The information listed below is taken from the sources that are linked under the information.

Teens between the ages of 12 and 15 should aim to get 8-10 hours of sleep per night. Youth who aren’t getting enough sleep can be affected in the following ways:

1. Readiness to learn. Sleep can affect the brain’s ability to retain information, memorize, focus, and learn. Sleep also facilitates expansive thinking that can spur creativity.
2. Emotional health. Sleep can affect mood, causing irritability and exaggerated emotional reactions. Over time, the consequences can be greater for teens, who are adapting to more independence, responsibility, and new social relationships.
3. Mental health. Sleep-deprived teens are more likely to report feelings of anxiety, depression, and suicidal thoughts.
4. Physical health. Sleep contributes to the effective function of virtually every system of the body: the immune system, hormone regulation, and muscle and tissue recovery. Getting enough sleep can lower the risk of illness, heart disease, diabetes, and high blood pressure.
5. Decision-making. Teens who don’t get enough sleep are more likely to engage in high-risk behaviors like drunk driving, texting while driving, not wearing a helmet, or failing to use a seatbelt. Drug and alcohol use, smoking, and risky sexual behavior are also more common in teens who get too little sleep. Insufficient sleep in teens can also make them prone to accidental injury or even death.

For more information about teen sleep, explore the links below:

About Sleep – CDC

Teens and Sleep – Sleep Foundation

A Good Night’s Sleep – Seattle Childrens Hospital

Sleep – University of Washington

The information listed below is taken from the sources that are linked under the information.

With homework, extracurricular activities, changing bodies, and early wake up times, it can be difficult for teens to get enough sleep. Below are some tips for encouraging healthy sleep patterns:

Establish a routine.

Plan backwards to decide when your child needs to go to sleep to ensure they get about 9 hours. Stick to the routine, even on the weekends. Going to bed and waking up at the same time every day helps the body “prepare” to fall asleep and wake up when it needs to. This also means avoiding naps during the day. Your family can try a sleep tracker to check if sleep routines are staying consistent.

Find some rituals.

Have your child choose some calming things to repeat before bed every night, to remind the body that it’s time for bed. Some ideas for a sleep routine include:

• Washing up
• Brushing teeth
• Saying goodnight
• Journaling
• Reading
• Stretching
• Deep breathing

Teach the 30-30 rule.

If it takes your child a long time to fall asleep (30 minutes or more) it is unhelpful for them to continue to try to sleep. Instead, after 30 minutes, they should get out of bed and do a relaxing or boring activity for about 20-30 minutes or until they feel sleepy. They can repeat this as needed until they fall asleep.

Create the conditions.

When possible, adjust the environment to be suitable for sleep. People sleep better when it is dark, cool, and quiet. Consider using an eye mask, ear plugs, or “white noise” if the environment cannot be adjusted. Avoid bright light or exercise right before sleep, and keep electronic devices out of the bedroom.

Discourage caffeine (especially before bed) and other substance use.

It might seem like caffeine can help teens stay awake, but actually it is associated with later bedtimes and altered brain activity during sleep. Other substance use can also lead to worse sleep quality and more waking up at night. For tips on talking to teens about substance use, see the SPS Prevention and Intervention page.

Encourage healthy eating habits and exercise. Eating healthy foods, getting exercise, and opting outside during the day can help the body get into a good sleep rhythm. For tips on developing healthy habits, visit the Eating Habits and Body Image Resources page.

For more family planning resources, explore the links below:

About Sleep – CDC

Teens and Sleep – Sleep Foundation

Wearable Sleep Trackers – Sleep Foundation

A Good Night’s Sleep – Seattle Childrens Hospital

Sleep – University of Washington

The information listed below is taken from the sources that are linked under the information.

Texting, gaming, social media, and scrolling the internet are terrible for sleep. These activities keep teens alert, and the blue light from screens tricks the brain into thinking it’s daytime. Additionally, teens have a particularly hard time ignoring the lure of friends and notifications after bedtime. Monitoring nighttime device use is an extra-effective way to improve sleep. Keeping devices out of the bedroom altogether is an especially great idea.

For more tips about monitoring and limiting screentime and social media, see our Social Media and Screentime Resources page.