Teenagers require more sleep than adults, but evidence suggests that teenagers commonly experience sleep deprivation. Delayed sleep patterns among adolescents are biologically determined — the natural tendency for teenagers is to stay up late at night and wake up later in the morning.
The amount of sleep a teenager gets affects how they think, feel and act. Getting the right amount of sleep can improve mood, creativity, memory, critical thinking, decision-making, risk-taking behaviours and more.
Sleep poll: key findings
Many of the nation’s adolescents fall asleep in class, arrive late to school, feel down and drive drowsy because of a lack of sleep.
The national survey on the sleep patterns of adolescents (ages 11–17) finds that only 20% of adolescents get the recommended nine hours of sleep on school nights, and nearly one-half (45%) sleep less than eight hours on school nights. The poll indicates that the consequences of insufficient sleep affect nearly every aspect of teenage life.
This is further emphasised by the 2024 survey conducted by YouGov, which revealed that 30% of parents attributed their teen’s mental health challenges to irregular sleep patterns or lack of sleep, reinforcing the critical connection between sleep and emotional well-being.
Sleep tips for your teen
Discuss the issue
Parents play a key role in helping their adolescents develop and maintain healthy sleep habits. It is important for parents and adolescents to talk about sleep and learn more about good sleep habits in order to manage busy school and work schedules. There are ways to make it easier for an adolescent to get a better night’s sleep.
Encourage a regular sleep schedule
Establishing a regular bedtime and wake time schedule — and maintaining it during weekends and school (or work) vacations — can be very beneficial. Teens should not stray from their schedules too frequently, and never for two or more consecutive nights.
Most adolescents need between 9 and 10 hours of sleep each night. Your teen should first determine what time he or she needs to get up in the morning, and then calculate the right time to go to bed.
Be mindful of stimulants
It is best to stay away from caffeinated drinks in the afternoon and evening. Coffee, colas and most energy drinks are stimulants, as well as nicotine. They inhibit our natural sleep cycles and will prevent your teen from sleeping soundly.
Relax before going to bed
In the hour before bedtime, teens should engage in relaxing activities instead of those that keep their minds racing, like heavy studying or computer games. Additionally, they ought to avoid falling asleep with the television on, as flickering light and stimulating content can disturb restful sleep.
Try to avoid ‘all-nighters’
Staying up late can cause chaos to sleep patterns and the ability to be alert the next day. Teens should aim to get a good night’s sleep before an exam; all-nighters or late-night study sessions disrupt deep sleep and may inhibit memory retention and critical thinking skills.
