Teens naturally fall asleep and wake later than adults, so some sleeping in is normal. But a teen who sleeps all day, every day, needs a doctor’s visit to rule out medical causes, and a licensed professional should assess any low mood. Alongside that, a steady wake time, morning light and screens out of the bedroom often help.
Why teen sleep shifts later
During adolescence, the body clock tends to shift later, so many teens do not feel sleepy until late at night. Early school start times then cut their sleep short, and they catch up on weekends. The American Academy of Sleep Medicine recommends 8 to 10 hours a night for teens, and many get less.
This means some weekend sleeping in is expected. Sleeping until early afternoon every day, or sleeping during the day and still feeling exhausted, is different.
Rule out medical causes first
Make an appointment with your teen’s doctor if they sleep much more than usual, feel tired after a full night or nap often. A doctor can check for causes such as:
- Infections and illnesses that cause fatigue.
- Anemia, thyroid problems or other conditions that affect energy.
- Sleep disorders such as sleep apnea.
- Side effects of medication.
- Alcohol or drug use.
We are not medical professionals, and this list is general education. Your teen’s doctor is the right person to evaluate what is going on.
Low mood and sleep
Sleeping much more than usual can be a sign of depression, especially alongside sadness, irritability, loss of interest, pulling away from friends or falling grades. If you see these, a licensed professional should assess your teen. Their doctor or school counselor can refer you. In a crisis, call or text 988.
Build a routine that helps
- Set a steady wake time. Roughly the same time every day, with weekends within about an hour of school days. This often helps more than forcing an early bedtime.
- Get morning light. Open the blinds, eat breakfast near a window or take a short walk. Light helps reset the body clock.
- Keep naps short and early. A brief nap after school is fine; a long late-afternoon nap makes bedtime harder.
- Wind down. A consistent evening routine with dim lights signals that sleep is coming.
- Watch caffeine. Energy drinks and coffee in the afternoon can keep teens up late.
For school-specific tips, see teen sleep and school and back to school routines.
Screens and the bedroom
Phones, games and video at night keep the brain engaged and push bedtime later. A simple, agreed rule works better than a battle: devices charge outside the bedroom at a set time. Set it together, explain why and follow it yourself if you can. See teen screen time and school and teen gaming balance.
How to talk about it without a fight
Mornings are the worst time to discuss sleep. Raise it at a calm moment later in the day, and start with curiosity: “You seem really wiped out lately. How are you sleeping?” Ask what time they actually fall asleep and what keeps them up. Then agree on one change to try for two weeks, such as a fixed wake time, and check in on how it went. A plan they helped shape is far more likely to stick than one handed to them.
Where a mentor helps
Once medical causes are ruled out and any mood concerns are being handled by a professional, a mentor can help with the routine side: setting a wake time, planning the day and following through between sessions by text and phone. Mentors are not doctors or therapists. In high school mentoring a parent is always involved. See mentoring for high school students and time management for teens.
Related
- When your teen seems isolated
- How to motivate a teenager in school
- How to build a daily routine
- Teen procrastination
- School Refusal: When Your Teen Will Not Go to School
- Chronic Absenteeism: What Parents of Teens Should Know
Common questions
Is it normal for a teenager to sleep until noon?
On weekends, occasionally, yes, since teen body clocks run later. Sleeping until afternoon every day, or still feeling tired after long sleep, is worth discussing with a doctor.
Should I wake my teen up on weekends?
A wake time within an hour or so of the school-day time keeps the body clock steady. Agree on it in advance rather than enforcing it by surprise.
Can screens really affect my teen’s sleep?
Yes. Late-night use keeps teens alert and pushes bedtime later. Charging devices outside the bedroom is a simple fix.
When should I worry about my teen sleeping too much?
If it lasts more than a couple of weeks, comes with low mood or withdrawal, or affects school, see their doctor and, for mood concerns, a licensed professional.
Get started
Want help building a steady routine with 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.