TEENAGERS AND SLEEP
Why Teen Sleep Matters
The relationship between teenagers and sleep is often complicated. Teenagers face unique biological and lifestyle changes that can disrupt healthy sleep patterns. Combine that with academic pressures, digital distractions, and social commitments, and it’s no surprise that many teenagers aren’t getting the rest they need.
Let’s take a closer look at everything you need to know about teenagers and sleep—from how much they need, to what happens when they don’t get enough, and tips to help them sleep better.
Whether you’re a parent, teacher, or teen yourself, this article will help you understand the crucial role sleep plays in teenage development and overall well-being.
Table of Contents
How Much Sleep Do Teenagers Need?
According to the American Academy of Sleep Medicine, teenagers aged 13 to 18 should get 8 to 10 hours of sleep per night. Despite this recommendation, surveys show that over 70% of high school students get less than 8 hours on school nights.
Sleep is essential for:
Growth and development
Learning and memory consolidation
Emotional regulation
Immune system support
During adolescence, the brain undergoes massive changes. Without adequate rest, teens may struggle with focus, mood, and academic performance.
Why Teenagers Struggle to Get Enough Sleep
Biological Changes
One of the biggest challenges in understanding teenagers and sleep is recognizing that teens are biologically wired to stay up later. This is due to a natural shift in their circadian rhythm, often called “sleep phase delay.”
This internal clock shift means teenagers naturally:
Feel sleepy later at night (around 11 PM or later)
Want to sleep later in the morning
However, early school start times often force teens to wake up around 6 or 7 AM, creating an unnatural chronic sleep deficit.
Lifestyle Disruptions
Several external factors also impact teenage sleep:
Homework and academic stress
Extracurricular activities
Jobs or household responsibilities
Late-night screen time
Social media and texting
Even well-meaning habits, like catching up on sleep during the weekend, can throw off their internal clock.
The Science of Teenagers and Sleep
Sleep in teens consists of various stages that are vital for physical and cognitive development:
REM (Rapid Eye Movement) Sleep – Critical for memory consolidation and mood regulation
Deep Sleep (Slow-Wave Sleep) – Important for physical repair and growth
During adolescence, the proportion of deep sleep increases, which is why teens often feel groggy when woken up early.
Lack of quality sleep affects:
The prefrontal cortex (responsible for decision-making)
Amygdala (emotion regulation)
Hippocampus (memory and learning)
This makes it harder for teens to process emotions, focus in school, and make smart choices.
Consequences of Poor Sleep in Teenagers
The connection between teenagers and sleep is critical, and ignoring it has serious consequences:
Physical Health Risks
Weakened immune function
Increased risk of obesity
Higher likelihood of acne and skin issues
Mental Health Risks
Higher rates of anxiety and depression
Increased emotional reactivity
Mood swings and irritability
Academic Impact
Difficulty concentrating
Poor memory retention
Lower grades and test scores
Risky Behavior
More likely to engage in substance use
Increased risk of accidents, including car crashes for teen drivers
In short, consistent sleep deprivation is not just a short-term inconvenience—it can have lifelong consequences.
Common Sleep Disorders in Teenagers
Sometimes, deeper issues can affect teenagers and sleep, beyond busy schedules and digital distractions.
Insomnia
Teens may struggle to fall or stay asleep due to stress, anxiety, or poor sleep habits.
Delayed Sleep Phase Syndrome (DSPS)
A circadian rhythm disorder where the teen’s internal clock is significantly delayed. They may not feel sleepy until 2–4 AM.
Sleep Apnea
Obstructive sleep apnea can affect teens, especially those who are overweight or have enlarged tonsils. It leads to disrupted breathing and poor sleep quality.
Restless Leg Syndrome (RLS)
This neurological disorder causes an uncontrollable urge to move the legs, especially at night.
If your teen consistently struggles to sleep, it’s worth consulting a pediatric sleep specialist.
Tips to Help Teenagers Sleep Better
Improving the relationship between teenagers and sleep starts with small changes that promote better sleep hygiene.
