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9 Best Sleep Practices for the Highly Sensitive Teen

January 23, 2023 · In: HSP Kids Carolina Mariposa

Highly Sensitive Teenagers often have difficulty getting a good night’s sleep. Between all of the physical changes, brain growth, academic challenges, and social-emotional pressures of adolescence, these special kids are dealing with a lot on top of being highly sensitive. In this article, we’ll look at best sleep practices for the highly sensitive teen.

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Some highly sensitive teens experience sensory sensitivity, while others experience emotional and energetic sensitivity. A lucky few even experience more than one type of sensitivity at the same time! All of these factors amount to a heavy load on the teen’s nervous system, making it hard to wind down and get quality rest at night. Often highly sensitive teens’ nervous systems are just too overstimulated at the end of the day to be able to fall asleep and/or stay asleep.  

Table of Contents

  • Preventative Strategy #1 – Exercise: Ideally for at Least One Hour Daily 
  • Preventative Strategy #2 – Get Outside
  • Preventative Strategy #3 – Eat Healthy Food on a Regular Schedule
  • Preventative Strategy #4 – Stick to a Routine
  • Sleep Practice #1 – Regular Schedule of 8+ Hours of Sleep
  • Sleep Practice #2 – Plan at Least 1 Hour of Relaxation Time Before Bed
  • Sleep Practice #3 – Avoid Screens for at Least 1 Hour Before Bed
  • Sleep Practice #4 – Take Time to Emotionally Process the Day
  • Sleep Practice #5 – Create a Calming Sleep Environment
  • Sleep Practice #6 – Use Sensory Aids
  • Sleep Practice #7 – Take Natural Sleep Aids
  • Sleep Practice #8 – Try Visualization
  • Sleep Practice #9 – Use Guided Relaxation and Meditation
  • Final Thoughts
  • Be sensitive, be free

Adolescence is a critical time for developing good sleep habits, in part because the brain is experiencing growth and is laying down “wiring” for the future. When teens work towards establishing consistent, healthy sleep, they are more likely to have good physical and mental health long into the future. When sleep is impaired, teens are more likely to struggle in a variety of areas.

In his book, Why We Sleep, Matthew Walker discusses research that indicates teens who are sleep deprived are more prone to developing serious mental health disorders, along with physical health concerns such as compromised immune systems and metabolic disorders.  

So, what is a highly sensitive teen with an overstimulated nervous system to do when sleep just won’t come?  It is important to have a multi-layered approach that includes preventive strategies during the day, along with specific strategies around bedtime. 

In considering preventive strategies during the day, the goal is to find ways to reduce overstimulation in the teen’s nervous system, so that they aren’t so frazzled at the end of the day. Fortunately, these strategies are numerous and are easily individualized. 

These 4 Preventative Teen Sleep Strategies Can Help:

Preventative Strategy #1 – Exercise: Ideally for at Least One Hour Daily 

Regular exercise helps highly sensitive bodies discharge the stress they’re carrying, along with having proven benefits for both mental and physical health.  

Preventative Strategy #2 – Get Outside

Neuroscientists have found that exposure to natural light is important for balancing circadian rhythms which govern sleep, especially early in the day.  In addition, spending time in natural environments is soothing to the nervous system.  

Preventative Strategy #3 – Eat Healthy Food on a Regular Schedule

If your body is hungry, starved for nutrients, or overwhelmed by too much food, sugar, or stimulants such as caffeine, your body is going to have a hard time relaxing enough to get quality sleep. Many teens favor highly caffienated beverages such as coffee and energy drinks. Encourage them to refrain from these or limit themselves to one a day, preferrably before lunch.

Preventative Strategy #4 – Stick to a Routine

Whenever possible, try to adhere to a similar schedule of activities each day. Routines help our sensitive bodies stay calm because they know what to expect. Bodies like predictability and having the same rhythm each day as much as possible. 

