How Much Sleep Do Teenagers Need to Feel Rested by Age?

Sleep is one of the most essential components of a teenager’s overall health and well-being. During adolescence, the body undergoes dramatic physical, emotional, and cognitive changes, and sleep plays a critical role in supporting this growth. Yet, many teenagers consistently fail to get the sleep they need. Academic pressures, social activities, screen time, and shifting biological sleep rhythms all contribute to this widespread problem. Understanding how much sleep teenagers need at different stages of adolescence—and why—is crucial for parents, educators, and teens themselves to promote healthier sleep habits.

The Role of Sleep During Adolescence

Sleep is not just a period of rest—it is an active and restorative process. During sleep, the brain consolidates memories, processes emotions, and regulates hormones. For adolescents, who are navigating major developmental milestones, sleep is essential for proper growth, mental clarity, emotional regulation, and immune function.

One of the most important changes during adolescence is the shift in circadian rhythms, which is the body’s internal clock. This biological change, often referred to as “sleep phase delay,” causes teenagers to feel sleepy later at night and makes it difficult for them to fall asleep early. As a result, even if a teenager is exhausted, they may not be able to fall asleep before 11 p.m.—yet they still need to wake up early for school. This misalignment often leads to chronic sleep deprivation.

Recommended Sleep by Age Group

Ages 10–12 (Preteens/Early Adolescents)

At this age, children are transitioning from childhood into early adolescence. Their bodies and brains are still growing rapidly, and they require more sleep than older teens. The National Sleep Foundation and the American Academy of Sleep Medicine recommend 9 to 12 hours of sleep per night for children in this age group.

Preteens who consistently get at least 9 hours of sleep are more likely to perform well in school, have better emotional regulation, and engage in fewer behavioral problems. Sleep also supports the early hormonal changes associated with puberty, helping to regulate mood and promote physical development.

Ages 13–15 (Middle Adolescents)

Teenagers in early to middle adolescence need slightly less sleep than younger children, but the requirement is still high. Experts recommend that adolescents in this age range get 8 to 10 hours of sleep each night. However, many 13- to 15-year-olds are already beginning to experience sleep challenges due to increased academic responsibilities, extracurricular activities, and social life.

In addition, puberty accelerates around this age, and hormone levels fluctuate significantly. Adequate sleep is essential for mood stability, cognitive functioning, and physical energy. Lack of sleep during this stage has been linked to increased risk of depression, anxiety, and poor academic performance.

Many middle school and early high school students struggle to meet these sleep guidelines due to early school start times. In fact, data from the Centers for Disease Control and Prevention (CDC) show that only about 30% of middle and high school students get the recommended amount of sleep on school nights.

Ages 16–19 (Late Adolescents)

As teenagers move into late adolescence, the need for sleep remains substantial. The general recommendation for this age group is also 8 to 10 hours of sleep per night. Although some older teens may believe they can get by with less sleep, science says otherwise. Their brains are still maturing—particularly the prefrontal cortex, which governs decision-making, impulse control, and reasoning.

Teens aged 16 to 19 are often juggling even more responsibilities, such as part-time jobs, advanced coursework, sports, and driving. The combination of a busy schedule and the natural sleep delay of adolescence often results in reduced sleep time. Unfortunately, chronic sleep deprivation at this age is associated with serious consequences, including higher rates of car accidents, substance use, and mental health challenges.

It’s important to note that while sleep needs may gradually decline in adulthood, teenagers do not transition to adult sleep patterns until their early 20s. Even an 18- or 19-year-old in college typically still requires around 9 hours of sleep to feel fully rested.

Signs a Teen Isn’t Getting Enough Sleep

Regardless of age, there are common signs that a teenager is not getting enough sleep. These may include:

• Difficulty waking up in the morning, even after a full night in bed

• Falling asleep in class or during quiet activities

• Mood swings, irritability, or increased emotional sensitivity

• Trouble concentrating or remembering things

• A drop in academic performance

• Increased reliance on caffeine or energy drinks

• Sleeping for long periods on weekends to “catch up” on rest

Sleep deprivation doesn’t just affect mood and performance; it can also impact physical health. Teens who are consistently sleep-deprived are at greater risk for obesity, high blood pressure, and weakened immune function.

