Adolescents are not lazy -- they just need sleep. Sleep is essential for their physical growth, brain development, and emotional well-being. During sleep, the body releases growth hormones, consolidates learning and memory, and regulates mood. Teenagers typically need 8–10 hours of sleep per night, but many get less due to school demands, social activities, and screen time.

I commonly see adolescents referred to clinic for physical complaints of fatigue, headache and/or abdominal pain. When I ask about sleep, often the response will be ‘I can’t get to sleep…then I sleep all day’. This is frequently the crux of their physical complaints. The body has got all out of whack. Eating is haphazard, night and day have merged. Lack of routine leads to dysregulation of hormones and neurotransmitters. Without enough restorative sleep, there may be difficulties with concentration, decision-making, and mood.

The solution is not a quick fix as it takes time to train the body to let go of the bad habits and adapt to new. It is all about being ‘sleep smart’, acknowledging that bedtime may be later for adolescents, but needs to be no later than mid-night on a school night.

Morning waking time should be kept relatively constant, which during the week may be earlier (anytime between 6-8am) but at weekends and in holidays should only vary by 2-3 hours (9-11am).

Sleep hygiene techniques are essential.

Ensure caffeine consumption stops at lunch time.

Eating and exercise should be a good 3 -4 hours before going to sleep

Blue-light screen-time kept to a minimum during the 2 hours leading up to bedtime. Anything to calm the atmosphere before bedtime will help, be it a warm bath or shower, calming music, nice scents, reading or audio books.

The bedroom should be dark and quiet with use of an eye mask and ear plugs if necessary.

When to Seek Help

Sleep and poor mental health are closely related and sometimes, despite putting all the above tips in place, there is no respite. That is the time to seek professional help.

Low mood – ‘Nothing makes me happy’

Adolescence is a time of rapid change—physically, emotionally, and socially. While managing this change, it is also a period of ‘unknowns’.

As adolescents navigate the challenges of growing up, it is common for them to experience periods of low mood. While occasional sadness or irritability is a normal part of life, persistent low mood during adolescence can be a sign of something more serious.

Several factors contribute to low mood during adolescent years.

Hormonal changes, academic pressures, social dynamics, family expectations, and the influence of social media can all play a role. Many teens also struggle with identity and self-esteem, which can lead to feelings of isolation or hopelessness.

It is important for parents to recognize the signs of low mood—such as withdrawal from activities, changes in sleep or eating patterns, and loss of interest in things they once enjoyed. Open communication and emotional support can make a significant difference.

Supporting adolescents through emotional challenges doesn’t mean having all the answers—it means being present, listening, being non-judgemental and making sure they know they are not alone.

When to Seek Help

If low mood lasts for more than a couple of weeks or interferes with daily life, professional help may be needed. Early intervention can provide valuable tools for coping and help build resilience for the future.

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