Teenagers’ body clocks naturally shift later, so many are not sleepy until late at night but still have to wake early for school. Parents can help by protecting a steady wake time, building a short wind-down routine, keeping phones out of the bedroom at night and reducing late homework sessions. If sleep problems persist, talk with your teen’s doctor.
How much sleep teens need
The American Academy of Sleep Medicine recommends that teens sleep 8 to 10 hours each night. Many high school students get considerably less on school nights and try to catch up on weekends, which can make Monday mornings harder.
Signs sleep is affecting school
- Hard to wake in the morning, or late to first period
- Falling asleep in class or during homework
- Irritability, especially in the late afternoon
- Long weekend sleep-ins that run into the afternoon
- Caffeine or energy drinks to get through the day
Seven things parents can actually do
- Anchor the wake time. Keep weekday and weekend wake times within about two hours of each other. A steady wake time helps more than forcing an early bedtime.
- Charge phones outside the bedroom. Set a family charging spot in the kitchen or hallway. It works best when parents do it too.
- Set a homework cutoff. Agree on a time when schoolwork stops. If work regularly runs past it, that is a planning or workload issue to solve, not something to push through.
- Build a 20-minute wind-down. Shower, dim lights, a book or quiet music. The same steps in the same order each night.
- Watch afternoon caffeine. Coffee, soda and energy drinks after school can make it harder to fall asleep.
- Get morning light. Opening blinds, eating breakfast near a window or walking part of the way to school can help the body clock.
- Look at the schedule. Late practices, jobs and activities add up. Sometimes one commitment needs to go.
How to talk about it without a fight
Teens tend to hear sleep rules as control. Lead with what they care about instead: feeling less tired in first period, doing better at practice, being less irritable. Ask what they think is cutting into sleep, and let them pick one change to try for two weeks. Then review it together. A change they chose is more likely to stick.
If phones are the main issue, our guide to phones, screens and schoolwork has a family plan you can adapt.
When to talk to a doctor
Mentors and parents can help with routines, but some sleep problems need a professional. Talk with your teen’s pediatrician or doctor if your teen:
- Has trouble falling or staying asleep most nights despite a good routine
- Snores loudly or seems to stop breathing during sleep
- Is very sleepy during the day even after enough hours in bed
- Shows changes in mood, appetite or interest along with sleep changes
Sleep and mood are closely linked. If your teen seems persistently down, anxious or hopeless, reach out to a licensed mental health professional. In a crisis, call or text 988.
Where a mentor helps
Much of teen sleep comes down to the day’s structure: when homework starts, how the evening is planned and whether the routine holds. A mentor works with your teen on exactly that, planning the week so work is finished earlier and checking in on the routine between sessions. Mentors are not clinicians and do not treat sleep problems; they work alongside your teen’s doctor if one is involved.
Parents are involved from the free intro call and get regular progress updates. Learn more about mentoring for high school students or our health and fitness focus area.
Related
- Phones, screens and schoolwork
- How to end homework battles
- How to build a daily routine
- For families
- How to Reset Your Phone Habits and Scroll Less
- My Teen Is Sleeping All Day: What Parents Should Know
Common questions
Should I make my teen go to bed earlier?
A forced early bedtime often leads to lying awake. A steady wake time, a wind-down routine and no phone in the bedroom usually work better.
Is it okay for my teen to sleep in on weekends?
Some extra sleep is fine, but keeping the wake time within about two hours of school days makes Monday easier.
Can melatonin help my teen sleep?
Ask your teen’s doctor before using melatonin or any sleep aid. They can advise on whether it fits your teen’s situation.
Get started
Want help building better routines for your teen? Call (888) 305 5422, email contact@blackburnmentoring.com or start with a short assessment. A member of our team reviews every assessment personally and sets up a free intro call.