SUMMARY:
- Teenagers need 8-11 hours of sleep depending on their age, with younger teens requiring more sleep.
- Sleep deprivation in teens can lead to cognitive difficulties, poor decision-making, mood issues, and reduced performance in school and sports.
- Many New Zealand teenagers are not meeting their sleep needs, with older teens (16-17) particularly struggling to get enough rest.
- To improve sleep, encourage consistent bedtime routines, a conducive sleep environment, plus it is best to limit caffeine and screen time.
Recommended sleep duration for teens
Teenagers aged 14–18 years need 8–10 hours of sleep, while 6–13 year olds need between 9-11 hours. However, there are a number of variables to consider, so read on to learn more about how much sleep teenagers really need. Sleep deprivation can become an issue, affecting your teenager’s overall well-being, mental health and academic or sporting performance. Of course, every teenager is different, and the right amount of sleep will vary depending on the individual. Their age, rate of physical activity, recent illnesses or sleep patterns will naturally contribute to how much sleep your teen needs.
AGE | RECOMMENDED |
|---|---|
12-13 years | 9-11 hours |
14-18 years | 8-10 hours |
What if my teenager sleeps more than the average?
You may have noticed that teenagers go to bed progressively later at night, and may be more likely to sleep in or nap on the weekends. This is not necessarily a symptom of typical teenage behaviour, but a marker of adolescent biology. With puberty comes a change in natural rhythms and sleep cycles; teenagers typically do not start to feel tired until late at night, and their bodies take longer to produce melatonin and fall asleep.
Left to their own devices, many teenagers would naturally go to bed around 11 or 12 at night and wake up around 9 or 10 in the morning. School start times and work schedules are therefore somewhat prohibitive, requiring teenagers to wake up far earlier in the morning than ideal.
So, it is not necessarily a bad thing if your teenager sleeps more than an adult might. However, it is important to know when sleep is disrupted by other factors. Teenagers may also stay up later or sleep longer because of schoolwork or jobs, mental health concerns (like anxiety or depression), dependency on caffeinated beverages, or technology use (such as gaming or scrolling on their phone).
Helping my teenager get the right amount of sleep
Many teenagers resort to the use of caffeine and energy drinks, either to stay awake longer at night or to combat sleep deprivation during the day. Rather than trying to supplement sleep, it is important that teenagers are encouraged to get their recommended 8-11 hours. There are numerous ways you can support your teenager’s sleep:
- Establish an ideal timeframe for going to bed, and stick to it whenever possible
- Ensure your teen has an ideal sleep environment that is conducive to rest
- Encourage a restful or relaxing routine before going to sleep, such as a warm bath, reading or sipping on relaxing tea
- Encourage naps and sleep-ins where appropriate
- Limit caffeine intake, especially in the hours leading up to bedtime
- Limit technology 1–2 hours before sleep
SLEEP TIPS FOR TEENS
Keep consistency in mind – establish a regular bedtime and wake time and maintain it during weekends and school holidays; avoid napping late in the day as it might interfere with night time sleep.
8 to 11 hours of sleep – most adolescents need between 8 and 11 hours of sleep, your teen should work out what time he or she needs to get up in the morning, then calculate what time they need to go to bed to achieve the needed sleep.
Bright lights in the morning – this helps send signals to the brain that it’s time to get up, and try to have dim lights in the evening, to help prepare for sleep.
Be mindful of stimulants – after lunch it is best to stay away from caffeinated drinks – coffee, cola and energy drinks.
Relax before going to bed – the hour before bed, teens should engage in relaxing activities such as reading or taking a warm shower.
Say no to all-nighters – staying up late can cause chaos to sleep patterns and the ability to be alert the next day and beyond, all-nighters or late-night study sessions before an exam might seem like a good way to cram, but they are also likely to drain brainpower.
WARNING SIGNS
- Do you have to wake your teen for school? And, is it difficult to do so?
- Has a teacher mentioned your teen is sleepy or tired during the day?
- Do you find your teen falling asleep doing homework?
- Is your teen sleeping two hours later or more on weekends?
- Does he / she rely on a caffeinated drink in the morning to wake up? And / or drink two or more caffeinated drinks a day?
- Does he / she routinely nap for more than 45 minutes?
TALK ABOUT SLEEP
Parents can play a big role in helping adolescents develop and maintain healthy sleep habits. It is important to talk about sleep – including the natural sleep phase delay that can keep them awake late in to the evening – and learn more about good sleep habits in order to manage teens’ busy schedules.
FAQs
For their age group, a 14 year old should go to bed early enough to get 8-10 hours of sleep. Start with their wake up time and work backwards. For example, if they have to be up by 7am, then they ought to be in bed by around 9-11pm.
A 15 year old needs 8-10 hours of sleep, as recommended by sleep studies and government health departments. Any less than the recommended amount can result in sleep deprivation and a wide range of impacts on daily life.
Depending on their age, teenagers should be getting between 8-11 hours of sleep. Any less than the recommended amount can result in sleep deprivation. While every person is different, 5 hours is generally an insufficient amount of rest for teenagers as they are continuing to develop and grow.
Yes, many teenagers will feel that they need 10 hours of sleep. Children aged 12-13 years require an average of 9-11 hours, while 14-17 year olds ought to be getting 8-10 hours of sleep per night.
8 hours of sleep is the minimum recommendation for a 17 year old. It is agreed by sleep studies and health departments that older adolescents should get 8-10 hours of sleep per night in order to function well in their daily lives.
Try our Sealy Bed Selector to help find the best bed for your teen.
