The 7-Day Teen Sleep Reset
A pressure-free experiment for better sleep
This is not a rule.
It’s not a long-term commitment.
It’s simply an experiment.
Calling this a 7-day experiment takes the pressure away. There is no expectation that it has to work. If it helps, great. If it doesn’t, you’ve learned something — and you can try something else.
Sleep improves more easily when people don’t feel forced, watched, or judged. Removing the pressure often makes change more effective.
Before You Start
Have a calm, honest conversation and agree together:
This is a 7-day experiment, nothing more
There are no punishments or consequences
The aim is to notice what helps and what doesn’t
If something doesn’t work, that’s useful information
At the end of the week, you decide what (if anything) to keep
This approach works because it invites cooperation rather than resistance.
Day 1: Notice
Focus: Awareness, not change.
Keep evenings the same
Notice when screens are used
Notice bedtime and sleep quality
Notice mood and energy the next day
Prompt:
How do I feel going to bed? How do I feel in the morning?
Day 2: One Small Change
Focus: Gentle adjustment.
Choose just one:
Lower screen brightness in the evening
Turn off notifications after a set time
Stop scrolling once in bed
Prompt:
Did this feel manageable or annoying? Why?
Day 3: Swap, Don’t Remove
Focus: Replace one habit with another.
Instead of scrolling, try:
Music
A podcast or audiobook
Reading
Drawing or writing
Prompt:
Did this make it easier or harder to feel sleepy?
Day 4: Create Distance
Focus: Reduce overnight stimulation.
Charge phones outside the bedroom
Or place them out of reach at night
Prompt:
What was the hardest part of this? What surprised me?
Day 5: Predictability
Focus: Signals for sleep.
Choose a wind-down start time
Dim lights
Keep noise low
Avoid heavy conversations late at night
Prompt:
Did my body start to recognise it was time to slow down?
Day 6: Reflect
Focus: What’s actually helping?
What felt useful?
What felt unrealistic?
What made no difference at all?
Prompt:
If I kept just one change, what would it be?
Day 7: Decide Together
Focus: Choice and ownership.
Decide what to keep
Decide what to drop
Decide what to adapt
There is no right answer — only what works for you.
Prompt:
How does better sleep affect my mood, focus, and relationships?
A Final Word
This is an experiment, not a test.
There is no failure here — only information.
Removing the expectation that something must work often makes it easier to notice what genuinely helps. Better sleep comes from understanding, not pressure.
If this helps, keep it.
If it doesn’t, try something else.
That flexibility is the point.
