Sleep Guidelines and Information

The Sleep Process

Sleep is controlled by two interconnected systems: 

1. Circadian rhythm (or body clock) 

2. Homeostatic drive (or pressure to sleep) 

These two systems work together, taking their cues from day (light) and night (dark), and how long you have been awake, to: 

• Regulate body temperature in preparation for sleep

• Release sleep hormones 

• Increase the body’s pressure to sleep

Sleep is an active process. During sleep we are:

• Growing taller and stronger 

• Making memories and establishing learning 

• Repairing our muscles and replenishing our energy 

• Processing and calming our emotions 

• Regulating our hormones so that we don’t increase our risk of chronic health issues

So what time should you go to sleep? 

If you have to get up at 7am, then you need to go to bed somewhere between 9:30pm and 10:30pm

The best time to sleep is at the point where the circadian sleep cues intersect with the peak pressure to sleep: 10:00pm – 7:00am

If you are between 11 - 18 years old, it is recommended that you get 8½ – 10 hours of sleep per night

Apps to support healthy sleep patterns:

The Sleep Ninja app was designed and developed at the Black Dog Institute in consultation with young people, their parents/carers, psychologists, counsellors, and sleep experts. It is the first adolescent-focused app which helps young people improve their sleep. It’s free to use and backed by research.

Based on Cognitive Behavioural Therapy for Insomnia (CBT-I), Sleep Ninja teaches strategies across six ‘training sessions’ to develop healthy sleep habits and improve sleep quality. Click here to download the app!