Sleep Tips for Teens: How to Help Your Teenager Get More Sleep

If your teenager is wide awake at midnight and nearly impossible to wake at 6:30 a.m., you’re not imagining it, and they’re probably not just being difficult. The teen years bring real biological changes to sleep, and they collide with early school bells, homework, sports, jobs, and a phone that never stops buzzing.

The good news is that a few practical changes can make a real difference. This guide explains why teens struggle with sleep, how much they need, and simple sleep tips for teens that parents and teenagers can put into practice together, starting tonight.

How Much Sleep Do Teens Need?

The CDC recommends 8 to 10 hours of sleep a day for teens ages 13 to 17. The American Academy of Sleep Medicine’s recommendation for ages 13 to 18 is the same 8 to 10 hours, and it’s endorsed by the American Academy of Pediatrics, as reported in AAP News.

That’s more than most adults need. For a side-by-side look at every age group, see our sleep-by-age chart.

Most Teens Aren’t Getting Enough

If your teen is running short on sleep, they have a lot of company. In a CDC report using 2015 national survey data, 72.7% of U.S. high school students said they slept less than 8 hours on an average school night. The share was higher in 11th and 12th grade than in 9th grade.

More recent data tells a similar story. The CDC’s Youth Risk Behavior Survey trends report found that in 2023, only about 1 in 4 high school students got at least 8 hours of sleep on an average school night, and that share has gone down since 2013.

Why does it matter? According to AAP News, the AASM statement says regularly sleeping less than recommended is associated with attention, behavior, and learning problems, and that insufficient sleep also increases the risk of accidents, injuries, high blood pressure, obesity, diabetes, and depression.

Why Teens Stay Up So Late

It’s easy to blame the phone, and screens do play a role. But part of the story is built into the teenage brain.

The Sleep Foundation explains that teens’ circadian rhythms naturally shift toward a preference for later bedtimes. The brain releases melatonin, the hormone that signals it’s time to sleep, later in the evening than it does in younger children or adults. At the same time, the pressure to sleep builds more slowly during the day, so many teens simply don’t feel tired until later at night.

Then add early school start times, after-school activities, homework, part-time jobs, and social lives. A teen who can’t fall asleep until 11:30 p.m. but has to wake at 6:15 a.m. is set up to come up short, no matter how good their intentions. (This is also why the AAP has called for middle and high schools to start no earlier than 8:30 a.m.)

If you’re curious whether your teen leans toward being a “night owl” type even as an adult, our guide to sleep chronotypes is a fun read.

Signs Your Teen Is Short on Sleep

Not every tired teen will tell you they’re tired. Watch for these clues:

• Very hard to wake up on school mornings
• Sleeping much later on weekends than on weekdays
• Dozing off in class, in the car, or while doing homework
• Irritability, moodiness, or a short fuse
• Trouble concentrating or slipping grades
• Relying on caffeine or energy drinks to get through the day

9 Sleep Tips for Teens That Actually Help

These ideas come from pediatric and sleep-health guidance. Pick two or three to start with rather than overhauling everything at once.

1. Keep a consistent sleep schedule, even on weekends

Consistency is one of the most important changes. In AAP News, sleep physician Lee J. Brooks, MD, said consistency is key when adjusting to a sleep schedule, even on weekends. Big weekend lie-ins can shift a teen’s body clock later and make Monday mornings even harder. Aim to keep weekend wake times within an hour or two of school-day wake times.

2. Work backward from the alarm

Figure out when your teen needs to wake up, then count back 8 to 10 hours to find a realistic lights-out time. If they need to be up at 6:30 a.m., that means asleep somewhere between 8:30 and 10:30 p.m. Then add 20 to 30 minutes to wind down.

3. Put screens away an hour before bed

HealthyChildren.org, the AAP’s parenting site, recommends putting all screens away at least an hour before bedtime and charging devices outside the bedroom overnight. Light from screens can suppress melatonin, and endless scrolling makes it easy to stay up later than planned. Learn more about blue light and screen time before bed.

4. Make a family media plan

Teens follow what they see. Agree on a “phones down” time that applies to the whole household, and use a shared charging spot in the kitchen or hallway. Silencing notifications overnight helps too.

