CBT by Condition

Guide

CBT Strategies for Teen Sleep Phase Delay

Educational content only. School coordination helps. See our Medical Disclaimer.

Overview

Adolescents naturally run later; school demands worsen misalignment. Behavioral steps can support earlier timing gradually.

Why CBT‑I strategies help

  • Fixed wake time: even on weekends.
  • Morning light & activity: outdoor light and movement early.
  • Evening wind‑down: dim light, screens down, calming routine.

Journaling prompts (teen + caregiver)

  1. Wake time, morning light minutes, first activity.
  2. Wind‑down start time and steps; bedtime.
  3. School day alertness and next tweak.

Track with school schedule; see How to Journal.

When to seek care

Persistent sleep/wake issues warrant clinician guidance and possible light/melatonin timing advice.

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