The Impact of School Start Times

One major factor contributing to teen sleep deprivation is early school start times. Many high schools begin classes as early as 7:00 or 7:30 a.m., which means students often have to wake up before 6:00 a.m. to get ready and commute. This schedule is at odds with their biological sleep patterns, which naturally push them to fall asleep later.

Research has shown that delaying school start times to 8:30 a.m. or later can significantly improve students’ sleep duration, academic performance, and mental health. In response, some school districts across the United States and other countries have begun implementing later start times, and early results have been promising.

How Teens Can Improve Their Sleep

While many factors affecting teen sleep are outside their control, there are steps teens and families can take to improve sleep quality and quantity.

Creating a consistent sleep routine—even on weekends—can help regulate the body’s internal clock. Avoiding caffeine in the late afternoon and evening, reducing screen time before bed, and developing a relaxing bedtime routine can all contribute to better sleep. Exposure to natural light during the day, especially in the morning, also helps set a healthy circadian rhythm.

Encouraging a bedroom environment that is quiet, dark, and cool can promote restful sleep. Removing distractions like smartphones and tablets from the bedroom can also reduce the temptation to stay up late scrolling through social media or watching videos.

Parents and caregivers play a critical role by modeling good sleep habits and advocating for policies that support adolescent sleep health, such as later school start times and reduced homework loads.

Conclusion

Teenagers need more sleep than most people realize—anywhere from 8 to 12 hours depending on their age and stage of development. Despite this need, many teens fall short due to busy schedules, early school start times, and natural biological changes. Chronic sleep deprivation in adolescents is not a normal part of growing up; it’s a public health concern that can have serious short- and long-term consequences.

By understanding how much sleep teens truly need and taking steps to support healthy sleep habits, we can help adolescents thrive physically, emotionally, and academically. Whether it’s adjusting school policies, limiting screen time, or simply prioritizing rest, every action taken to protect teen sleep contributes to a stronger foundation for their future well-being.

This article was created using OpenAI’s ChatGPT on May 16, 2025 and it was personally reviewed and edited by Brandon Peters, M.D. to ensure its accuracy. This use of augmented intelligence in this way allows the creation of health information that can be trusted.

Circadian Rhythm: Definition and Its Role in Sleep Disorders

Circadian rhythms are natural, internal processes that follow a roughly 24-hour cycle, regulating various biological functions, including sleep-wake cycles, hormone release, body temperature, and other physiological processes. These rhythms are driven by an internal "biological clock," primarily located in the suprachiasmatic nucleus (SCN) of the hypothalamus. Understanding circadian rhythms is crucial in the context of sleep disorders, as disruptions to these rhythms can lead to a variety of health issues.

Understanding Circadian Rhythms

The Biological Clock

Circadian rhythms are influenced by external cues, particularly light and darkness. The SCN receives information about light exposure through the eyes and adjusts the body’s internal clock accordingly. This synchronization allows individuals to adapt to the day-night cycle, promoting alertness during the day and facilitating sleep at night.

Hormonal Regulation

One of the most significant hormones regulated by circadian rhythms is melatonin, often referred to as the "sleep hormone." Melatonin levels rise in the evening as it gets dark, promoting feelings of sleepiness, and fall in the morning with the onset of daylight. This hormonal fluctuation helps to signal the body when it is time to sleep and when to be awake.

Other Influences

Circadian rhythms also influence various other processes, such as metabolism, cardiovascular function, and cognitive performance. Disruption of these rhythms can lead to adverse health effects, particularly regarding sleep.

Circadian Rhythm and Sleep Disorders

Circadian rhythm sleep disorders (CRSD) occur when an individual’s internal clock is misaligned with their external environment. These disorders can significantly affect sleep quality, leading to difficulties falling asleep, staying asleep, or waking up at the desired time. Here are some common circadian rhythm sleep disorders:

Delayed Sleep Phase Disorder (DSPD)

DSPD is characterized by a significant delay in the sleep-wake cycle. Individuals with this disorder may struggle to fall asleep until the early hours of the morning and find it challenging to wake up in the morning. This misalignment can result in chronic sleep deprivation, as social and work schedules often require waking up early. DSPD is particularly common in adolescents and young adults, possibly due to changes in lifestyle and biological changes during puberty. It can persist throughout one’s life.

Advanced Sleep Phase Disorder (ASPD)

Conversely, ASPD involves an advanced sleep-wake cycle. Individuals with this disorder tend to fall asleep early in the evening and wake up very early in the morning. This pattern can be disruptive for those who wish to maintain a more conventional schedule, leading to social isolation and dissatisfaction with their sleep patterns.

