Unlock better sleep for better days

At Sleep Smart, we know that getting enough good quality sleep is super important for how you feel, how well you do at school, and even your social life. Many teens in New Zealand aren't getting the sleep they need, and we're here to help you fix that. This page is packed with short, relatable, and realistic tips that you can use straight away to improve your sleep. We'll connect these tips to what you care about most: your looks, your mood, your schoolwork, and your friends.

4 Tips to improve your sleep

Maintaining a consistent sleep routine

Sticking to a sleep schedule improves sleep by reinforcing your body’s natural 24 hour cycle, known as the circadian rhythm. Going to bed and waking up at the same time everyday (including weekends), sends daily signals to your body to release melatonin for sleep and cortisol for waking up, making it easier to fall asleep, stay asleep and wake up. 

Being mindful of what you eat before bed.

Eating the right amount of food before bed promotes better sleep, because eating a full meal 3-4 hours before sleep prevents hunger-induced waking and supports melatonin production. Too much food causes disruption in REM sleep, while too little food causes hunger-driven insomnia. Recent studies suggest that eating a small portion of nutrient-dense foods at night can actually have positive effects on the body, but large meals are not recommended. 

Stay active during the day.

Doing physical activities during the day improves sleep, by increasing the body’s production of melatonin and regulates your internal clock (circadian rhythm). Physical activities lower stress hormones and help reduce anxiety. Research suggests that as much as 30 minutes of aerobic exercise can improve sleep quality. 

Limiting screen time use for better sleep.

Reducing light-emitting devices (phones, laptops, TVs) before bed helps you sleep better by preventing the suppression of melatonin, which is the hormone that signals to your body that it is time to sleep. Most experts recommend avoiding screens for 30 to 60 minutes before going to bed. 

Frequently asked questions about sleep

Why can't I fall asleep even when I'm tired?

This often happens due to overthinking at night, using your phone right before bed, or having an irregular sleep schedule. Try winding down without screens for an hour before bed and sticking to a consistent sleep time, even on weekends. Our daily planner can help you manage your time better so you're not stressed about tasks late at night.

How much sleep do I really need?
Most teenagers need around 8 to 10 hours of sleep per night. While everyone is a little different, aiming for this range will help you feel your best. Forget comparing yourself to friends; focus on what makes you feel energised and ready to tackle the day.

Is it bad that I stay up late and wake up late?
Many teens are natural "night owls," meaning your body clock prefers to stay up later and wake up later. However, this can clash with school schedules. While it's normal, consistent late nights can disrupt your natural rhythm. Try to slowly shift your bedtime earlier by 15-minute increments each night to help adjust your body clock.

How do I stop using my phone at night?

It's super hard, we know! Instead of just saying "don't use it," try setting a "phone curfew" an hour before bed. Put your phone in another room to charge, or use an app that locks certain features after a set time. You could also swap scrolling for reading a physical book or listening to some music.

Why am I always tired, even after sleeping?
Feeling tired after enough sleep can be frustrating. This often points to poor sleep quality, stress, or an inconsistent routine. Make sure your bedroom is dark, quiet, and cool. Regular physical activity (but not too close to bedtime!) can also improve sleep quality. If you're constantly exhausted, it might be worth chatting with a parent or doctor.

How do I fix my sleep schedule?

The key is consistency. Try to go to bed and wake up around the same time every day, even on weekends. If you stay up late on a Friday, try not to sleep in too much on Saturday. Our daily planner can help you spread out your tasks so you don't have to pull all-nighters, which throws your schedule off.

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