😴 Why Sleep Matters for Teens(And how it fits into DBT’s “PLEASE” skills)
If you’re a teen, you’ve probably heard a million times how important sleep is. And while it might sound like just another thing adults go on about — sleep really is one of the most powerful tools you have for managing your mood, energy, and mental health.
In Dialectical Behavior Therapy (DBT), sleep is part of a set of skills called PLEASE — strategies to help take care of your body so that your emotions don’t spiral out of control.
📘 What Is “PLEASE” in DBT?
“PLEASE” is a DBT acronym that helps us reduce emotional vulnerability by caring for our physical health:
PL – Treat PhysicaL illness
E – Balanced Eating
A – Avoid mood-Altering substances
S – Balanced Sleep
E – Get regular Exercise
When we don’t meet these basic physical needs, we’re more likely to feel emotionally overwhelmed, snap at people, or shut down completely.
🧠 Why Sleep Is So Important for Teens
Sleep helps your brain:
Process emotions
Make decisions
Concentrate and learn
Recover from stress
Regulate your mood
Without enough sleep, everything gets harder — school, relationships, and even your ability to manage anxiety, sadness, or anger.
🕒 Your Sleep Clock Works Differently
Here’s something important: teenagers naturally have a delayed circadian rhythm. That means your body wants to go to bed later and wake up later — it’s a real biological shift that happens during adolescence. So if you find yourself wide awake at 11pm, you’re not broken — your internal clock is just doing its teen thing.
But there’s a catch.
📱 Screens Make It Worse
Scrolling TikTok or watching Netflix before bed can mess with your body’s natural rhythm even more. That’s because the blue light from screens blocks melatonin, the hormone that helps you feel sleepy. It tricks your brain into thinking it’s still daytime.
The result? It becomes harder to fall asleep, and even when you do, your sleep might not be deep or restful.
🌙 What You Can Do
Here are a few DBT-informed tips to improve your sleep:
Create a bedtime routine – Start winding down 30–60 minutes before sleep (no screens!)
Try a “digital sunset” – Turn off phones or put them on night mode an hour before bed
Go to bed and wake up around the same time every day
Use mindfulness to relax – Deep breathing, half-smiling, or body scans can help
Don’t lie in bed frustrated – Get up and do something calming if you can’t sleep
🔁 Sleep Is a PLEASE Skill — Not a Luxury
Sleep isn’t a bonus — it’s a basic building block for managing your emotions, learning new DBT skills, and showing up for your life. Prioritizing sleep doesn’t make you lazy or boring — it makes you strong, clear-headed, and more resilient.
💤 Want to learn more about DBT skills like PLEASE and how they can help you manage stress, emotions, and relationships? I run DBT groups just for teens. Click here to find out more or get in touch if you're curious.
By Dr Michelle Beukes-King
