Teen Sleep Support

Why teens need sleep support

As teens mature, their natural circadian rhythm shifts later — meaning they genuinely feel tired later at night and struggle to wake early in the morning. Combine this biological shift with academic pressure, screens, social commitments, and stress, and it’s no surprise that studies show 60–70% of adolescents regularly get less sleep than recommended.

Insufficient sleep can impact mood, emotional regulation, attention, academic performance, and overall well-being. Many parents notice their teen is exhausted in the morning, wired at night, or stuck in inconsistent patterns that feel impossible to change.

This service offers collaborative, evidence-based sleep support that respects a teen’s independence, values, and lifestyle while helping them build healthier, sustainable routines.

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Who This Service is For:

This service is ideal for:

  • Teens who struggle to fall asleep before 11 PM or midnight

  • Teens who find mornings extremely difficult

  • Teens with delayed sleep schedules or inconsistent routines

  • Students overwhelmed by academic, extracurricular, or social demands

  • Teens experiencing stress, anxiety, or nighttime worry

  • Families seeking calmer, conflict-free evenings

  • Teens needing structure around screens, homework, and bedtime habits

Common Teen Sleep Challenges I support:

  • Difficulty falling asleep

  • Trouble waking up or chronic morning fatigue

  • “Night owl” patterns / delayed sleep phase

  • Heavy evening screen use

  • Irregular weekday vs. weekend sleep schedules

  • Academic stress impacting sleep

  • Overthinking or anxiety at night

  • Difficulty winding down

  • Low motivation due to poor sleep

  • Emotional reactivity or irritability linked to fatigues

Reach out to learn more

My approach to Teen Sleep Support

teen sleep coach in ottawa

  • This involves a 90-minute (approximate) interview either over the phone or via Zoom. During this interview, we will explore:

    • A comprehensive look at routines, lifestyle, stressors, technology use, school schedule, medical considerations, and other factors contributing to sleep challenges.

  • Sleep logs help uncover biological, behavioural, or lifestyle patterns maintaining the current cycle.

  • Created with your teen so they feel ownership and motivation.

    May include:

    • Gradual bedtime and wake-time adjustments

    • Circadian rhythm alignment strategies

    • Screen management tools that teens can actually use

    • Support for stress, worry, or mental load

    • Homework/time management recommendations

    • Morning routine optimization

    • Weekend vs. weekday consistency planning

    • Medical advocacy and support

  • Regular check-ins keep your teen supported and on track. This reduces overwhelm and helps them build skills at a sustainable pace.

  • Teens learn how sleep affects mood, energy, performance, and mental health — empowering them to make informed decisions long-term.

Frequently Asked Questions

  • We will incorporate your teen in the planning, development, and implementation of the plan. When teens feel respected and included, motivation and follow-through naturally increase. We also include their personal values and goals to increase credibility.

  • No. Screens are one factor, but we focus more broadly on circadian biology, lifestyle habits, emotional patterns, and daily routines that influence sleep.

  • Absolutely. While we can’t change the bell schedule, we can support healthier circadian rhythms, smoother mornings, and better energy during the school day.

  • Yes. Strategies are easily adapted to support attention, emotional regulation, sensory needs, and executive functioning.

  • No. I do not diagnose medical sleep disorders such as sleep apnea, restless legs syndrome, parasomnias, or circadian rhythm disorders.
    My role is to provide behavioural sleep consulting, identify patterns, and help determine whether concerns appear behavioural or may warrant medical evaluation.

    If a potential sleep disorder is suspected, I will always recommend follow-up with your child’s family physician, paediatrician, or a sleep doctor, in alignment with provincial medical guidelines.

  • Most teens do not need a sleep study. However, if symptoms suggest a possible medical sleep disorder — such as loud snoring, gasping, breathing pauses, or extreme daytime sleepiness — I may recommend speaking with a physician about screening options.

  • Parents are welcome to join the first session and any follow-up sessions that feel helpful. Many families find a mix of parent + teen sessions works best.

  • Most teens begin noticing improvements within 2–3 weeks, depending on the pace of change and their individual needs.

  • All services are offered virtually, making it easy for families across Ottawa and Canada to receive support from home.

  • Coverage varies by provider, but many families receive reimbursement through:

    • Health Spending Accounts (HSA)

    • Psychological or Psychotherapy coverage.

    I provide detailed receipts for reimbursement.

Get sleep support now.