Why teens are so tired (and what you can do about it)
If your teenager is dragging themselves out of bed each morning, falling asleep after school, or snapping at the smallest things, it might be more than just “teenage attitude.” Fatigue in teens is incredibly common, but it’s often misunderstood or dismissed. In reality, there’s often a mix of underlying factors draining their energy, and most of them are things you can gently support from home.
Hormonal changes, nutrient deficiencies, poor sleep habits and nervous system overload can all play a role, but the good news is that small, consistent changes at home can make a real difference.
Why the teen years are so draining (physically and emotionally)
Adolescence is a time of rapid physical and neurological development. Hormones are shifting, the brain is still maturing, and the body is growing in spurts. All of this takes energy. Add to that the social and academic pressure many teens face and it’s no wonder their systems feel stretched.
While some tiredness is normal during this life stage, chronic fatigue isn’t. If your teenager is regularly waking up tired, falling asleep in the afternoon or struggling to focus, it’s worth looking into what might be contributing.
Could it be low iron?
Iron is essential for oxygen transport in the blood, and when levels are low, it can lead to fatigue, irritability, poor concentration and a reduced ability to cope with stress. Iron deficiency is especially common in teenage girls due to menstrual blood loss, but it can also affect boys, especially during growth spurts or if their diet is lacking in iron-rich foods.
If your teen is constantly tired, pale or seems flat, it’s worth speaking to your doctor about checking their iron levels with a blood test. Keep in mind that low ferritin (iron stores) can cause fatigue even when haemoglobin is in the normal range.
The impact of ongoing sleep loss
Teens need more sleep than adults - around 8 to 10 hours per night - but most aren’t getting close to that. Screen time, late-night study sessions, early school starts and social media habits can all eat into their rest. And while they might be in bed for long enough, poor quality sleep or inconsistent schedules can still leave them exhausted.
Encouraging healthy sleep habits isn’t always easy, but even small steps like reducing screen time before bed, aiming for consistent sleep and wake times, and making their room as dark and quiet as possible can help.
Blood sugar fluctuations and processed foods
A typical teenage diet, especially one high in processed foods, sugar and caffeine, can lead to blood sugar spikes and crashes. These highs and lows can leave them feeling drained, foggy and moody.
One way to support more stable energy is to focus on whole foods that include a good balance of protein, fibre and healthy fats. A breakfast with eggs, wholegrain toast and fruit is going to support their energy much better than a bowl of sugary cereal or nothing at all.
Nervous system overload
Emotional stress, social pressures and school expectations can all place strain on the nervous system. Some teens may not have the language to explain what they’re feeling and it often shows up as tiredness, irritability, headaches or digestive issues.
Creating opportunities for rest, downtime and non-demanding connection can be deeply restorative for teens. That might mean a walk in nature, quiet time after school, or time off screens without needing to talk or explain. The nervous system responds well to consistency and calm, even if it’s only in small windows of time throughout the day.
Supportive nutrients for energy
In addition to iron, other nutrients that support energy production and nervous system function include:
Magnesium
B vitamins (especially B12 and B6)
Omega-3 fatty acids
Vitamin D
If your teen’s diet is limited or heavily processed, these may be worth discussing with a nutritionist. A personalised approach is always best.
When to seek further help
If your teenager’s fatigue is persistent, worsening or affecting their ability to function at school or socially, it’s important to check in with your healthcare provider. Underlying conditions like thyroid imbalance, post-viral fatigue, anxiety or low-grade depression can also show up as tiredness.
Helping a tired teenager feel more energised won’t happen overnight, but small daily shifts can add up over time. Every teen is different, and your support makes a big difference, whether that’s through cooking a nutritious meal, establishing boundaries around screens or simply noticing when they’re overwhelmed.
Teenagers are one of my favourite groups to work with — and there’s so much we can do to support their energy, mood and resilience. If you’d like to explore this further, feel free to book a consultation.