5. Cut off caffeine after lunch

Coffee drinks, soda, and energy drinks are everywhere in teen life. HealthyChildren.org notes that caffeine can stay in the body for more than 8 hours, depending on a person’s metabolism, and recommends that teens avoid caffeine after lunchtime. Here’s more on caffeine and sleep.

6. Avoid overscheduling

Too many activities can push homework late into the night. As Dr. Brooks put it in AAP News, teens “cannot play three sports, play in the band and join the chess club and still get enough sleep to do well in school.” Look for one thing to trim if bedtime keeps slipping.

7. Build a short wind-down routine

A predictable routine signals the brain that sleep is coming. HealthyChildren.org suggests relaxing activities such as a warm bath, reading a paper book, meditation, stretching, soft music, or journaling. Teens who outgrew our bedtime routine for kids can still use the same idea, just with more independence.

8. Set up a sleep-friendly bedroom

HealthyChildren.org recommends a cool but comfortable room, blackout curtains if light is a problem, and a fan or soft sound if noise is an issue. It also suggests saving the bed for sleep rather than homework, so the brain connects lying down with sleeping.

9. Get outside and move during the day

Daily exercise and time outdoors can support a healthy sleep-wake cycle, according to HealthyChildren.org. Just try to avoid intense workouts too late in the evening so there’s time to unwind.

What About Naps and Catching Up on Weekends?

A short nap after school can help a tired teen get through homework, but long or late naps can make it harder to fall asleep at night. Our guide to how long a nap should be explains how to keep naps useful.

Sleeping in a little on weekends is understandable, but very long lie-ins can push the body clock even later. If your teen’s schedule has drifted badly, for example after summer break or the holidays, try moving bedtime and wake time earlier by 15 to 30 minutes every few days. Our plan to reset your sleep schedule in one week walks through the steps.

A Special Note on Teen Drivers

Sleep loss and driving are a dangerous mix. The Sleep Foundation notes that sleep deprivation can slow reaction times in a way similar to drinking alcohol, and that teens’ lack of driving experience can make drowsy driving even riskier. If your teen drives, make it clear they should never get behind the wheel when they’re struggling to stay awake. Read more about the dangers of drowsy driving.

When to Talk to a Doctor

Talk with your teen’s pediatrician if:

• They still feel exhausted after getting 8 to 10 hours of sleep
• They regularly lie awake for a long time or wake up often during the night
• They snore loudly or seem to stop breathing during sleep
• Sleep problems come with low mood, anxiety, or withdrawal from friends and activities
• You’re considering melatonin or another sleep aid

HealthyChildren.org notes that cognitive behavioral therapy for insomnia, called CBT-I, can help teens who struggle with ongoing insomnia, and digital CBT-I apps have shown promise. Always ask your child’s doctor before giving melatonin or any supplement.

The Bottom Line

Teens need 8 to 10 hours of sleep, but a later body clock, early school start times, busy schedules, and screens make that hard. Most U.S. high schoolers fall short. Small, steady changes add up: a consistent wake time, screens out of the bedroom an hour before bed, no caffeine after lunch, a realistic schedule, and a calm wind-down routine. Work on it together with your teen rather than handing down rules, and check in with their doctor if tiredness doesn’t improve.

FAQ: Sleep for Teens

What time should a teenager go to bed?

It depends on when they wake up. Count back 8 to 10 hours from their alarm. For a 6:30 a.m. wake-up, that’s roughly 8:30 to 10:30 p.m.

Is it normal for teens to sleep until noon on weekends?

It’s common, especially if they’re short on sleep during the week. But very late weekend wake times can shift their body clock and make school mornings harder. It’s often a sign they need more sleep on school nights.

Should teens have phones in their bedrooms at night?

HealthyChildren.org recommends charging devices outside the bedroom overnight. It removes the temptation to scroll and prevents notifications from waking them up.

Can teens take melatonin?

Talk with your teen’s pediatrician first. Melatonin isn’t a fix for a busy schedule or late-night screen use, and the right approach depends on what’s causing the sleep problem.

How can I help my teen sleep better without nagging?

Involve them. Share why sleep matters for things they care about, like sports, mood, grades, and driving, and let them choose which changes to try first. Modeling good habits yourself helps too.