Let’s talk about something that’s super important but often underrated: sleep. You probably know that getting enough rest is good for your body, but for young people, especially those in care, sleep can make a huge difference in how you feel, think, and cope day to day. In this blog, we’ll explore why sleep matters, how it affects your mental health, and some practical tips for getting better rest (even when life feels chaotic).
Why Sleep Is So Important for Teens
Sleep plays a huge role in how well your brain grows, learns, and functions. While you’re asleep, your brain is hard at work sorting through memories, processing new information, and strengthening the connections that help you understand and remember things. Getting enough sleep makes it easier to focus, solve problems, stay motivated, and take in new ideas at school or college. Even small improvements in your sleep routine can make a noticeable difference in how sharp and confident you feel.
Sleep also has a big impact on your emotional wellbeing. When you’re tired, everything can feel tougher — from managing stress and controlling your reactions to coping with difficult feelings. Being low on sleep can make you feel more anxious, down, or overwhelmed. For young people who’ve been through trauma or big life changes, sleep can be especially important in helping your mind cope, recover, and stay balanced.
Your physical health relies on good sleep too. Night-time is when your body repairs itself, rebuilds your energy, and strengthens your immune system. Without enough rest, you may feel run down or pick up illnesses more easily. Sleep helps regulate things like appetite, hormones, and mood, which is why you might feel hungrier, grumpier, or more drained when you’re not sleeping well.
Sleep also supports your decision-making and self-control. Your brain is still developing throughout your teenage years, especially the parts that help you plan, concentrate, and manage your emotions. When you’re tired, it becomes much harder to make good choices, think clearly, or stay calm. You might notice yourself reacting more sharply, losing focus, or doing things you wouldn’t normally do if you felt properly rested.
Why Sleep Can Be Especially Challenging for Young People in Care
If you’re in foster care, or you’ve experienced a lot of change or uncertainty, getting consistent sleep can be even more difficult. Unpredictable routines — like moving homes or adjusting to new foster parents — can disrupt your sleeping pattern. Stress and worry might make it harder to switch off at night, especially if your thoughts feel busy or your emotions feel heavy.
Your environment can also play a part. Shared or unfamiliar bedrooms, noise, or a space that doesn’t feel fully your own can make it harder to relax. You might also feel like you’ve never really had support or guidance around sleep routines, or you may not feel comfortable talking about nightmares or restless nights. These challenges are very real. But understanding why sleep matters gives you more power to build healthier habits and to ask for the support you need.
Small Changes, Big Impact: How to Get Better Sleep
There are lots of small, practical things that can help improve your sleep — even if your life feels busy or unpredictable.
Aiming for around 8 to 10 hours of sleep a night is ideal for most teenagers. It might feel like a lot, but starting with small changes, like going to bed slightly earlier or changing your evening routine, can make it more manageable.
Creating a calming bedtime routine can help your body and mind get ready for rest. This could include things like reading, listening to relaxing music, journalling, drawing, or meditating. Try to avoid screens such as your phone, laptop, or TV for at least an hour before bed, as they can make it harder for your brain to wind down. Some people also find it helpful to do a bit of “mind tidy-up” before sleep — thinking through the day, acknowledging what’s bothering them, and choosing to set those thoughts aside until morning.
Making your sleep environment feel comfortable can also make a difference. Even in shared or temporary spaces, small adjustments like using earplugs, an eye mask, or having something familiar nearby (like a soft toy or blanket) can help. If you can’t change the room itself, focus on the parts you can control — such as your routines and wind-down habits.
Keeping to a regular sleep schedule, where you go to bed and wake up at roughly the same time each day, can help your body clock settle. Consistency makes it easier to drift off and wake feeling more refreshed. During the day, try to take care of your mind in ways that help reduce stress — whether that’s talking to someone you trust, getting outdoors, or doing something creative. Moving your body, even just through a short walk, can also help you sleep better at night. And it’s worth avoiding caffeine later in the day, as drinks like coffee, cola, and energy drinks can make falling asleep much harder.
Most importantly, don’t be afraid to ask for help. Talk to your foster parent, social worker, or someone else you trust if sleep is something you’re struggling with. Whether you’re dealing with nightmares, anxiety, or a busy mind, there are ways to get support — including small adjustments to your routine or emotional support that helps you feel more settled. It’s completely okay to ask for things like a quieter bedtime routine or some space to unwind.
Why It’s Worth It
Getting better sleep isn’t just about feeling less tired (though that definitely helps!). For young people in care, good sleep can be a powerful tool for resilience. It can help you feel more emotionally steady, think more clearly, cope better with day-to-day challenges, and look after your mental health. It also gives your body the strength and energy it needs to stay healthy and do the things you enjoy.
You may also like…
