- Jackie Coates - CEO, Telstra Foundation
If you’ve ever tried to talk to a young person about sleep, you’ll know it’s complicated. Phones, homework, social lives, and a world that never really switches off. It’s not hard to see why so many young people are tired. But what if the answer isn’t just “go to bed earlier”?
This year, the Telstra Foundation’s Youth Advisory Council (YAC) decided to dig deeper. Inspired by the 2024 Australian Youth Digital Index (AYDI), which found that nearly 40% of young people say their digital lives are disturbing their sleep, we set out to understand what’s really going on, and what might help.
If you’ve ever tried to talk to a young person about sleep, you’ll know it’s complicated. Phones, homework, social lives, and a world that never really switches off. It’s not hard to see why so many young people are tired. But what if the answer isn’t just “go to bed earlier”?
This year, the Telstra Foundation’s Youth Advisory Council (YAC) decided to dig deeper. Inspired by the 2024 Australian Youth Digital Index (AYDI), which found that nearly 40% of young people say their digital lives are disturbing their sleep, we set out to understand what’s really going on, and what might help.
Listening, not telling
Instead of just handing them what we thought were the answers to good sleep, we asked our YAC to lead the way. Together with sleep experts Dr. Moira Junge and Jocelyn Brewer, the YAC co-designed a 7-day Sleep Challenge. The idea was simple: give young people practical tools, space to reflect, and a chance to share what works (and what doesn’t).
The challenge wasn’t about banning screens or chasing perfect sleep. It was about feeling better – more refreshed, more focused, more energised. As one participant put it,
“My sleep goal was to improve the time it takes to fall asleep and to improve my quality of sleep.” – Youth Advisory Council Member
What we learned
Some things surprised us. Reducing screen time wasn’t the main motivator for our YAC. Instead, they wanted to wake up feeling good, not groggy. Even those getting a “normal” amount of sleep (an average of 7.6 hours) often woke up feeling tired. Early mornings and late nights, thanks to school and activities, were a big factor in that. They learned:
“That quantity of sleep doesn’t necessarily equate to quality or restful sleep. That sleep is an individual spectrum and what is good for one is not good for another.” – Youth Advisory Council Member
The real insights happened when young people started reflecting on their habits. Tracking sleep, trying out new routines, and talking about what helped (or didn’t) made a difference. Small changes like journaling before bed, using a sleep mask, or setting a consistent bedtime all added up.
“Starting with small steps can make a big impact on your sleep journey.” – Youth Advisory Council Member
Insights from our experts
Dr Moira Junge, CEO of the Sleep Health Foundation, summed it up beautifully:
“There are many barriers to getting good sleep, especially in young people. Sleep is essential for growth, learning, retaining information, regulating mood and emotions, keeping physically well and reducing risky behaviours … Empowering young people to take some steps towards learning how to prioritise sleep has been a great honour.”
Jocelyn Brewer, psychologist and cyberpsychology consultant, added:
“The Sleep Challenge created a unique opportunity for young people to unpack the components and complexity of the sleep needs of humans, especially as it relates to the digitally colonised world they are immersed in … Rather than the challenge being about simply longer sleep times, it was really about the way that understanding your neurobiology helps you take ownership of change.”
There’s no one-size-fits-all
One thing was clear: there’s no universal fix. What works for one person might not work for another. Some found that limiting late-night scrolling helped, others needed a wind-down routine, and a few discovered that a puzzle cube or a bit of journaling made all the difference.
“I enjoyed trying out new techniques and seeing what worked best for me. I found it difficult to remember to do everything sometimes or stay off devices when I had heaps to do.” – Youth Advisory Council Member
Where to next
The pilot was just the beginning. We’ve turned what we learned into a Sleep Challenge Guide, packed with practical tips and strategies and a way to do the sleep challenge yourself. We hope it sparks new conversations in homes, schools, and communities around Australia.
“Sleeping is a concept many of us ignore and skim over, but this challenge has taught me that it is such a vital and complex part of everyday life and how simple changes can help you get the most out of your sleep every night.” – Youth Advisory Council Member
Join the sleep challenge
You can download the Sleep Challenge Guide and read the Sleep Challenge Report now. Whether you’re a young person, a parent, a teacher, or just someone who wants to sleep better, we hope you’ll find something useful and maybe even a little inspiring.
Better sleep isn’t just about going to bed earlier. It’s about making space to rest, reflect, and recharge.
The Sleep Challenge was inspired by the 2024 Australian Youth Digital Index. Thanks to the PROJECT ROCKIT team, our Telstra Foundation Youth Advisory Council collaborators for their co-design of this challenge.
