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Not all sleep challenges show up the same way.

Some teens crash as soon as they hit the pillow but wake at 3 a.m. and can’t get back to sleep. Others sleep deeply but resist bedtime for hours, often because of homework, socialising, or late-night screen use.

Disruption isn’t always across the board—but knowing where sleep feels most strained helps you (and them) respond more effectively.

Which part of sleep feels hardest to manage right now?

You might relate to more than one option — that’s completely normal. Choose the one that feels most true for right now. There’s no wrong answer. Once you select, you’ll automatically move to the next question. *

Daytime sleep is a problem (overtired or falling asleep at the wrong times)

Nights are broken or high effort

Both day and night sleep are equally hard to manage

Sleep mostly works

It changes all the time / hard to tell

Night waking still happens—but shouldn’t feel disruptive.
By the teen years, most kids are capable of sleeping through the night. But stress, anxiety, nightmares, or needing reassurance can still cause wake-ups. Late-night screen use—especially phones and gaming—can also trigger restless sleep and middle-of-the-night waking.

Occasional interruptions are normal, but if wake-ups are frequent or intense, it’s worth exploring what might be driving them.

How are you coping with night waking right now?

You might relate to more than one option — that’s completely normal. Choose the one that feels most true for right now. There’s no wrong answer. Once you select, you’ll automatically move to the next question. *

I wake, but settle easily

Some wakes are fine, others feel like survival - it's getting harder

It’s constant, and I feel like I’m breaking

I’d prefer not to say

Doesn’t apply to our situation

Evening food & fluids should help—not hinder—sleep.
By teenage years you don’t need to eat overnight. But evening habits can still disrupt sleep: late dinners, big drinks at bedtime (bathroom wake-ups), sugary/caffeinated drinks, or “I’m starving” stalls driven by anxiety or poor timing.
A planned, early balanced dinner (and, if needed, a small protein-rich snack well before lights out) usually supports easier settling and fewer wake-ups.

Henderson et al., 2010, Pediatrics

How are evening food and fluids impacting your sleep?

You might relate to more than one option — that’s completely normal. Choose the one that feels most true for right now. There’s no wrong answer. Once you select, you’ll automatically move to the next question. *

They support sleep — dinner is on time, optional small snack earlier, only small water sips overnight, no late sugar/caffeine, minimal bathroom wake-ups

It’s mixed — sometimes food/drink timing helps, sometimes it doesn’t; not consistent

Evening eating/drinking doesn’t seem to help — still struggle to settle or wakes regardless

They clearly disrupt sleep — frequent late-night eating/drinking, bathroom wake-ups, reliance on food or drinks to settle

Settling is intense, no matter what

I’d prefer not to say

Not applicable

Strategies that once worked may stop working.
What helped you sleep when you were younger—like having a parent nearby, scrolling on your phone, or stretching bedtime routines—may no longer feel effective. In fact, if these are the only ways you can settle, sleep often becomes harder, not easier.

This isn’t regression. It’s part of growing up—your brain and body are asking for more independence, clearer boundaries, and healthier wind-down routines. The challenge is recognising when old habits are keeping you stuck, and experimenting with new ones that actually work for your stage of life.

How would you describe your current settling routine?

You might relate to more than one option — that’s completely normal. Choose the one that feels most true for right now. There’s no wrong answer. Once you select, you’ll automatically move to the next question. *

I settle easily with minimal input

It varies—we’re still figuring it out

I need someone to help settle me

Settling takes intense effort, even for me

I’d prefer not to say

You’re halfway through. This is where new insight often starts to click.

Rythm doesn't need to be rigid but it should feel predictable.

For teens, sleep rhythm is less about a strict “bedtime” and more about consistency across the week. Late nights from sports, homework, or scrolling can push sleep later and later, while weekends often bring big lie-ins. That mismatch can leave the body clock out of sync and sleep harder to sustain.

The goal isn’t perfection—it’s helping your teen’s rhythm feel readable and repeatable enough that their body knows when to expect rest. If you’re always guessing what kind of night you’ll get, it may be time to recalibrate.

How confident are you in your current rhythm?

You might relate to more than one option — that’s completely normal. Choose the one that feels most true for right now. There’s no wrong answer. Once you select, you’ll automatically move to the next question. *

I feel confident we’ve found a rhythm that works

We go with the flow, but I second-guess it often

I’m totally unsure what they need or when

Doesn’t apply / no rhythm

External stress shows up in sleep.
Schoolwork, sports, friendship dynamics, screens, and family changes all add pressure during these years. Even if your teen seems to be coping during the day, stress often shows up at night—whether through trouble falling asleep, restless nights, or waking earlier than needed.

