The Importance of Sleep for Teenagers

Teenagers need about eight to ten hours of sleep each night to stay healthy and perform well in school. However, many teens do not get enough sleep on school nights. During adolescence, the body’s internal clock naturally shifts later, which means most teenagers do not feel sleepy until around 11 p.m., even if they try to go to bed earlier. At the same time, many high schools start before 8:30 a.m., forcing students to wake up as early as 6 a.m. to get ready, catch the bus, or attend early activities. This difference between when teens can fall asleep and when they must wake up leads to chronic sleep deprivation and a growing sleep debt throughout the week. Homework, sports, clubs, jobs, and late-night screen time often push bedtimes even later, while weekend “catch-up” sleep can create “social jetlag,” making Mondays especially difficult.

Lack of sleep affects teenagers’ mental health, academic performance, and physical health. Teens who do not get enough sleep are more likely to feel stressed, anxious, sad, and irritable. Because they are tired, they may struggle to control their emotions and overreact to small problems. Sleep is also essential for memory and focus, so students who are sleep-deprived often have difficulty paying attention in class, remembering information they study, and solving problems. As a result, they may earn lower grades or test scores. Physically, not getting enough sleep can affect hormones that control hunger, increasing the risk of overeating and obesity. It can also weaken the immune system, making teens more likely to get sick.

Over time, long-term sleep loss may increase the risk of serious health conditions such as high blood pressure and type 2 diabetes. In addition, sleep deprivation can make driving dangerous because tired teens react more slowly and may even fall asleep at the wheel.

Because many causes of teen sleep deprivation are connected to school schedules, experts recommend that middle and high schools start at 8:30 a.m. or later. Schools that have adopted later start times often see students getting more sleep, missing fewer days of school, and arriving on time more frequently. Some schools even report improvements in grades and test scores. Teenagers can also improve their sleep habits at home by maintaining a consistent sleep schedule, even on weekends. Avoiding caffeine and energy drinks later in the day and limiting screen time before bed can also help. Creating a dark, quiet, and cool bedroom environment and following calming bedtime routines such as reading, stretching, or journaling can help the body relax and prepare for sleep. When students, parents, and schools work together to understand the importance of sleep, they can create schedules and habits that help teenagers stay healthier, safer, and more successful in school and in life.

Written by Ah'Mahni Nelson and researched by Laylah W

2026 The HEAL Project