It’s a nightly argument in houses up and down the country. The teenager who is dead on their feet in the morning is somehow wide awake and buzzing at 11 p.m. It feels like a deliberate choice, a battle of wills over bedtime, but it’s rarely that simple. The real reason for this frustrating pattern is a profound biological shift that’s completely outside of their control. For parents and carers, the secret isn’t in winning the argument, but in understanding the science and finding a new way forward.
A Shift in the Body Clock
Put simply, a teenager’s brain is on a different time zone to an adult’s. During adolescence, the body’s internal clock (its circadian rhythm) gets pushed back by a couple of hours. This is called a delayed sleep phase. Melatonin, the hormone that tells your brain it’s time for bed, is released much later in teenagers than it is in children or adults. This means they genuinely don’t start to feel sleepy until late in the evening.
This delay has a knock-on effect in the morning. When the alarm goes off at 7 a.m., their brain is often still in a state that promotes sleep. That groggy, grumpy person you have to drag out of bed isn’t just being lazy; they are fighting a hormonal signal that is telling them to stay asleep. It’s a physical struggle against a schedule that doesn’t fit their biology.
Lifestyle and Other Pressures
Biology is the main driver, but modern life makes things much worse. And then there’s the phone. That blue glow from screens is like a shot of caffeine for the brain, actively suppressing melatonin and tricking it into staying alert. On top of that, life’s pressures pile on. School deadlines, social anxieties, and a packed schedule of activities all eat into precious downtime.
And, for a young person fostered with an agency like Fostering People, who might be dealing with past trauma or the stress of an unstable background, getting a peaceful night’s sleep can feel almost impossible.
What You Can Actually Do
Fighting a teenager’s biology is a dead end. The goal is to create a routine that nudges their body clock in the right direction, without turning bedtime into a battleground.
A screen-free hour before bed is the most important rule to establish. No phones, no tablets, no TV. This allows melatonin to be produced naturally. Encourage them to swap the screen for a paperback, listen to music, or just chat. A warm bath can also work wonders. Next, make their bedroom a cave: dark, cool, and quiet. Blackout curtains are your best friend here. Finally, try to be consistent. This is the hard part. Long weekend lie-ins might feel necessary, but they can wreck the body clock for Monday morning. Keeping wake-up times within an hour or so of the weekday schedule makes a huge difference.
Teenagers aren’t being difficult about sleep on purpose. Their late nights and rough mornings are a product of their biology clashing with the nine-to-five world. By shifting your approach from confrontation to cooperation, and by building a routine that respects their internal clock, you can guide them towards the rest they desperately need for their health, mood, and success at school.
Related: 4 Online Trends Changing the Way We Spend Our Free Time in 2025
Disclaimer: The information provided in this article is solely the author’s opinion and not investment advice – it is provided for educational purposes only. By using this, you agree that the information does not constitute any investment or financial instructions. Do conduct your own research and reach out to financial advisors before making any investment decisions.
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