Young Teen Sleep
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Young Teen Sleep
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Johns Hopkins All Children's Hospital
Teen Sleep Habits
If you have any questions or need more information, give us a call:
Quality sleep is an important part of development for teenagers.
There is only ONE safe, all-natural, totally legal, and completely free energy supplement and performance enhancer: SLEEP!
Early school start times, homework, extracurricular activities, work schedules and social lives can make meeting sleep goals tough. Unfortunately, not getting enough sleep can be harmful to many parts of your life, including:
Health : Higher risk of obesity, diabetes and high blood pressure
Mood : Increased risk of depressive symptoms and suicidal thoughts
Behavior : Aggression, substance use, reckless driving and other dangerous risk-taking behaviors
School : Difficulty concentrating, falling asleep in class, tardiness and absences, and trouble with memory, problem-solving and creativity
Sports : Slower reaction time and accuracy, higher risk of injury, longer recovery times and decreased muscle building and endurance
Driving : Slower ability to react, more easily distracted, increased risk of falling asleep at the wheel
Teens need about nine hours of sleep each night. You actually need more sleep than when you were younger.
After puberty, your natural sleep cycle shifts about two hours. For example, if you used to fall asleep around 8 p.m., you may not feel tired now until around 10 p.m. Having a relaxing bedtime routine can help.
No, it’s best to keep the same sleep schedule on weeknights and weekends.
Nighttime snoring and daytime sleepiness may be signs of a condition called obstructive sleep apnea. It can be serious but is treatable. You should tell your doctor as soon as possible.
Our adolescent medicine team has special training to meet the unique needs of teens. We're here to help guide you and answer any questions you might have.
The information here is not intended to be nor should be used as a substitute for medical evaluation or treatment by a health care professional. This publication is for information purposes only and the reader assumes all associated risks.
Created experts: Alana Koehler, M.D., Aaron Samide, M.D. and Jasmine Reese, M.D., M.P.H.
© 2022 Johns Hopkins All Children’s Hospital. All rights reserved
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Sleep and mental wellbeing , 2018, VicHealth, Victorian Government. Aussie teens forgo sleep for screens , 2018, VicHealth, Victorian Government. Teenage sleep , 2011, Sleep Health Foundation, NSW.
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Sleep research suggests that a teenager needs between eight and 10 hours of sleep every night. This is more than the amount a child or an adult needs. Yet most adolescents only get about 6.5 – 7.5 hours sleep per night, and some get less.
Regularly not getting enough sleep leads to chronic sleep deprivation. This can have dramatic effects on a teenager’s life, impacting their mental wellbeing, increasing their risk of depression, anxiety and low self-esteem. It can also affect academic performance at school.
Some of the reasons why many teenagers regularly do not get enough sleep include:
The developing brain of a teenager needs between eight and 10 hours of sleep every night. The effects of chronic (ongoing) sleep deprivation may include:
Try not to argue with your teenager about bedtime. Instead, discuss the issue with them. Together, brainstorm ways to increase their nightly quota of sleep. Suggestions include:
The typical teenage brain wants to go to bed late and sleep late the following morning, which is usually hard to manage. You may be able to adjust your body clock but it takes time. Suggestions include:
If lack of sleep is still a problem despite your best efforts, suggestions include:
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This page has been produced in consultation with and approved
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Alcohol is responsible for most drug-related deaths in the teenage population.
It is helpful to imagine assertiveness as the middle ground between aggression and passivity.
Asthma affects about one in 10 teenagers in Australia.
Bisexuality is when a person finds men and women physically, sexually or emotionally attractive.
Your body image is how you think and feel about your body. Body image involves your thoughts, perceptions, imagination and emotions. It may have little to do with your actual appearance. Although body image issues have traditionally been thought of as a women's health concern, they can affect people of all ages and genders.
This page has been produced in consultation with and approved
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Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.
This web site is managed and authorised by the Department of Health, State Government of Victoria, Australia © Copyright State of Victoria 2021.
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Suitable for 12-18 years Sleep and teenagers: 12-18 years
Last updated or reviewed 01-07-2022
At raisingchildren.net.au we acknowledge the traditional custodians of the land on which we live, gather and work. We recognise their continuing connection to land, water and community. We pay respect to Elders past, present and emerging.
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.
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Brain development in pre-teens and teenagers
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