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Suitable for 12-18 years
Sleep and teenagers: 12-18 years
Lack of sleep can make it harder for your child to behave well, regulate emotions, pay attention and do well at school, and get along with others. Being tired all the time can even contribute to mental health issues like anxiety and depression.
Most teenagers need 8-10 hours of sleep each night. Some need as little as 7 hours or as much as 11 hours.
It’s very common for children in the early teen years to start wanting to go to bed later at night and get up later in the morning. This is because they start to secrete melatonin later at night than they did in earlier childhood, which affects their circadian rhythms. Also, as their brains mature during puberty, children can stay awake for longer.
Good daytime habits can help teenagers get the sleep they need, especially as they get towards the later teen years. These habits can also help children avoid or sort out any sleep problems that come up.
Waking, sleeping and napping routines
Encourage your child to:
You can be a healthy sleep role model for your child – for example, by winding down before bed, reducing screen-time before bed, relaxing and managing stress, and reducing your use of stimulants like caffeine before bedtime.
A change in your child’s sleep behaviour – like going to bed later than you’d like – isn’t necessarily a sleep problem.
Signs that your teenage child has sleep problems might include difficulties with:
If your child has sleep problems, they might also feel tired during the day, or have trouble remembering things or concentrating.
Your child might be able to solve some sleep problems by getting into the good sleep habits described above. But if persistent problems with sleep are affecting your child’s wellbeing, schoolwork, relationships or mental health, it might be time to see a GP, school counsellor or psychologist.
If children have sleep problems, they need to be involved in solving their own sleep issues.
You can get your child’s input by asking about what makes it harder for them to get to sleep, or what keeps them awake. Then your child might be able to choose a daytime or evening habit that they think will help. For example, if they don’t feel tired, they might focus on doing more physical activity each afternoon.
It’s a good idea to praise your child when you notice they're trying to make changes to sleep patterns or trying out strategies you’ve discussed.
Lots of after-school activities like sport, music or part-time work can cut into your child’s sleep time or make it harder to unwind before bed. If this is the case with your child, you might need to talk about it. For example, your child might be able to reschedule some activities so they don’t interfere with sleep.
Young people should avoid alcohol and illegal drug use completely. These substances have a bad impact on sleep, mental health and wellbeing. They can also harm young people’s developing brains.
This article was developed in collaboration with the Centre for Adolescent Health, Royal Children’s Hospital, Melbourne. The Centre for Adolescent Health acknowledges Professor Dorothy Bruck for her contribution to this article.
Bruck, D. (2006). Teenage sleep: Understanding and helping the sleep of 12-20 year olds. Melbourne: Wellness Promotion Unit, Victoria University. Retrieved 5 September 2019 from http://eprints.vu.edu.au/467/1/teenagesleep.pdf.
Dahl, R., & Lewin, D. (2002). Pathways to adolescent health: Sleep regulation and behaviour. Journal of Adolescent Health, 31, 175-184. doi: 10.1016/S1054-139X(02)00506-2.
Hirshkowitz, M., Whiton, K., Albert, S.M., Alessi, C., Bruni, O., DonCarlos, L. et al. (2015). National Sleep Foundation’s sleep time duration recommendations: Methodology and results summary. Sleep Health, 1(1), 40-43. doi: 10.1016/j.sleh.2014.12.010.
Jenni, O., Achermann, P., & Carskadon, M.A. (2005). Homeostatic sleep regulation in adolescents. Sleep, 28, 1446-1454.
Laberge, L., Petit, D., Simard, C., Vitaro, F., Tremblay, R.E., & Montplaisir, J. (2001). Development of sleep patterns in early adolescence. Journal of Sleep Research, 10, 59-67. doi: 10.1046/j.1365-2869.2001.00242.x.
Logan, R.W., Hasler, B.P., Forbes, E.E., Franzen, P.L., Torregrossa, M.M., Huang, Y.H., Buysse, D.J., Clark, D.B., & McClung, C.A. (2018). Impact of sleep and circadian rhythms on addiction vulnerability in adolescents. Biological Psychiatry, 83(12), 987-996. doi: 10.1016/j.biopsych.2017.11.035.