Non-24-Hour Sleep-Wake Disorder (Non-24)

Commonly seen in individuals who are blind, affecting about half of this population, Non-24 is characterized by a sleep-wake cycle that does not align with the 24-hour day. Instead, the cycle can shift by several minutes to hours each day, leading to insomnia and excessive daytime sleepiness. The inability to perceive light can prevent the individual from receiving crucial cues to reset their biological clock, complicating the disorder further.

Shift Work Disorder

For individuals who work non-traditional hours or rotating shifts, such as night shifts, maintaining a regular sleep schedule can be challenging. Shift work disorder occurs when the body’s natural circadian rhythms are disrupted by work schedules that require being awake during the night and sleeping during the day. This disorder can lead to chronic fatigue, sleep disturbances, and a higher risk of various health issues.

Jet Lag Disorder

Jet lag occurs when individuals travel across multiple time zones, causing a mismatch between their internal clock and the external environment. Symptoms may include fatigue, irritability, difficulty concentrating, and sleep disturbances. Jet lag is temporary but can significantly affect individuals’ ability to adjust to new time zones.

Consequences of Circadian Rhythm Disruptions

Disruptions to circadian rhythms can lead to various health problems, particularly in relation to sleep. Chronic sleep deprivation can affect cognitive function, mood, and overall quality of life. Additionally, ongoing circadian misalignment is associated with an increased risk of developing more severe health issues, including obesity, diabetes, cardiovascular diseases, and mental health disorders such as anxiety and depression.

Treatment Approaches

Addressing circadian rhythm sleep disorders typically involves several strategies aimed at realigning the internal clock with external cues:

Light Therapy

Exposing individuals to bright light at specific times can help reset the biological clock. For example, light therapy in the morning can benefit those with DSPD, while evening light exposure can help those with ASPD.

Melatonin Supplements

Melatonin supplements may help regulate sleep-wake cycles, particularly for individuals with DSPD or Non-24. Timing and dosage are essential for effectiveness, and individuals should consult healthcare providers before use.

Sleep Hygiene Practices

Improving sleep hygiene can help individuals establish more consistent sleep patterns. Recommendations include maintaining a regular sleep schedule, creating a comfortable sleep environment, and limiting exposure to screens before bedtime.

Cognitive Behavioral Therapy for Insomnia (CBT-I)

For those struggling with insomnia related to circadian rhythm disorders, CBT-I — such as Sleep Through Insomnia or Insomnia Solved — can provide effective strategies for improving sleep quality and addressing maladaptive thoughts and behaviors related to sleep.

Conclusion

Circadian rhythms play a crucial role in regulating sleep and overall health. Understanding these natural cycles is vital, particularly in the context of sleep disorders. Disruptions to circadian rhythms can lead to a range of sleep problems, each with its own set of challenges. By recognizing and addressing these issues through appropriate strategies, individuals can improve their sleep quality and overall well-being, fostering a healthier relationship with sleep. If you suspect a circadian rhythm disorder, it’s essential to consult a healthcare professional for evaluation and tailored treatment options.

This article was created using OpenAI’s ChatGPT on September 19, 2024 and it was personally reviewed and edited by Brandon Peters, M.D. to ensure its accuracy. This use of augmented intelligence in this way allows the creation of health information that can be trusted.

How to Wake and Get Up Early

By Brandon Peters, MD

It can be downright painful to drag yourself out of bed at an hour earlier than you are used to waking. Sometimes it is simply necessary to wake and get up early, however. What are the best ways to wake and get up early? Discover how to accomplish this with simple changes—such as alarm clocks, morning sunlight, and caffeine—that you can implement immediately that may have lasting benefits.

Changing Your Wake Time May Depend on the Purpose

Consider whether you need to wake up early once, such as to catch an early flight, or if you are adapting to a new schedule that shall persist. This will help determine what solutions or techniques should be considered to help you get up early. It may also be helpful to reflect on what your relationship to your alarm clock says about your personality. Difficulty waking may suggest underlying problems with the amount or quality of sleep.

Making Long-Term Changes to the Timing of Sleep

If possible, especially if this is a long-term adjustment to your sleep schedule, try to make changes gradually. For children or adolescents getting ready to resume school as the summer draws to a close, it is much easier to plan ahead and start waking earlier in the week or two before the first day back.

