Sleep Ninja is an evidence-based app that aims to help teenagers with their sleep and mood.
The free app is designed to assist with improvements in sleep, mood, and anxiety. Getting a good night’s sleep during adolescents is important to managing moods. It was created especially for teenagers by the Black Dog Institute.
Impact of Good Quality Sleep on Mental Health
Associate Professor and Clinical Psychologist, Dr Aliza Werner-Seidler explains why sleep is so critical, “Adolescents struggle to get the recommended 8-10 hours of sleep each night. As a result, approximately 40 per cent of all young people will experience a significant sleep problem by early high school which heightens their risk of mental ill-health.”
“Sleep difficulties are a risk factor for the onset of mental ill-health and insomnia is a symptom of a range of disorders including depression and anxiety,” Dr Werner-Seidler explained.
Did you know that half of all mental disorders start before the age of 14? So these symptoms can be seen before they start high school. Approximately 40% of young people may have sleep problems that heighten their risk of anxiety or depression.
“The Sleep Ninja app shows to be an effective preventative and management measure. During the trial period, 90 per cent of Sleep Ninja users showed at least some improvement in insomnia symptoms and 60 percent reported improvements in sleep quality,” said Dr Werner-Seidler.
“We also saw rates of depression drop from 77 per cent of the sample at the start of the study, to 44 per cent after using the Sleep Ninja app,” said Dr Werner-Seidler.
The Sleep Ninja is based on the principles of cognitive behavioural therapy for insomnia (CBT-I). These skills promote sleep quality and healthy sleep habits.
“A digital solution like an app is appealing for this age group – teens can get help when it suits them and how it suits them – using their phones, is convenient, discrete, and empowering because they are in control,” said Dr Werner-Seidler.
Sleep Ninja Training Topics
The app leads young people through six training sessions that:
- Educate young people about the role of sleep and its importance
- Helps them become aware of habits that contribute to poor sleep (for example, sleep environment, daytime routine, and bedtime routine)
- Teaches behavioural and cognitive strategies to change unhelpful sleep patterns
This app is suitable for young people aged 12-16 years who are experiencing mild to moderate sleep difficulties such as difficulty falling asleep or staying asleep, poor sleep quality, or not getting enough sleep.
Sleep Ninja Training Sessions
Sleep Ninja helps young people develop the foundational skills for healthier, lifelong sleep habits, including:
- Setting regular sleep/wake cycles
- Establishing a pre-bed routine to help them get to sleep
- Strategies to address rumination and worry at night
- Managing changes in the circadian rhythm
It’s recommended that young people use the app for approximately 6 weeks to work through the six training sessions (modules). These modules take approximately 5 to 10 minutes to complete and can be retaken to reinforce the learning.
The Sleep Ninja launched in February 2023. It was developed in collaboration with young people, their parents and carers, psychologists, counsellors, and sleep experts.
It is the first adolescent-focused app that helps young people improve their sleep.
Download the Sleep Ninja app for free from the Apple or Android app store.