Improving Sleep in Our Teens

Teens need 9 to 9.5 hours per night

That's about an hour more than they needed in late childhood. Their brains are growing and developing as fast as their bodies, and sleep is when much of that work happens.

Their internal clock has shifted

Adolescent circadian rhythms naturally shift later, making it harder to fall asleep early. Combined with heavy homework, evening activities, and early school start times, most teens end up chronically sleep deprived.

Sleep is restorative for body and brain

Adequate sleep lowers risk of cardiovascular disease and obesity, strengthens the immune system, and boosts focus, abstract thinking, and memory. Sleep deprivation drives irritability, impulsivity, and mood swings — and is linked to higher rates of depression, suicidal thoughts, and driving accidents in teens.

Make sleep a priority — every day

Place value on sleep over activities. Good sleep shouldn't only happen before a big test or game; it should be an everyday baseline at home.

Ban technology from the bedroom

Screens steal time and expose teens to light that suppresses melatonin, making it harder to fall asleep. Turn off all electronics one hour before bed and charge phones in a common area — not the bedroom.

Keep a consistent schedule

A regular bedtime and wake time on weekdays AND weekends supports good sleep. If your teen wants to sleep more than 2 extra hours each weekend day, that's a sign they're sleep deprived during the week.

Exercise daily

Regular exercise helps sleep — but try to avoid intense workouts late at night, which can make it harder to fall asleep.

Avoid caffeine, especially after noon

Caffeine increases insomnia, anxiety, and headaches. It's never a substitute for sleep.

Beds are for sleep

Discourage homework, gaming, or TV in bed — beds should be reserved for quiet relaxation and sleep. Don't force sleep either: if your teen can't fall asleep, suggest a quiet activity like reading in a chair, then return to bed when sleepy.

Be mindful of the summer shift

Most teens like to refill the sleep bank in summer, but pushing bedtime too far past the school routine makes the fall transition much harder. Keep the shift modest.