Younger teens might need your help to stay organised, to avoid doing homework late at night. Ask them what they enjoy doing that calms them down, that they could look forward to each evening. Having a relaxing ritual can help to prepare the body for a deep sleep. For example, journalling, reading a book, crafts, listening to music, meditating or having a warm bath.

We all sleep better in an environment that is calming, comfortable, dark, cool and quiet. We want to look forward to going to bed. Encourage your teen to keep the bedroom tidy (!), which could help them to relax at night. If they are struggling with sleep, they should only use their bed for sleeping – not working or watching TV.

Model positive sleep behaviour, including digital downtime

Talking to your teen about good sleep hygiene is one thing, but making a commitment as a family to protect good sleep could be even more powerful. Are you protecting time for your own sleep? Are you moving your body on a regular basis? Are you doing something relaxing each night to wind down before bed? Are you leaving your phone outside of the bedroom overnight? Are you only drinking decaffeinated drinks after lunch?

Discuss habits that the whole family could commit to, and support each other to achieve. Some families switch the wifi router off at 9pm every night to reduce temptation for late night digital scrolling. Studies have found that teens with a parent-led bedtime, and parental rules about switching off technology, tend to have earlier bedtimes and longer sleep