Here’s How Many Hours Teens Should Sleep

The mysterious sleep habits of teenagers can be a source of contention for parents and caregivers. And it’s valid to worry about how much sleep your teen gets.

“Teens may think of themselves as adults, but they’re still growing and developing,” says sleep medicine physician Lauren Goldman, MD. “When they don’t get enough sleep, it can impact their quality of life, education and overall health.”

To help teens and parents make smarter sleep decisions, Dr. Goldman answers common questions about teens and sleep.

How much sleep do teens need?

Teenagers need eight to 10 hours of sleep every night, but the research shows that up to 50% of teens don’t get the sleep they need. Many only get around six or seven hours of sleep per night. One reason?

“Teenagers start to naturally shift their preferred sleep time to much later at night,” Dr. Goldman says, “but because of early school start times, they still have to wake up early, and they end up losing out on sleep.”

When it comes to sleep, consistency is key. Without it, teens can quickly build a sleep deficit that may impact them physically and emotionally.

“A big indication of sleep deprivation is sleeping in on the weekend,” she continues. “When teens don’t get enough sleep during the school week, sleeping in late on the weekend is how they make up for missed sleep.”

The issue is that they rarely catch up in one weekend, and their health benefits more when they sleep the right amount each night.

Why do teens sleep so much during the day?

It can be challenging for teens to wake up in the morning, and they’re known to nap — but it’s often out of a desperate need for more sleep. Their body clock runs on a different schedule than young children and adults. Pair that with an early school bell, and sleep often takes a hit.

“Teenagers have a natural delay in their circadian rhythm,” Dr. Goldman explains. “Their bodies prefer a later bedtime and wake time. It’s part of why it’s so hard for adolescents to get to sleep at an appropriate time.”

But the body clock is only part of the equation. Teens are experiencing more demands from school, sports and extracurricular activities, all while trying to spend more time with their friends. At the same time, they’re getting their first taste of independence and coping with raging hormones. To them, the need for sleep takes a backseat.

“Then they try to compensate for the lost sleep by napping after school or sleeping in,” Dr. Goldman points out.

Why is sleep important for teens?

Let’s take a look at some of the reasons why getting enough consistent sleep is a must for teen health and well-being.

Supports mental health

If you’ve ever had a lousy night’s sleep and snapped at a loved one the next day, you know how exhaustion can affect your emotions. But chronic sleep deprivation in teens goes beyond an occasional emotional outburst.

Research shows that sleep deprivation can affect teens’ moods and social development. It can even increase their risk for major depression.

Consistency is critical, too. Studies show that getting fewer than seven hours each night makes adolescents more likely to have suicidal thoughts — and those tendencies don’t necessarily go away by sleeping in on weekends.

“Every hour less of sleep increases the likelihood of experiencing suicidal thoughts,” Dr. Goldman warns. “But teens can eventually decrease that risk by consistently getting enough sleep every night of the week.”

Reduces the risk of injuries and accidents

Sleep is vital for muscle recovery and brain health — two factors that help avoid injuries, especially for athletes. Studies show that teen athletes who don’t get optimal sleep may have a higher risk of injury. They also tend to have slower reaction times, which may contribute to that increased risk.

And athletes aren’t the only ones at risk of injuries related to sleep deprivation. Research finds that a lack of sleep also causes increased injuries in school and during leisure time.

“When you’re sleep deprived, there’s a bigger chance of experiencing unintentional injuries, such as falls, collisions, burns, cuts and motor vehicle accidents,” Dr. Goldman notes.

According to the U.S. Centers for Disease Control and Prevention (CDC), teens who get fewer than seven hours of sleep on school nights are also more likely to engage in risky behaviors like:

• Alcohol, tobacco or drug use.
• Distracted driving.
• Driving under the influence of alcohol or drugs, or riding with a driver who’s under the influence.
• Not wearing a seatbelt.

Promotes better emotional regulation

Teens are already prone to having trouble managing their emotions — and a lack of sleep certainly doesn’t help. But catching enough ZZZs can go a long way.

“Adolescents who get enough sleep are less impulsive,” Dr. Goldman says. “They often regulate their emotions well and participate in healthier relationships.”

Improves brain function

Rest time is critical for the brain, helping it function as it should the next day. Why? Because when you’re asleep, your brain finally has a chance to slow down and file the memories and information it’s gathered during the day. When teens don’t get the right amount of quality sleep, it can interfere with their ability to pay attention, learn and consolidate memories.

“Everything we learn and take in during the day is transferred into our long-term memory during sleep,” Dr. Goldman explains. “That’s why kids should always value sleep over cramming for tests.”

She adds that the ongoing controversy over school start times is rooted in sleep. Research shows that high school attendance increases when schools start later, and graduation rates increase, too.

Protects physical health

It’s not just your brain that needs to rest. Consistently getting the right amount of sleep improves your physical health, too. Without regular sleep, studies show that teens have higher levels of inflammation, which can increase the risk of chronic health conditions later in life.

And inflammation isn’t the only chronic disease risk factor affected by sleep. Adolescents who report sleeping six hours or fewer nightly may be more likely to develop obesity by their early 20s than peers who sleep more than six hours a night.

Sleep deprivation can also throw hormones out of balance, affecting the thyroid and cortisol (stress) hormones — both associated with weight gain.

“Both inflammation and obesity are risk factors for chronic diseases like diabetes and cardiovascular disease,” Dr. Goldman shares. “Getting enough sleep as teens and throughout adulthood can help reduce that risk.”

How to help your teen get enough sleep

You’re not likely to be able to force your teen into getting more sleep, especially if they’re committed to socializing. (FOMO, anyone?)

“Even if teens are exhausted, they tend to push through it for a chance to socialize,” Dr. Goldman recognizes, “but if your teen is committed to getting better sleep, there are habits that can help.”

She recommends these sleep hygiene practices:

• Set a bedtime routine: A good bedtime routine involves winding down an hour before bedtime. Avoid screens and bright lights and keep the bedroom cool.
• Keep sleep consistent: Suggest to your teen that they get to bed and wake up at roughly the same time on weekdays and weekends. Need to study for exams? They should always choose sleep over cramming. It’ll help them process what they learned during the day.
• Identify and evaluate sleep issues: If your teen snores, wakes up a lot during the night or can’t fall asleep despite their best efforts, it may be time to see a healthcare provider. Treating sleep disorders like sleep apnea can significantly improve their sleep quality.

“Sleeping well takes commitment and practice,” Dr. Goldman says, “but it can pay off, especially for teens.”