Teens need more sleep than adults and younger children, yet most aren’t getting anywhere near enough rest. With school, homework, part-time jobs, and social lives, sleep is often the first thing to be sacrificed—but this comes at a cost.
Chronic sleep deprivation and insomnia among teenagers is linked to poor academic performance, higher stress levels, increased risk of mental health issues, and even long-term health consequences.
So, why do teens need more sleep? And what’s stopping them from getting it? Let’s break down the science.
How Much Sleep Do Teens Need?
Teenagers (ages 14-17) need between 9 to 12 hours of sleep per night, according to the Centers for Disease Control and Prevention (CDC) (CDC, 2023). That’s significantly more than the 7-9 hours recommended for adults.
Yet, studies show that most teenagers only get around 6 to 7 hours of sleep on school nights, far below the recommended amount (Wheaton et al., 2016).
Why does this matter? Because sleep isn’t just about rest—it’s a biological necessity for brain function, mood regulation, and overall health.
Why Do Teens Need More Sleep?
Teenagers aren’t just growing taller during adolescence—their brains are also undergoing massive changes. This period of development is critical for:
✔ Strengthening neural connections—which improves learning and memory.
✔ Processing emotions—helping teens regulate mood and stress.
✔ Decision-making and impulse control—skills still developing in teens.
During sleep, the brain processes new information, consolidates memories, and clears out toxins that accumulate throughout the day (National Institute of Neurological Disorders and Stroke, 2022).
Lack of sleep can disrupt all of these essential processes, making it harder for teens to focus, retain information, and make good decisions.
Why Aren’t Teens Getting Enough Sleep?
Several factors make it difficult for teens to get enough sleep, but biology plays the biggest role.
1. The Teenage Body Clock Shift
During adolescence, the circadian rhythm (internal body clock) naturally shifts, making teenagers feel awake later at night and want to sleep in later in the morning.
🔹 Before puberty → Melatonin (the sleep hormone) is released around 8:00-9:00 PM.
🔹 After puberty → Melatonin release shifts to 10:00-11:00 PM, making early sleep difficult.
This isn’t a bad habit—it’s a biological change that makes falling asleep before 11:00 PM nearly impossible for many teens (Crowley et al., 2018).
2. Busy Schedules and Heavy Workloads
Teens juggle homework, extracurricular activities, part-time jobs, and social lives—all of which cut into their sleep time. Many stay up late studying, only to wake up early for school.
3. Screen Time Before Bed
Blue light from phones, tablets, and computers suppresses melatonin, making it even harder for teens to fall asleep. A study found that teenagers using screens before bed slept an average of 1.5 hours less per night (Leone & Sigman, 2020).
4. Stress and Anxiety
Academic pressure, social expectations, and mental health struggles can all contribute to racing thoughts and difficulty falling asleep.
Effects of Sleep Deprivation on Teens
Not getting enough sleep isn’t just about feeling tired—it can have serious short- and long-term consequences.
Short-Term Effects:
- Poor concentration and memory—making it harder to focus in class and retain information.
- Mood swings and irritability—leading to increased stress and conflict.
- Slower reaction times—which can be dangerous, especially for teen drivers.
- Increased anxiety and stress levels—exacerbating mental health struggles.
⚠️ Long-Term Effects:
- Increased risk of depression and mental health disorders (Roberts et al., 2014).
- Higher likelihood of obesity due to hormonal imbalances affecting hunger cues.
- Weakened immune system, making teens more susceptible to illnesses.
- Greater risk of developing sleep disorders in adulthood (Walker, 2017).
How Parents Can Help Teens Sleep Better
While teens face biological and societal barriers to sleep, there are ways parents can support better rest.
What Parents Can Do:
✔ Encourage a consistent sleep schedule—going to bed and waking up at the same time every day (yes, even on weekends).
✔ Limit screen time before bed—reducing blue light exposure at least 1 hour before bedtime.
✔ Create a sleep-friendly environment—a dark, quiet, and cool room improves sleep quality.
✔ Help teens manage their time—reducing late-night homework sessions.
✔ Talk about sleep health—educating teens on why sleep is essential can encourage them to prioritize it.
Final Thoughts: Prioritizing Teen Sleep for Better Health
Sleep is not a luxury—it’s a necessity. Yet, millions of teenagers aren’t getting enough rest due to biological changes, academic demands, and social factors.
If we want healthier, happier, and more successful teens, we must take sleep seriously.
- Parents can help by supporting healthy sleep habits.
- Teens can improve their sleep by managing screen time and creating a better routine.
- Schools need to reconsider early start times to support adolescent health. (More on this in our next blog!)
💡 Are you or your teen struggling with sleep? Try our Sleep Calculator to find the perfect bedtime for optimal rest!
