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Teens need about 8–10 hours of sleep a night, but many don't get it. Not getting enough sleep can make it hard to pay attention in school and at work. Teens who don't get enough sleep also are more likely to be in car accidents, and don’t do as well in school or sports. They may feel moody or depressed, or have other emotional problems.
Different things can make it hard for teens to get the sleep they need:
Talk to your teen about setting regular bedtimes and wake-up times. Decide when your teen needs to get up for school in the morning and count back at least 8 hours from there.
Encourage your teen to wake up and go to bed at about the same time each day. On weekends, teens should try to stick to their sleep schedule as close as they can. Going to bed much later and sleeping in on weekends can make it harder to sleep well during the week.
Keeping these tips in mind can help your teen get a good night’s sleep:
Teens may have a sleep problem if they often find it hard to sleep, wake up a lot at night, snore, are very sleepy during the day, or don’t feel refreshed after a full night’s sleep.
If you think your teen has a sleep problem, or you have other questions or concerns, talk with your doctor.

Not getting enough sleep can lead to physical and mental health problems in teens. By making a plan together, you can help your teen sleep better.

Note: All information on KidsHealth® is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
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Suitable for 12-18 years Sleep and teenagers: 12-18 years
Last updated or reviewed 01-07-2022
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Lack of sleep can make it harder for your child to behave well, regulate emotions, pay attention, 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 teenage years. These habits can also help children avoid or sort out any sleep problems that come up.
Here are some habits you could encourage your child to try. Your child might need to try several things to work out what helps them the most.
Waking, sleeping and napping routines
You can be a healthy sleep role model for your child – for example, by winding down before bed, reducing screen use before bed, relaxing and managing stress, and reducing your use of 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 teenagers have sleep problems, they need to be involved in solving their own sleep issues .
You can get your child’s input by asking what makes it hard 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.
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 effect 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 , The Royal Children’s Hospital, Melbourne. The Centre for Adolescent Health acknowledges Professor Dorothy Bruck for her contribution to this article.
Baron, K.G., Reid, K.J., Kern, A.S., & Zee, P.C. (2011). Role of sleep timing in caloric intake and BMI. Obesity , 19 (7), 1374-1381. https://doi.org/10.1038/oby.2011.100.
Bartel, K.A., Gradisar, M., & Williamson, P. (2015). Protective and risk factors for adolescent sleep: A meta-analytic review. Sleep Medicine Reviews , 21 , 72-85. https://doi.org/10.1016/j.smrv.2014.08.002.
Bowers, J.M., & Moyer, A. (2020). Adolescent sleep and technology-use rules: Results from the California Health Interview Survey. Sleep Health , 6 (1), 19-22. https://doi.org/10.1016/j.sleh.2019.08.011.
Bruck, D. (2006). Teenage sleep: Understanding and helping the sleep of 12-20 year olds. Wellness Promotion Unit, Victoria University. Retrieved 24 June 2022 from http://eprints.vu.edu.au/467/1/teenagesleep.pdf.
Crowley, S.J., Wolfson, A.R., Tarokh, L., & Carskadon, M.A. (2018). An update on adolescent sleep: New evidence informing the perfect storm model. Journal of Adolescence , 67 , 55-65. https://doi.org/10.1016/j.adolescence.2018.06.001.
Hirshkowitz, M., Whiton, K., Albert, S.M., Alessi, C., Bruni, O., DonCarlos, L., Hazen, N., Herman, J., Katz, E.S., Kheirandish-Gozal, L., Neubauer, D.N., O’Donnell, A.E., Ohayon, M., Peever, J., Rawding, R., Sachdeva, R.C., Setters, B., Vitiello, M.V., Ware, J.C., & Adams Hillard, P.J. (2015). National Sleep Foundation’s sleep time duration recommendations: Methodology and results summary. Sleep Health , 1 (1), 40-43. https://doi.org/10.1016/j.sleh.2014.12.010.
Illingworth, G. (2020). The challenges of adolescent sleep. Interface Focus , 10 (3), Article 20190080. https://doi.org/10.1098/rsfs.2019.0080.
Jenni, O.G., Achermann, P., & Carskadon, M.A. (2005). Homeostatic sleep regulation in adolescents. Sleep, 28 (11), 1446-1454. https://doi.org/10.1093/sleep/28.11.1446.
Kaur, H., & Bhoday, H.S. (2017). Changing adolescent sleep patterns: Factors affecting them and the related problems. Journal of the Association of Physicians of India , 65 (3), 73-77.
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. https://doi.org/10.1016/j.biopsych.2017.11.035.
Noland, H., Price, J.H., Dake, J., & Telljohann, S.K. (2009). Adolescents’ sleep behaviors and perceptions of sleep. Journal of School Health, 79 (5), 224-230. https://doi.org/10.1111/j.1746-1561.2009.00402.x.
Stutz, J., Eiholzer, R., & Spengler, C. M. (2019). Effects of evening exercise on sleep in healthy participants: A systematic review and meta-analysis. Sports Medicine , 49 (2), 269-287. https://doi.org/10.1007/s40279-018-1015-0.
Better sleep for pre-teens and teenagers: in pictures
Healthy daytime and bedtime sleep habits can help your teenager sleep better. Try exercise in the day, no screens before bed, regular bedtimes and more.
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.
Brain development in pre-teens and teenagers
As children become teenagers, their brains grow and change. Build healthy teen brains with positive behaviour and thinking, sleep and other healthy choices.
Screen time and sleep: children and teenagers
Did you know that screen time can affect your child’s sleep? You can reduce risks by encouraging your child to avoid digital media in the hour before bed.
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.
Raising Children Network is supported by the Australian Government. Member organisations are the Parenting Research Centre and the Murdoch Childrens Research Institute with The Royal Children’s Hospital Centre for Community Child Health.
© 2006-2022 Raising Children Network (Australia) Limited. All rights reserved.
Warning: This website and the information it contains is not intended as a substitute for professional consultation with a qualified practitioner.
This website is certified by Health On the Net Foundation (HON) and complies with the HONcode standard for trustworthy health information.

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