The Average Bedtime for Teenagers

Few teenagers get the recommended nine hours of sleep a night as recommended by the National Sleep Foundation. Late night texting, homework and television can result in sleep deprivation. Teens often have irregular sleep patterns, sleeping in on the weekends and waking early on school days. Failing to follow a bedtime routine can affect their biological clocks and cause poor quality sleep. Emphasize to your teenager the importance of adequate rest for better health and well-being.

  1. How Much Is Enough

    • To prevent the effects of sleep deprivation, such as risk-taking behavior, irritability and slower physical reflexes, it's crucial for teens to get enough sleep. According to Nationwide Children̵7;s Hospital, teenagers get an average of 7 to 7 ¼ hours of sleep per night. Ideally, teenagers should get between 8 ½ and 9 ½ hours of sleep per night. To achieve the recommended hours of sleep, teens should go to bed between 8:00 PM and 9:00 PM to receive a good night̵7;s rest.

    Importance of Sleep

    • Sports, after-school activities and other commitments can make it challenging for teens to get proper sleep. Shifts in sleep schedules are also common during puberty, as their body clocks move one to two hours ahead, causing them to become sleepier one to two hours later and making it more difficult to go to sleep earlier. Over time, sleep deprivation can build, thus leading to short-term memory problems, decreased attentiveness, poor academic and sporting performance, and moodiness. Sleep is crucial for your teen̵7;s well-being. It can help manage stress and impacts their ability to be a good student.

    Following a Routine

    • Teenagers can greatly benefit from an established bedtime routine. It may take time, but a consistent sleep schedule allows the body to get in sync, making it easier to fall asleep and wake up at the same time each day. Bedtime routines should begin with a winding-down period, such as taking a warm bath or reading a book. Performing these actions each night signals the body that it̵7;s almost time for bed. Turn off any distractions that could interfere with sleep, such as radios, computers and televisions. If needed, tell your teen to cut down on activities that could be conflicting with their sleep schedule.

    Solutions for Better Sleep

    • Encourage your teen to make sleep a priority. Avoid allowing your teen to sleep in on the weekends, as this can make it difficult to get back on schedule when the week starts again. Naps of 15 to 20 minutes can sometimes be beneficial if taken early enough in the day as not to interfere with the regular sleep cycle. Many teens find it helpful to make their room more sleep conducive. For a comfortable night̵7;s rest, your teen̵7;s room should be cool and dark. Use blackout curtains if necessary. If your teen continues to have difficulties falling sleep, consult your child̵7;s physician about the best course of action.

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