Here Are 9 Best Sleep Practices for the Highly Sensitive Teen:

Sleep Practice #1 – Regular Schedule of 8+ Hours of Sleep

Keep to a regular bedtime schedule and allow for a minimum of eight hours of sleep. Most teens need 10-12 hours of sleep per night. If this is hard to do on your own, ask for support from a parent or friend who will help you adhere to a schedule.

Sleep Practice #2 – Plan at Least 1 Hour of Relaxation Time Before Bed

Encourage your teen to plan for at least one hour of relaxing activities before bed. This supports the teen’s sensitive body in winding down and discharging stress. These may include hygiene rituals (bath/shower), gentle stretching or exercise such as yoga or qigong, and calming exercises for the nervous system such as rhythmic movement, full-body shaking, deep breathing, and pressure point massage. An hour may seem like a lot, but often it is what is needed to fully unwind.  

Sleep Practice #3 – Avoid Screens for at Least 1 Hour Before Bed

Avoid screens including tv, phone, and computer for at least one hour before bedtime. Screens are especially hard for highly sensitive teens to disconnect from, and many report losing track of time if they go online too close to bedtime, resulting in them getting less sleep than planned.

Sleep Practice #4 – Take Time to Emotionally Process the Day

Take time to emotionally process your day with a close friend by phone or family member. If talking to people is overstimulating, consider journaling as a way to process your day instead. Taking care of your emotions in these ways helps reduce stress and may stop you from “spinning” your thoughts on some topic that has been worrying you (which tends to keep many HSTs awake).

9 Best Sleep Practices for the Highly Sensitive Teen

Sleep Practice #5 – Create a Calming Sleep Environment

Set up your sleeping space so that it is calming. A tidy, organized space is easier to relax in for most people than a messy one. You may also want to add items to your environment that are relaxing, such as peaceful images on the walls, aromatherapy, crystals, and/or music or sounds that help you decompress.  

Sleep Practice #6 – Use Sensory Aids

Use sensory aids such as a weighted blanket, noise-canceling headphones, eye pillows, and soft clothes and bedding to help your body relax so that you may fall asleep easier. 

Sleep Practice #7 – Take Natural Sleep Aids

Under the care of a qualified health professional, consider taking natural sleep aids and supplements which have a calming effect.

Sleep Practice #8 – Try Visualization

If you enjoy visualization, it is helpful to imagine your bedroom is a nature spot: once you lie down and close your eyes, imagine your favorite beach or spot in the woods. Take time to visualize all the details, and include in your mind the sounds and smells of the nature spot to give your body the full sensory experience of it.  This helps ground your sensitive body, as well as takes your mind off other things that may be worrying you.

Sleep Practice #9 – Use Guided Relaxation and Meditation

Many people benefit from some type of guided relaxation to go to sleep. You may find these in apps, podcasts, YouTube, or online communities. My website resources page has a number of meditations that support relaxation.

Final Thoughts

If using all of these ideas seems impossible given your schedule or temperament, consider just picking one or two of them and using them consistently over time. The goal is to make incremental changes that will be sustainable long into the future. It takes time to learn new habits, but your well-being is worth the effort.  

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Would you like to find a highly sensitive therapist who can help you with your specific HSP Journey? We recommend BetterHelp for therapy with real benefits for Highly Sensitive People. It’s private, affordable, and takes place online. As an HSPJourney.com reader, you get 10% off your first month. Click here to learn more.

Be sensitive, be free

**This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

About Carolina Mariposa

Carolina Mariposa is a licensed psychotherapist and intuitive coach for young people of all ages and their parents. She is both an HSP herself and the mother of an HSP, so she has life experience with high sensitivity as well as professional experience. Carolina delights in supporting HSPs in feeling more joyful, grounded, creative, and empowered using a holistic approach. She is passionate about child development, healthy relationships, and the process of integrating spiritual wisdom into daily life.
For additional information please visit https://www.butterflygrovehsp.com/resources for numerous articles and videos to support highly sensitive children of all ages. She also has a video for HSPs called A Good Night’s Sleep, which you may watch here: https://www.youtube.com/watch?v=-UYJMnQ26oc&t=206s

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