Mayo Clinic (2009). Teen sleep: Why is your teen so tired? Retrieved 5 September 2019 from https://www.mayoclinic.org/healthy-lifestyle/tween-and-teen-health/in-depth/teens-health/art-20046157.
Moore, M., & Meltzer, L. (2008). The sleepy adolescent: Causes and consequences of sleepiness in teens. Paediatric Respiratory Reviews, 9, 114-121. doi: 10.1016/j.prrv.2008.01.001.
Noland, H., Price, J.H., Dake, J., & Telljohann, S.K. (2009). Adolescents’ sleep behaviors and perceptions of sleep. Journal of School Health, 79, 224-230. doi: 10.1111/j.1746-1561.2009.00402.x.
Owens, J.A., & Mindell, J.A. (2005). Take charge of your child’s sleep: The all-in-one resource for solving sleep problems in kids and teens. New York: Marlow.
Taylor, D.J., Jenni, O.G., Acebo, C., & Carskadon, M.A. (2005). Sleep tendency during extended wakefulness: Insights into adolescent sleep regulation and behavior. Journal of Sleep Research, 14, 239-244. doi: 10.1111/j.1365-2869.2005.00467.x.
Wolfson, A. (2010). Adolescents and emerging adults’ sleep patterns: New developments. Journal of Adolescent Health, 46, 97-99. doi: 10.1016/j.jadohealth.2009.11.210.
Sleep is important for health, wellbeing, growth and learning. How much babies, children and teenagers sleep and when they sleep changes as they get older.
Children’s sleep: 20 frequently asked questions
Bedtime routines can help kids settle at night. Behaviour strategies can help with some sleep problems. See a GP if you’re worried about children’s sleep. Article available in: Arabic, Dari, Karen, Persian, Simplified Chinese, Vietnamese.
In puberty, children get bigger and stronger. There are also changes in children’s sexual organs, brains, skin, hair, teeth, sweatiness and sleep patterns.
As children become teenagers, their brains grow and change. Build healthy teen brains with positive behaviour and thinking, sleep and other healthy choices.
Relaxation techniques: breathing exercises
Need to relax or calm down? Sometimes it’s as simple as working on your breathing. Read how to do breathing exercises as one of your relaxation techniques.
Managing screen time: strategies for teenagers
Healthy screen time habits for teens don’t always come easy. Strategies for managing screen time can help. You can try rules, routines, sessions and choices.
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A minimum of 8 to 10 hours' good sleep on school nights is recommended for teens.
Here's how to make sure your teen is getting enough sleep to stay healthy and be well rested for school.
If possible, do not have a mobile, tablet, TV or computer in the bedroom at night, as the light from the screen interferes with sleep.
Having screens in the bedroom also means your teen is more likely to stay up late interacting with friends on social media.
Encourage your teenager to have at least an hour of screen-free time before going to sleep.
Regular exercise helps you sleep more soundly, as well as improving your general health.
Teenagers should be aiming for at least 60 minutes' exercise every day, including aerobic activities such as fast walking and running.
Exercising out in daylight will help to encourage healthy sleep patterns, too.
Suggest that your teenager cuts out or drinks less caffeine – found in drinks such as cola, tea and coffee.
Too much caffeine can stop them falling asleep and reduce the amount of deep sleep they have.
Let teenagers know that eating too much, or too little, close to bedtime can lead to an overfull or empty stomach. This can be a cause of discomfort during the night and may prevent sleep.
Encourage your teenager to get into a regular bedtime routine. Doing the same things in the same order an hour or so before bed can help them drift off to sleep.
Ensure your teenager has a good sleeping environment – ideally a room that is dark, cool, quiet and comfortable.
It might be worth investing in thicker curtains or a blackout blind to help block out early summer mornings and light evenings.
Talk to your teenager about anything they're worried about. This will help them to put their problems into perspective and sleep better.
You could also encourage them to jot down their worries or make a to-do list before they go to bed. This should mean they're less likely to lie awake worrying during the night.
Encourage your teen to not sleep in for hours at weekends. Late nights and long lie-ins can disrupt your body clock and make it harder to sleep come Monday.
Page last reviewed: 27 November 2020
Next review due: 27 November 2023

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