Herbie Murray
Sleep is essential for teenagers' physical and mental development, but many teens don't get enough sleep. Teenagers need between 8 and 10 hours of sleep per night, but their changing biological clocks and early school start times can make it hard for them to get the sleep they need.
| Characteristics | Values |
|---|---|
| Number of sleep cycles | 8-10 hours per night |
| Number of hours | 9-9 1/2 hours |
| Number of hours (exact) | 9 1/4 hours |
| Number of hours (if on their own schedule) | 8 hours or more |
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What You'll Learn
Teens need 8-10 hours of sleep per night
To improve sleep quality, teens can practice good sleep hygiene, limit screen time, reduce caffeine intake, and maintain a consistent sleep routine. Getting the right amount of sleep is essential for optimal performance in school and sports.
According to Johns Hopkins pediatrician Michael Crocetti, teens need 9 to 9 ½ hours of sleep per night. This is an hour or so more than they needed at age 10. Studies show that most teenagers need exactly 9 ¼ hours of sleep.
If teens were allowed to sleep on their own schedule, they would typically get eight hours or more per night, sleeping from 11 pm or midnight until 8 am or 9 am. However, early school start times often force them to wake up much earlier.
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Teen sleep patterns are different from adults and younger kids
Most teens would get eight hours or more per night if they were allowed to sleep on their own schedule. However, school start times in most school districts force teens to wake up much earlier in the morning. This, along with homework, extracurriculars, and social activities, can make it hard for teens to get enough sleep.
To improve sleep quality, teens can practice good sleep hygiene, limit screen time, reduce caffeine, and stick to a consistent sleep routine.
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Teenagers' internal clocks change, making them want to stay up later
Teenagers need between 8 and 10 hours of sleep per night. However, their internal clocks change, making them want to stay up later. This is due to a shift in their biological clocks, which is caused by the brain hormone melatonin being released later at night for teens than it is for kids and adults. This change means that a teenager who used to fall asleep at 9 pm will now not be able to fall asleep until 11 pm and will also wake up 2 hours later in the morning. As a result, many teens do not get enough sleep. This is often due to obligations like early school start times, homework, extracurriculars, and social activities. To improve sleep quality, teens can practice good sleep hygiene, limit screen time, reduce caffeine intake, and maintain a consistent sleep routine.
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School start times make it hard for teens to get enough sleep
The amount of sleep a teenager needs is influenced by their changing biological clocks. After puberty, there is a shift in an adolescent's internal clock of about two hours, meaning that a teenager who used to fall asleep at 9 pm will now not be able to fall asleep until 11 pm. This also means they will want to wake up two hours later in the morning. However, school start times in most districts require teens to wake up much earlier than their bodies would naturally want to.
To get the recommended amount of sleep, teens would need to be asleep by 11 pm or midnight and not wake up until 8 am or 9 am. This is often not possible due to early school start times. As a result, many teens are chronically sleep-deprived, which can negatively impact their physical and mental development.
To help teens get enough sleep, it is important to prioritise good sleep hygiene, limit screen time, reduce caffeine intake, and establish a consistent sleep routine. While early school start times can make it challenging for teens to get the sleep they need, implementing these strategies can help improve sleep quality and ensure teens are getting the recommended amount of sleep.
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How to improve teen sleep quality
Sleep is essential for teenagers as it plays a vital role in their physical and mental development. However, due to their changing biological clocks, teens often have a natural tendency to stay up late. This, combined with early school start times, homework, extracurriculars, and social activities, means that many teens do not get enough sleep.
So, how much sleep do teens need? Most sources agree that teens need between 8 and 10 hours of sleep per night. One source, citing a study, suggests that the ideal amount of sleep for teens is 9 1/4 hours. Johns Hopkins pediatrician Michael Crocetti, M.D., M.P.H., recommends 9 to 9 1/2 hours of sleep for teens.
To improve sleep quality, teens can practice good sleep hygiene, limit screen time, reduce caffeine intake, and maintain a consistent sleep routine. This means going to bed and waking up at the same time every day, even on weekends. Creating a relaxing bedtime routine, such as reading or listening to calming music, can also help prepare the body and mind for sleep.
Additionally, teens should avoid stimulating activities or substances close to bedtime. This includes vigorous exercise, bright screens, and caffeine. Instead, they can try relaxation techniques such as deep breathing or meditation to wind down before bed. Keeping the bedroom cool, dark, and quiet can also promote better sleep.
Finally, it is important for teens to understand the impact of sleep on their overall health and well-being. Getting enough sleep can improve mood, energy levels, and cognitive function, all of which are crucial during the teenage years. By prioritising sleep, teens can set themselves up for success in their daily activities, whether it's acing a test or excelling in sports.
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Frequently asked questions
Teenagers need between 8 and 10 hours of sleep per night.
Sleep cycles last for around 90 minutes, so this equates to between 5 and 7 sleep cycles per night.
Sleep is essential for teenagers because it plays an important role in their physical and mental development.
There are several reasons for this. Firstly, their changing biological clocks mean they have a natural tendency to stay up late. Secondly, school start times, homework, extracurriculars, and social activities can make it hard for teens to get enough sleep.
