns that make it harder to switch off and get a good night’s sleep. Poor sleep can affect mood, attention, learning, and overall wellbeing, making it more important than ever to find strategies that actually work.
To better understand what helps teens rest, Telstra Foundation partnered with its Youth Advisory Council (YAC) to run the Do Not Disturb Sleep Challenge. Over two weeks, a group of teens tested practical, science-backed strategies to explore what really improves sleep. Their experiences offer valuable insights for families looking to support healthier routines at home.
Why Sleep Matters
Sleep is not just about avoiding grumpiness the next day. It’s essential for cognitive function, emotional regulation, memory, immune system support, and overall physical and mental development. Teenagers experience changes in their circadian rhythm during adolescence, which naturally makes them want to stay up later and sleep in.
Modern life can make this tricky. Irregular schedules, late-night homework, and device use can make it difficult for teens to fall asleep and wake up refreshed. Finding a blend that supports natural rhythms, while also accommodating family routines and commitments, is key to promoting better sleep.
The Do Not Disturb Sleep Challenge
The challenge was designed to give teens hands-on experience with strategies to improve their rest. Each participant received a sleep toolkit, including:
-
Sleep masks to block out light
-
Trackers to monitor sleep patterns
-
Notebooks for reflections and tracking progress
-
Optional supports like blue light glasses or old-fashioned alarm clocks
The first step was a simple “sleep space cleanse”, helping teens create a calm and organised environment. Each day, participants checked in with short surveys about how they felt, what strategies they tried, and what made a difference.
As one of the resident sleep coaches, I helped guide the group in exploring approaches such as:
-
Waking up at the same time every day, even on weekends
-
Getting natural light first thing in the morning
-
Switching off screens 30–60 minutes before bed and replacing them with relaxing activities like reading, drawing, journaling, or meditation
-
Mindfulness exercises to calm the mind before sleep
-
Charging phones outside the bedroom or using Do Not Disturb mode to reduce distractions
Practical Takeaways for Parents
Blending Devices and Downtime
Devices play an important role in teens’ lives, connecting them to friends, information, and entertainment. Supporting teens to build healthy routines around device use, especially before bedtime, can make a big difference. Encouraging a short, device-free wind-down period allows their brains to transition from stimulation to rest.
Small adjustments, like turning on Do Not Disturb mode, charging phones outside the bedroom, or swapping a phone alarm for an old-fashioned clock, can significantly improve sleep quality. Introducing quiet activities such as journaling, reading, or drawing helps teens unwind while keeping screen time in check.
The Role of Mindfulness
Even after devices are put aside, an overactive mind can prevent teens from falling asleep. Mindfulness exercises – including deep breathing, body scans, or guided meditation – help calm the nervous system and prepare the body for rest. Just five to ten minutes before bed can make a real difference.
Teens can use apps like Smiling Mind or Mello, or simply lie still and focus on slow, steady breaths. Regular practice of mindfulness can also help reduce anxiety, making it easier for teens to relax and maintain consistent sleep patterns.
Tracking Sleep Without Stress
Tracking sleep can help teens and parents identify habits that work well. The challenge encouraged simple tracking of bedtime, wake-up time, and perceived restfulness. Parents can guide teens to notice trends without becoming fixated on perfection.
This approach allows teens to make small, incremental adjustments, fostering self-awareness and giving them control over their sleep routine. The goal is to help teens understand what supports better rest rather than creating pressure to achieve perfect sleep every night.
Doing It Together Makes a Difference
Accountability and support play a big role in maintaining healthy routines. Teens found it easier to stick with new habits when they shared the challenge with peers. Parents and carers can create a sense of shared responsibility by modelling healthy sleep routines, discussing the importance of rest, and supporting small changes at home.
Family engagement can make implementing sleep strategies less of a struggle and more of a collaborative effort.
Looking Ahead
The Do Not Disturb Sleep Challenge has provided valuable insights into teen sleep habits, and the journey is far from over. The full report and a guide supporting better sleep for young people will be released in September, featuring insights from the YAC, expert commentary, and sleep strategies for young people and families/carers.
Better sleep doesn’t require overhauling daily life or completely eliminating screens. It’s about introducing manageable, science-backed habits that help the mind and body rest properly. Small tailored changes – such as consistent wake times, device-free wind-down, or mindfulness exercises – can have a significant impact on sleep quality.
By supporting teens to develop healthy habits and encouraging open conversations about sleep, parents and carers can help their children feel more energised, focused, and emotionally resilient. With guidance, encouragement, and consistency, families can create routines that make quality sleep a realistic and achievable goal – not just for teens, but for the whole household.
