November 10, 2024
10 min read
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August 12, 2025
8 mins read
Sleep is like brain fuel for teenagers. Without enough of it, everything, from learning to mood to memory, suffers. Yet many teens don’t get the rest they need, and the results show up in school performance, behavior, and overall well-being.
Here’s what every parent should know, and how you can support better sleep habits at home.
According to pediatric sleep experts, teens aged 13–18 need 8 to 10 hours of sleep each night for optimal brain function and health.
But most teens fall short, and chronic sleep deprivation can lead to:
Many teens try to make up for sleep loss by staying up late on weeknights and sleeping in on weekends. But this throws off the body’s internal clock, a phenomenon known as “social jet lag.”
During sleep, the brain:
Going without enough sleep impairs judgment and slows thinking. In fact, being awake for 17 hours straight can reduce cognitive performance to the level of someone with a blood alcohol content of 0.05%, nearly the legal limit for driving.
Watch for:
Helping your teen improve their sleep starts with creating structure and protecting bedtime habits. Here’s how:
Encourage your teen to go to bed and wake up at roughly the same time every day, even on weekends, to regulate their internal clock.
Have your teen turn off screens 30–60 minutes before sleep. Blue light from phones and tablets delays melatonin, the hormone that signals it’s time to rest.
Calm activities like reading, journaling, or quiet music can help the brain slow down after a busy day.
A cool, dark, and quiet bedroom is best for deep, restful sleep. Consider blackout curtains, white noise, or setting limits on late-night activity.
A well-rested teen learns better, remembers more, and feels more balanced emotionally. As a parent, your support can help your teen treat sleep not as an afterthought, but as a foundation for success, in school and in life.