Sleep Hygiene and Eating Disorders in Teens: How to Improve Sleep During Recovery

Many teens with eating disorders (EDs) struggle with poor sleep quality, including insomnia, frequent waking, or restless sleep. Disruptions in sleep can make mood, appetite regulation, and recovery harder, so establishing good sleep hygiene is essential.

Why Eating Disorders Disrupt Sleep

·         Common Sleep Issues in Teens with Eating Disorders:

o   Insomnia: Trouble falling or staying asleep

o   Frequent waking: Light or disrupted sleep cycles

o   Early waking: Waking up too early and unable to go back to sleep

o   Nightmares or sleep anxiety: Often linked to food-related stress

o   Restless legs or body discomfort: Due to malnutrition or electrolyte imbalances

·         Causes of Sleep Problems in EDs:

o   Nutrient Deficiencies: Low iron, magnesium, B vitamins, and omega-3s can lead to restless sleep

o   Hunger or Fullness: Restriction or bingeing can disrupt the body’s ability to rest properly

o   Hormonal Changes: Low body fat can affect melatonin, cortisol, and estrogen, altering sleep cycles

o   Anxiety & Stress: Worrying about food, body image, or recovery can increase nighttime rumination

o   Over-Exercising: Excessive physical activity can keep the body in a hyper-alert state, making sleep harder

Sleep Hygiene Tips for Teens in Eating Disorder Recovery

·         Set a Consistent Sleep Schedule

o   Go to bed and wake up at the same time every day (even on weekends)

o   Avoid naps longer than 30 minutes during the day

·         Create a Relaxing Bedtime Routine

o   Wind down 30-60 minutes before bed with calm activities (reading, listening to music, or stretching)

o   Avoid stimulating activities before bed, such as intense studying or emotional conversations

·         Reduce Blue Light Exposure Before Bed

o   No screens (phones, tablets, laptops) 1 hour before bedtime

o   Use night mode on devices if screens are necessary

o   Read a paper book or listen to calming music instead

·         Eat a Balanced Bedtime Snack

o   A small protein + carbohydrate snack before bed can prevent nighttime hunger and early waking

o   Good options:

§  Greek yogurt with honey or fruit

§  Peanut butter toast

§  Banana & almond butter

§  Warm milk with cinnamon

§  Avoid caffeine, heavy meals, and sugary foods right before bed

o   Create a Comfortable Sleep Environment

§  Keep the room cool (60-67°F / 16-19°C)

§  Use blackout curtains to reduce light exposure

§  Remove unnecessary noise—use white noise if needed

§  Make the bed a “sleep-only” zone (no studying or scrolling in bed)

o   Encourage Natural Light Exposure in the Morning

§  Go outside for 10-15 minutes in the morning to help regulate the body’s sleep-wake cycle

§  Open curtains right after waking up

Addressing Sleep Anxiety & Nighttime Overthinking

·         Practice Deep Breathing

o   Try the 4-7-8 breathing technique (inhale for 4 seconds, hold for 7, exhale for 8)

·         Use a Guided Meditation

o   Apps like Calm, Headspace, or Insight Timer can help relax the mind

·         Journal or Brain Dump

o   Write down worries 30 minutes before bed to avoid overthinking in bed

·         Try Progressive Muscle Relaxation (PMR)

o   Slowly tense and relax each muscle group to release tension

·         If sleep anxiety is severe, therapy (CBT-I) can help rewire negative thought patterns around sleep.

Nutrients That Support Sleep & Recovery

Key Nutrients for Better Sleep:

Nutrient

How It Helps Sleep

Best Food Sources

Magnesium

Relaxes muscles, calms the nervous system

Nuts, seeds, spinach, dark chocolate

Iron

Prevents restless legs & fatigue

Red meat, lentils, fortified cereals

B Vitamins

Supports melatonin production

Whole grains, eggs, dairy

Omega-3s

Regulates sleep cycles

Salmon, walnuts, flaxseeds

Tryptophan

Helps produce serotonin & melatonin

Turkey, dairy, bananas, oats

* If deficiencies are suspected, a doctor can run tests and suggest supplements if necessary.

When to Seek Help for Sleep Issues

·         Your teen struggles with sleep for more than 2 weeks despite good sleep habits

·         They experience extreme fatigue, mood swings, or inability to focus due to poor sleep

·         Bingeing or restricting patterns increase due to sleep disturbances

·         They rely on melatonin or sleep aids regularly to fall asleep

Disclaimer: This information is intended for educational purposes and should not replace professional medical advice. If you or someone you know is in crisis or needs immediate help, please contact a healthcare professional or crisis intervention service immediately.