Teen Sleep: A Beginner-Friendly Start
Teen Sleep: the few things that matter most, and the mistakes that catch people out early.
The amount and timing of sleep teenagers need, which shifts later during puberty as the body clock changes.
Key takeaways
- Recommended sleep, ages 13 to 18: 8 to 10 hours per 24 hours
- Recommended sleep, ages 6 to 12: 9 to 12 hours per 24 hours
- Most useful single change: Keep wake-up times within about an hour or two on weekdays and weekends.
- Commonest mistake: Energy drinks and late-day caffeine to push through homework.
- See a doctor if any of the signs under "When to speak to a doctor" below apply to you.
Why bother
Most US high school students do not get enough sleep on school nights, and short sleep is linked to poorer grades, low mood, injuries and drowsy driving.
Start here
Begin here, with two things rather than ten.
- Keep wake-up times within about an hour or two on weekdays and weekends
- Charge phones and other devices outside the bedroom overnight
Then add these
Next, once the first two have stopped feeling like effort.
- Get bright light, ideally outdoors, soon after waking
- Limit caffeine, especially in the afternoon and evening
- Keep the bedroom cool, dark and quiet
The numbers, in one place
| Measure | Figure |
|---|---|
| Recommended sleep, ages 13 to 18 | 8 to 10 hours per 24 hours |
| Recommended sleep, ages 6 to 12 | 9 to 12 hours per 24 hours |
| Body clock in puberty | shifts later, making it hard to fall asleep early |
| School start times | AAP recommends middle and high schools start at 8:30 a.m. or later |
Common early mistakes
- Energy drinks and late-day caffeine to push through homework
- Long weekend lie-ins that make Monday mornings harder
- Driving when drowsy
Related topics
- The Body Clock: Sorting the Evidence From the Noise (Sleep)
- What the Guidance Really Says About Shift Work and Health (Workplace Health)
- What the Guidance Really Says About Sleep and the Brain (Brain Health)
- The Evidence on Screen Time and Mood, Without the Hype (Mental Health)
Where to go next
- Understanding Teen Sleep: A Plain-English Explainer
- The Teen Sleep Checklist: What to Do and What to Skip
- Teen Sleep — the reference entry
- Teen Health: The Complete Guide
- Sports Physicals and Teen Nutrition: What Published Guidance Supports
- Teen Acne: Sorting the Evidence From the Noise
When to speak to a doctor
See your doctor if a teen snores loudly, stops breathing in sleep, falls asleep in class despite enough time in bed, or has trouble sleeping that lasts several weeks or affects mood. Call 911 if drowsiness comes with confusion, a head injury or possible drug or alcohol use, and call or text 988 if poor sleep comes with thoughts of self-harm.
Where this comes from
- American Academy of Sleep Medicine — Recommended Amount of Sleep for Pediatric Populations
- CDC — About Sleep and Health in Middle and High School Students
- American Academy of Pediatrics — School Start Times for Adolescents
How this page was put together
Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarized or generalized beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.
Medical disclaimer
This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to your doctor, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 911.
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