Physical activity and natural daylight can help your teen’s body produce melatonin at the right time each night and get more sleep.

Your teen should avoid caffeine for 6 hours before bedtime. Caffeine keeps you awake. Caffeine is in chocolate, cola, tea, coffee and energy drinks.

Your teen should nap for no more than 20 minutes, and avoid naps close to bedtime. Long naps close to bedtime can make it harder for them to get to sleep and sleep well at night.

Encourage your teen to wind down before bed. They could read, listen to quiet music or a calming podcast, do craft, or have a warm bath.

Encourage your teen to go to bed at the same time every night.

Make sure your teen falls asleep in bed each night, rather than in a family area.

Keep devices out of bedrooms, and switch them off an hour before sleep. Using devices before bed can make it harder for your teen to get to sleep and wake up in the morning.

Keep wake-up times on school days and weekends to within 2 hours of each other. This helps to keep your teen’s body clock regular.

Let the sunshine in! Sunshine helps to switch off melatonin, so your teen feels alert and ready to wake up.