The amount of sleep you need depends on your age, lifestyle, and individual health needs. For most adults, 7 to 9 hours of sleep per night is recommended to support physical health, mental clarity, and emotional well-being. Teenagers typically need 8 to 10 hours, while younger children and infants require even more, with newborns needing up to 16 hours a day. Sleep quality is just as important as quantity, so it’s essential to maintain a regular sleep schedule, create a restful environment, and ensure you’re getting deep, restorative sleep. If you feel consistently fatigued despite getting enough rest, it may be worth consulting a healthcare professional.
Most teens need about 8 to 10 hours of sleep each night. Getting the right amount of sleep is important for anyone who wants to do well on a test or perform at their best in sports. Unfortunately, many teens don’t get enough sleep.
Why Don’t Teens Get Enough Sleep?
Teens often get a bad rap for staying up late, oversleeping for school, and falling asleep in class. But teen sleep patterns are different from those of adults or younger kids.
During the teen years, the body’s circadian rhythm (an internal biological clock) is reset, telling a person to fall asleep later and wake up later. This change is likely due to the brain hormone melatonin, which is released later at night for teens than it is for kids and adults. This can make it harder for teens to fall asleep early.
Changes in the body’s circadian rhythm coincide with a busy time in life. For most teens, the pressure to do well in school is more intense, and it’s harder to get by without studying hard. Teens also have other time demands — everything from sports and extracurricular activities to working part-time jobs. Using electronics — including phones, tablets, and computers — also makes it hard to fall asleep. Many teens stay up late texting friends, playing games, and watching videos.
Early school start times also play a role in lost sleep. Teens who fall asleep after midnight still have to get up early for school, meaning they might squeeze in only 6 or 7 hours (or less) of sleep a night. A few hours of missed sleep a night may not seem like a big deal, but it can create a noticeable sleep deficit over time.
Why Is Sleep Important?
Sleep is important for you to be at your best. Teens need sleep to:
- pay attention and learn in school
- improve athletic performance
- grow and develop normally
- be healthy
Lost sleep can lead to poor grades, relationship problems, and drowsy driving. Falling asleep while driving can cause serious car accidents.
People with ongoing sleep deficits can have:
- health problems, like heart disease and obesity
- trouble fighting infections
- emotional problems, like depression
Am I Getting Enough Sleep?
Even if you think you’re getting enough sleep, you might not be. You may need more sleep if you:
- have a hard time waking up in the morning
- have trouble concentrating
- are falling asleep during classes
- feel irritable, moody, sad, or depressed
How Can I Get More Sleep?
Here are some things that may help you sleep better:
- Set regular bed and wake-up times. Try to stick to your sleep schedule, within an hour or two, even on weekends.
- Exercise regularly. Regular exercise can help you sleep better. Try not to exercise right before bed, though, as it can make it harder to fall asleep.
- Avoid caffeine. Don’t drink beverages with caffeine, such as soda, tea, or coffee, after dinner. Nicotine (from smoking or vaping) and alcohol in the evening can make a person restless and interrupt sleep.
- Unwind by keeping the lights low. Light signals the brain that it’s time to wake up. Staying away from bright lights (including device screens), listening to soothing music, or meditating before bed can help your body relax.
- Turn off electronics. Don’t use your phone (including texting), tablets, computer, or TV at least 1 hour before you go to bed.
- Don’t nap too much. Naps of more than 30 minutes during the day or naps too close to bedtime may keep you from falling asleep later.
- Create the right sleeping environment. People sleep best in a dark room that is slightly cool. Use a nature sounds or white-noise machine (or app) if you need to block out noise.