Begin by setting an alarm in the morning that is close to your current, natural wake time. Then, day by day, move the wake time earlier by 15 minutes. This could be adjusted as quickly as necessary or as slowly as comfortable. As a general rule, it takes 1 day to adjust to every 1-hour change in the timing of sleep (such as with jet lag). The wake time may be comfortably moved earlier every few days, for example.

Try to keep a regular bedtime and go to bed when feeling sleepy to avoid insomnia. It will not be helpful to crawl into bed early without feeling sleepy: it will just take longer to fall asleep. This desire for sleep will gradually shift earlier in increments, too. Listen to your body, spend time relaxing in the hour before your bedtime, and go to bed when you naturally feel sleepy. These incremental adjustments may help you to wake up more easily.

To optimize your sleep, maintain a regular sleep schedule (with consistent bedtimes and wake times) even on weekends or days off. To reinforce the wake time, get 15 to 30 minutes of morning sunlight upon awakening. If possible, roll out of bed, throw on clothes, and immediately go outside. Do not wear sunglasses or a hat; let the light hit you in the face (especially your eyes). The fresh air will wake you and the light will help to align your circadian rhythm and sleep pattern. If necessary due to where you live, consider the use of a specialized light box. Getting morning light exposure can be especially helpful for night owls with delayed sleep phase syndrome.

Reinforcing the Wake Time with Solutions and Determination

Beyond making gradual adjustments and reinforcing the circadian rhythm with light exposure, there can be other solutions that may prove helpful to wake and get up early. Consider these potential options and solutions:

• Set a loud, obnoxious alarm that is disruptive to your sleep.

• Put the alarm clock across the room so that you physically have to get up to turn it off. Don’t go back to bed once you are up.

• Consider setting multiple alarms on different devices (alarm clock, phone, etc.).

• Set the alarm as late as possible so that you don’t have an option to hit snooze, but have to get up immediately—or be late.

• Recruit others to help you wake up, such as members of the household who may already be awake or someone who can call you until you are up.

• Once out of bed, immediately go to the shower.

• Morning exercise or getting outside may also help to keep you awake.

• Consuming caffeine may clear morning sleepiness until you naturally start to wake.

• Avoid the use of sleeping pills as these may cause morning hangover effects.

Once you are awake and out of bed, you may still have a desire to return to sleep due to sleep inertia. This may be profound if you are waking significantly earlier than your usual wake time. It may feel like the middle of the night, and you may just want to crawl right back into bed. If this persists, you may consider reasons that your sleep is not as restful as it should be.

Make certain that you get enough hours of sleep to feel rested. Sleep needs vary, but most adults need 7 to 9 hours of sleep. As we get older, beyond the age of 65, the average sleep need may decrease slightly to 7 to 8 hours. If you don’t get enough sleep at night, it will be more difficult to wake up.

Treating sleep disorders may also be necessary to make it possible to wake and get up early feeling rested. Insomnia may insidiously undermine sleep, reducing the total amount and compromising the quality. Restless legs syndrome (RLS) may make it hard to fall asleep. Obstructive sleep apnea may also fragment sleep, leading to excessive daytime sleepiness and other symptoms. If one of these conditions is present, testing and treatment may be necessary to resolve the difficult waking.

In some cases, morning sleepiness may require further treatment. When it is due to a sleep disorder (sleep apnea, narcolepsy, or shift work sleep disorder) and interferes with daytime function, prescription stimulant medications may be used. These medicines may include modafinil (Provigil), armodafanil (Nugivil), or others such as methyphyenidate (Ritalin). Speak with a board-certified sleep medicine physician if you feel like you are struggling more than you should be.

As you adopt these changes to wake and get up early, initially have a fallback plan. Don’t just start by setting one alarm 2 hours before you naturally wake up and expect to jump out of bed refreshed; it may not go well. Consider ways to adjust gradually and use the recommendations above to help reinforce this change. Get help from others, including a sleep doctor if needed, to keep you on the right path. It can also be helpful to acknowledge that with determination and grit you can do it. Don’t allow yourself to go back to bed. The first few days will be the most difficult, but it will get easier.

Brandon Peters, MD, is the author of Sleep Through Insomnia, a neurology-trained sleep medicine specialist at Virginia Mason Medical Center in Seattle, and former adjunct lecturer at the Stanford Center for Sleep Sciences and Medicine.