How Much Sleep Should a Teenager Get?

The Importance of Sleep for Teens

Sleep is important for teens for many reasons. Sleep allows the heart and vascular system to recharge. It helps with learning, forming memories, and improving concentration and attention. During sleep, the body releases hormones that contribute to sexual maturation and the growth of muscles and bones while the immune system works to protect the body from disease.

Sleep affects various aspects of an adolescent’s daily life.

• Cognition and academic performance: Memory and attention are highly affected by sleep loss. With less sleep, mental tasks like homework can  take longer to complete Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Poor sleep can also affect other aspects of cognition, like reaction time, judgment, and  alertness Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source .
• Emotional health and mood: Both the quantity of sleep and bedtime affect a teen’s emotions. Sleep-deprived adolescents are more prone to developing anxiety and depression.
• Physical health: Getting enough sleep each night helps children to avoid the increased risk of  weight gain Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , and respiratory illnesses associated with short sleep times.
• Driving safety: Traffic accidents are the  number one cause of death Trusted Source National Highway Traffic Safety Administration (NHTSA) Through enforcing vehicle performance standards and partnerships with state and local governments, NHTSA reduces deaths, injuries and economic losses from motor vehicle crashes. View Source  for adolescents from 15 to 18 years old. Sleep loss puts teens at a high risk of drowsy driving, especially during long commutes.

Establishing good habits early in life can benefit teens as they transition to adulthood. Sleep patterns that are established in adolescence, like bedtime and the number of hours slept per night, tend to be  maintained later in life Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Sleep habits in high school may also predict both physical and mental health outcomes in early adulthood.

Why Teens Are Not Getting Enough Sleep

Several factors contribute to teenagers not getting enough sleep during this busy and complicated time in their lives. Changes in the brain during the teenage years affect sleep, and these changes are compounded by external pressures like social opportunities, light exposure from smartphones and computers, and early school start times.

Brain Development

As the teenage brain develops, sleep needs, bedtimes, and brain activity during sleep continue to shift. Although some changes in sleep are normal during adolescence, chronically missing sleep is both  problematic and common Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . In fact, nearly  58% of middle schoolers Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source  and 73% of high schoolers do not get the recommended amount of sleep on school nights.

Teenagers’ circadian rhythms undergo a natural shift toward a preference for evening activities and  later onset of sleep Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . This shift is driven by changes in brain structure and wiring. The brain releases melatonin, the hormone that signals bedtime, later in the evening than it does in younger children or adults. At the same time, the sleep drive peaks later in the adolescent brain.

School and Extracurricular Responsibilities

Teenagers face time constraints on both ends of their school day. The average class start time is  8 a.m. Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source  for middle schools and high schools in the U.S. Teens may not go to bed early enough to get an optimal amount of sleep and still make it to school on time.

Time commitments outside of school also put pressure on a teenager’s sleep schedule. Students may participate in one or more extracurricular activities, like sports, lessons, or clubs. Teens may also have a part-time job during the evenings or on the weekends. On top of these commitments, high schoolers spend, on average,  seven hours per week Trusted Source National Center for Education Statistics (NCES) The NCES is the primary federal entity for collecting and analyzing data related to education in the U.S. and other nations. View Source  completing homework.

Screen Time

Around  89% of teenagers Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source  have their own smartphone, and adolescents spend an average of almost  eight hours per day Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source  on these screens, not including time spent on their phones for school or homework.

Using electronics before bed is connected to worse quality and quantity of sleep in adolescents. Exposure to light just before bed can increase the time it takes to fall asleep, make it harder to stay asleep, and lead to daytime sleepiness.

Texting alone can cause problems with sleep. The anticipatory ding of text messages early in the evening can make it harder to wind down in preparation for sleep. Texts in the middle of the night also disrupt sleep.

Peer Pressure and Decision Making

Becoming more independent and making decisions for themselves is a part of a teen’s development. Teenagers may choose to delay their bedtime, caused in part by a fear of missing out (FoMO). FoMO is associated with a  later bedtime Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , longer time needed to fall asleep, less sleep, and more daytime sleepiness.

Sleep Disorders and Mental Health

Around  4% of children Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source  are diagnosed with a sleep disorder, which disrupt quality rest by altering healthy sleep patterns. Some of the most common sleep disorders in children and adolescents include sleep apnea, sleepwalking, and insomnia.

As many as  30% of children Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source  experience insomnia, which makes it harder to fall asleep and stay asleep. In addition to disturbing sleep, insomnia can contribute to mental health conditions like anxiety, depression, substance use, and attention deficit hyperactivity disorder (ADHD). In turn, sleep disorders can also influence the development or maintenance of insomnia.

Signs of Sleep Deprivation in Teens

Learning the signs of sleep deprivation in teens can help parents and caregivers to know when it is time to step in and advocate for better sleep.

• Daytime sleepiness: Teens who are not getting enough sleep may have trouble getting out of bed in the morning, difficulty focusing, or doze off during the day.
• Academic challenges: When teens do not get enough sleep, their grades can fall, and the number of sick days they take can  increase due to illness Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source .
• Poor decision-making: Irrational or impulsive behavior can be a sign that a teen is not getting enough sleep. Sleep loss can lead to school truancy and fights or bullying. It can also lead to  more risk-taking Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , in the form of drinking and driving, texting while driving, and not wearing a seatbelt.
• Mood changes: Teenagers who do not get sufficient sleep may be more irritable, depressed, and anxious. Their self-esteem may also suffer. All of these can then affect a teen’s relationships and well-being.
• Health issues: Not getting enough sleep during development also means not getting enough of the hormones needed for building muscle mass and fighting off infections. Shorter sleep puts adolescents at a higher risk of influenza and respiratory infections, weight gain, and diabetes.

When to Talk to a Doctor

Teens should talk to their doctor if they are having persistent sleep difficulties, feeling very tired during the day, or noticing other symptoms of sleep loss. A conversation with a medical professional can also be helpful for teens who are being kept awake by medications, pain, or persistent feelings of anxiety or sadness.

How to Help Teens Get the Sleep They Need

Behavior change is hard for everyone, not just teens. Taking tips from caregivers may not be a teenager’s favorite activity but, if they are open to support and guidance, there are things they can do to improve their sleep.

• Focus on sleep hygiene: Many sleep issues in teens are attributed to poor sleep habits. Caregivers can provide teens with information about healthy sleep hygiene, including the importance of a relaxing nighttime routine and the risks of exposure to light in the evenings.
• Set a sleep schedule: Setting a consistent sleep schedule can help a teenager improve their sleep. Caregivers who support adolescents in setting a bedtime can help them sleep more, get better sleep, and feel less fatigued during the day.
• Limit screen time: Setting boundaries for cell phone and computer use can help, too. Controlling exposure to electronic media can translate to earlier bedtimes, more sleep, and better rest.
• Catch up on missed sleep: Napping to compensate for missed sleep can help to improve a teen’s ability to pay attention. Both short and long naps can help to increase alertness, but teens should avoid sleeping for too long or too close to bedtime. Prevent teens from sleeping in on weekends as this practice can make it difficult for the teen to get to bed at the appropriate time that evening.
• Reconsider commitments: Caregivers can talk with teenagers about their commitments and how to make sleep a priority. They may benefit from eliminating some activities from their schedules or having more help with homework.
• Involve teens with decisions: Ask the teen how they can help themselves feel better rested. Ask for suggestions on how to reach a common goal.

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