1. Encourage a Consistent Sleep Schedule
Aim for a fixed bedtime and wake-up time—even on weekends.
Gradually shift bedtimes earlier if needed.
2. Create a Bedtime Routine
Wind down 30–60 minutes before bed
Turn off screens
Try reading, journaling, or deep breathing
- Teenagers can use our bedtime routine schedule for adults to create a positive and calming routine before bed
3. Limit Caffeine and Sugar
Avoid caffeine after 2 PM
Watch for hidden sources in energy drinks and sodas
- Read about what not to eat before bed here
4. Reduce Screen Time Before Bed
Blue light from phones, tablets, and computers suppresses melatonin production
Use night mode or blue light-blocking glasses
5. Support Mental Health
Encourage open conversations about stress and anxiety
Consider mindfulness apps or talking to a counselor
Creating the Ideal Sleep Environment for Teens
The sleep space matters. A cluttered or uncomfortable room can hinder rest. Focus on the following:
Mattress and Pillow Support
A mattress that suits your teen’s sleep style (side, back, or stomach)
Choose a pillow that supports the neck and spine
Temperature
Keep the bedroom cool, ideally between 60–67°F (15–19°C)
Use breathable bedding to prevent overheating
Light and Noise
Use blackout curtains to block street lights
White noise machines can help mask background noise
Declutter the Space
A clean, organized room can reduce stress and promote relaxation
How Mattresses and Bedding Affect Teen Sleep
Teenagers often sleep on hand-me-down or poorly made beds, which can affect comfort and spinal alignment. Here’s what to look for:
Best Mattress Types for Teenagers
Memory Foam Mattresses – Good for contouring and pressure relief
Hybrid Mattresses – Great for support and breathability
Latex Mattresses – Eco-friendly and responsive
Mattress Firmness
Medium to medium-firm options suit most teens
Softer for side sleepers, firmer for back or stomach sleepers
Hypoallergenic Materials
Prevent allergies and respiratory issues
Look for OEKO-TEX or CertiPUR-US certifications
Bedding for Better Sleep
A lightweight comforter that doesn’t trap heat
Weighted blankets may help anxious teens relax
For teen-specific mattress reviews, check out our expert recommendations to find a bed that supports your growing sleeper.
Final Thoughts: Helping Teens Build Better Sleep Habits
The connection between teenagers and sleep is crucial to their physical health, emotional well-being, and academic success. But teens today face unprecedented challenges when it comes to getting enough quality rest.
By understanding the unique needs of adolescents and creating supportive environments—both at home and in schools—we can help teens develop habits that set them up for a lifetime of healthy sleep.
From choosing the right mattress to setting screen time limits, every decision counts. Sleep isn’t a luxury for teenagers—it’s a necessity.
References
- National Heart, Lung, and Blood Institute. How Sleep Affects Your Health. Retrieved from https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects
- American Academy of Sleep Medicine. (2016). Teen Sleep Duration Health Advisory. Retrieved from https://aasm.org/advocacy/position-statements/teen-sleep-duration-health-advisory/
FAQ
Most frequent questions and answers
Between 9:30 PM and 10:30 PM to get 8–10 hours of sleep before school.
Their internal clock shifts during puberty, making them feel sleepy later at night.
Teens need 8 to 10 hours of sleep per night for healthy growth and development.
Yes, blue light from screens can delay sleep by disrupting melatonin production.
Absolutely. The right mattress improves comfort, support, and overall sleep quality.
More Sleep Resources
What time should teenagers go to bed?
Between 9:30 PM and 10:30 PM to get 8–10 hours of sleep before school.
Why do teenagers stay up late?
Their internal clock shifts during puberty, making them feel sleepy later at night.
How much sleep do teenagers need?
Teens need 8 to 10 hours of sleep per night for healthy growth and development.
Is screen time before bed harmful?
Yes, blue light from screens can delay sleep by disrupting melatonin production.
Can a better mattress help teenagers sleep?
Absolutely. The right mattress improves comfort, support, and overall sleep quality.
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
