Quick Answer: The American Academy of Sleep Medicine says teens aged 13 to 18 should sleep 8 to 10 hours a night. In a CDC report, about two thirds of US high school students got less than 8 hours on school nights. A later body clock, early school starts, evening screens and caffeine are common reasons.
Check a teen’s sleep gap with the adolescent sleep deficit calculator.
How Much Sleep Do Teens Need?
An expert panel for the AASM says teenagers 13 to 18 years of age should sleep 8 to 10 hours per 24 hours on a regular basis to promote optimal health. The panel used a modified RAND Appropriateness Method, which is an expert consensus process, to set the ranges (AASM consensus statement). The same statement gives these ranges for younger children:
| Age Group | Recommended Sleep per 24 Hours |
|---|---|
| 3 to 5 years (including naps) | 10 to 13 hours |
| 6 to 12 years | 9 to 12 hours |
| 13 to 18 years | 8 to 10 hours |
The statement adds that sleeping the recommended hours is associated with better attention, behavior, learning, memory and emotional regulation. For younger ages, see children’s sleep by age.
Healthy Sleep Is More Than Hours
The AASM statement notes that healthy sleep requires adequate duration, appropriate timing, good quality, regularity, and the absence of sleep disturbances or disorders. A panel of 13 experts in sleep medicine and research developed the ranges.
So a teen who spends 9 hours in bed but wakes often, or who sleeps at odd hours, may still be short on healthy sleep. The ranges are a guide to aim for, not a promise for each teen.
How Common Is Teen Sleep Deprivation?
Very common. A CDC report says nationwide, approximately two thirds of US high school students report sleeping less than 8 hours on school nights. In the 2015 national survey, 72.7 percent of high school students got short sleep. State estimates for high school ranged from 61.8 percent in South Dakota to 82.5 percent in West Virginia (CDC MMWR 2018).
The data come from the Youth Risk Behavior Surveillance System, which the CDC runs to estimate health risk behaviors among students. Students complete an anonymous, voluntary, school-based survey. The CDC authors list limits. Sleep time was self-reported and not verified by objective measures, and the middle school figure comes from combined state data that cannot be generalized to the whole country.
Why Are Teens So Tired?
Two body systems change in adolescence. The reviewers describe a delayed shift in the body’s intrinsic rhythm system as teens mature, which pushes alertness and bedtimes later into the evening and night. Sleep pressure also builds more slowly in more mature teens, which makes it easier to stay awake longer (Crowley et al. 2018). That biology meets real-life pressures. The review lists:
- School start times and early morning sports practices.
- Socioeconomic status.
- Digital media use.
- Social engagements.
- Caffeine intake.
The authors call this combination a “perfect storm” of short, ill-timed sleep. They say early school schedules significantly contribute to insufficient sleep in middle and high school.
Do Screens Matter?
Somewhat. The review says evening light from screens may activate the part of the body clock that delays sleep.
It reports that portable interactive devices such as phones and tablets show a two-fold increased effect on inadequate sleep. When all devices are counted, the link with sleep duration is small. The CDC report also says evening light and technology use are associated with less sleep. A simple habit check is to note how many evening hours a teen spends on a bright screen.
What Are The Effects Of Sleep Deprivation On Teens?
The AASM statement uses careful wording. Sleeping fewer than the recommended hours is associated with attention, behavior and learning problems. Insufficient sleep also increases the risk of accidents, injuries, high blood pressure, obesity, diabetes and depression. In teenagers, it is associated with an increased risk of self-harm, suicidal thoughts and suicide attempts (AASM consensus statement).
These are associations, and the statement does not say that short sleep alone causes each problem. Sleeping the recommended hours is associated with better attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health. For the mood link, read how sleep affects emotional regulation.
To judge a teen’s overall risk, try the chronic sleep deprivation risk calculator.
What Are The Signs Of Sleep Deprivation In A Teen?
The signs follow the effects the AASM links to short sleep. Watch for these:
- Trouble paying attention or learning, or a drop in schoolwork.
- Changes in behavior or mood.
- Falling asleep in class or while driving.
- Frequent injuries or accidents.
None of these proves a teen is short on sleep, because other problems cause them too. If several appear together for weeks, tell a healthcare provider.
What Helps Teens Sleep More?
The CDC report names these steps for families. Try them in this order:
- Keep a consistent sleep schedule on school days and weekends.
- Set a parent-guided bedtime. Parent-set bedtimes have been linked to getting enough sleep.
- Limit evening device use with a media curfew, and keep devices out of the bedroom.
- Cut evening caffeine, since the review lists caffeine intake as a factor.
- Talk with the school about sleep health and, where possible, later start times.
One caution from the CDC report: school sleep education programs improved sleep right after they ended, but the gains were not maintained at follow-up. So habits at home matter too. For general routines, see sleep hygiene 101.
Should Schools Start Later?
The CDC report says delaying school start times could give students adequate time for sleep, and the Crowley review says early schedules significantly contribute to short sleep.
The review describes a hallmark study in which a district moved start times from 8:25 AM to 7:20 AM between 9th and 10th grade. The students did not go to sleep earlier, but they woke up earlier on school days and so got less sleep (Crowley et al. 2018).
Their melatonin onset, a marker of the body clock, was 40 minutes later in 10th grade. The review also describes a study of more than 18,000 high school students in which later start times were linked to higher attendance, some improvement in grades and almost one more hour of sleep each school night. Our guide on school start times and teen sleep covers the evidence in depth.
A Simple One-Week Plan
If you want a starting point, try this plan for a week and see how a teen feels:
- Choose a wake time that works for school, and keep it on weekends within about an hour.
- Count back 8 to 10 hours, and set the bedtime from there. The calculator below can do the math.
- Start a device curfew an hour before that bedtime, and charge phones outside the bedroom.
- Stop caffeine in the afternoon and evening.
- Check in after seven days. If the teen still feels very tired, talk to a provider.
These steps follow the CDC advice on a regular schedule and device limits. They are a practical suggestion, not a tested program.
When To See A Doctor
Talk to a healthcare provider if you are concerned that a teen is sleeping too little or too much. The AASM statement says to consult a provider about a possible sleep disorder. Also go if daytime sleepiness, mood changes or school problems continue despite enough time in bed.
If a teen talks about self-harm or suicide, get help right away. In the US, call or text 988 to reach the Suicide and Crisis Lifeline. If a teen is in immediate danger, call 911.
FAQs About Teen Sleep Deprivation
How Many Hours Of Sleep Do Teens Need?
Teens aged 13 to 18 should sleep 8 to 10 hours per 24 hours, says the AASM consensus statement.
Is It Normal For Teens To Stay Up Late?
Partly. Research describes a delayed shift in the body clock during adolescence. That pushes bedtimes later, but early school starts still cut sleep short.
Can Teens Catch Up On Weekends?
The CDC report advises a consistent schedule on school days and weekends, not big swings. It does not say weekend sleep fully makes up for lost sleep.
Do Phones Cause Teen Sleep Loss?
They are linked to it. Portable devices show a two-fold increased effect on inadequate sleep, but across all devices the link is small.
Does Short Sleep Cause Depression In Teens?
The AASM links insufficient sleep with a higher risk of depression, but the statement describes associations. If a teen seems down for weeks, see a provider.
Can Teens Sleep Too Much?
Yes, possibly. The AASM says sleeping more than recommended may be associated with problems such as high blood pressure, diabetes, obesity and mental health problems. Ask a provider if you are concerned.
Your Next Step
Enter a school wake-up time to find a bedtime that allows 8 to 10 hours of sleep.