Sleep is often the first thing to fray when life feels heavy. Naming these pressures isn’t about blaming—it’s about noticing how much they really matter.

Are there other challenges adding to the pressure?

You might relate to more than one option — that’s completely normal. Choose the one that feels most true for right now. There’s no wrong answer. Once you select, you’ll automatically move to the next question. *

No—sleep is the only real issue right now

Yes—some challenges are present, such as school, work, adding a new sibling, recent illness, or emotional transition

Yes—multiple significant pressures are stacking and affecting day-to-day capacity (e.g. persistent feeding struggles, mental load, caregiving imbalance, health flags)

I’d prefer not to say

Sleep doesn't just affect the sleeper.

When a teenager isn’t resting well, the whole household feels it. Late nights, restless sleep, or early waking can spill into family routines—creating tension in the mornings, impacting school performance, or straining relationships at home.

Teen’s sleep is not just about them “getting through the night.” It shapes the emotional climate, energy levels, and resilience of the whole family system.

(Okun et al., 2018, Journal of Behavioral Medicine)

How is the parent carer coping with their own sleep?

You might relate to more than one option — that’s completely normal. Choose the one that feels most true for right now. There’s no wrong answer. Once you select, you’ll automatically move to the next question. *

Mostly coping okay

Pushing through, but they feel it

Completely depleted

I’d prefer not to say

It’s okay if this feels hard.
Disrupted sleep takes a toll—on your confidence, your relationships, and your wellbeing. That’s not weakness. That’s a system asking for relief.

Which best describes how you’ve felt recently?

You might relate to more than one option — that’s completely normal. Choose the one that feels most true for right now. There’s no wrong answer. Once you select, you’ll automatically move to the next question. *

I’ve felt grounded or myself most days

Up and down—but I’m managing

Flat, anxious, or disconnected

I’d prefer not to say

Sometimes sleep struggles are symptoms.
Discomfort from allergies, asthma, tummy aches, or anxiety can show up first in sleep before anything else is obvious. You don’t need a diagnosis to notice something isn’t right—if sleep feels unusually hard despite good routines, it may be worth looking deeper.

Do you have any medical, sensory or developmental concerns?

You might relate to more than one option — that’s completely normal. Choose the one that feels most true for right now. There’s no wrong answer. Once you select, you’ll automatically move to the next question. *

No—I feel confident everything’s okay

Maybe—I’ve noticed a few things I’m not sure about

Yes—I have concerns that haven’t been explored

I’d prefer not to say

How it feels matters.
Is sleep something you’re managing—or something you’re constantly adapting to? This is less about hours, and more about whether your system can actually hold the weight.

Final question — then your Sleep Competency results.

Which best describes your current relationship with sleep?

You might relate to more than one option — that’s completely normal. Choose the one that feels most true for right now. There’s no wrong answer. Once you select, you’ll automatically move to the next question. *

It works. Not perfect, but sustainable

I have some concerns about the lack of sleep

It’s inconsistent—I’m always adapting

It feels like survival most days

I’d prefer not to say

Almost there.

These last questions help us understand how families access support and where future tools are needed.

You can skip them if you choose, they do not affect the Sleep Competency Score
Note: If you're a professional supporting a family using this tool, we welcome collaboration. Jocelyn Sleep partners with early years teams to extend care that’s aligned, respectful, and research-informed.

Have you accessed Sleep Support before?

What kind of support have you explored or tried?

If you haven’t asked for help yet, what’s held you back?

Would you like a personalised follow-up based on your answers?

Yes

No

You’ve completed the Sleep Scorecard

Based on your answers, we’ve mapped your current sleep setup to one of four Sleep Competency categories. These categories reflect how your family’s sleep system is functioning—emotionally, logistically, and developmentally. None of them are a diagnosis. They’re a starting point for support that matches your real experience.

Your result doesn’t define your parenting. It reflects how your family’s sleep system is functioning—emotionally, logistically, and developmentally—so we can point you toward aligned support.

You made it. Whatever your score, you’ve taken a practical step toward understanding what’s behind the disruption.

Thank you for pausing to reflect. That alone matters.

Welcome to the 13 - 16 years

Sleep Scorecard