Teen sleep debt

See how a teenager's week of sleep really adds up.

Your details

Sleep on a school night

8 h 10 min

within or above the 8 to 10 hours suggested for 13 to 18 year olds

Weekend nights9 h 10 min
Average across the week8 h 27 min
Shortfall over 5 school nightsnone
Shift in sleep timing at weekends2 h 30 min
Time to fall asleep allowed20 min

Teenagers' body clocks naturally run later, so late nights are partly biology, not laziness. A shift of 2 hours or more between school nights and weekends is a bit like weekly jet lag; keeping weekend wake ups within an hour or two of school days usually helps Monday mornings. This looks like a sensible amount for this age.

If a teenager is struggling to sleep for weeks, is very sleepy in lessons, or low mood is part of the picture, a GP or school nurse can help. Childline is free on 0800 1111.

The working

Lights out 22:30, up at 07:00; weekends 00:30 to 10:00

Allowing 20 minutes to drop off, school nights give 8 h 10 min, inside the 8 to 10 hours suggested for 13 to 18 year olds, and weekends 9 h 10 min, an average of 8 h 27 min. The middle of their sleep shifts 2 h 30 min later at weekends, which is a bit like weekly jet lag.

Why teens sleep late

Biology, not laziness

During puberty the release of melatonin, the hormone that makes us sleepy, shifts later in the evening. Early school starts then cut sleep short, and long weekend lie ins push the body clock later still, which makes Monday harder.

What helps

Gentle changes

Keep weekend wake ups within an hour or two of school days
Daylight in the morning: walk to school if possible
Phones charging outside the bedroom
Caffeine and energy drinks out of the picture, especially after lunch

Read with care

What this cannot tell you

Diagnose a sleep problemInsomnia, sleep apnoea and delayed sleep phase need a health professional.
Know actual sleepLights out is not asleep; this assumes the minutes you enter.
Make teenagers go to bedChange works best when they choose it.

Questions

Common questions

How much sleep does a teenager need?

8 to 10 hours a night is the range used for 13 to 18 year olds.

Can teenagers catch up on sleep at the weekend?

A bit, but long lie ins shift the body clock later and make Monday mornings harder. A short lie in plus an earlier school night bedtime usually works better.

Why can my teenager not fall asleep before midnight?

Their melatonin release shifts later in puberty. Morning daylight, regular wake times and no screens in bed can help pull it earlier.

When should I worry about my teenager's sleep?

If they are struggling to sleep for weeks, very sleepy in lessons, or their mood is low, talk to your GP or school nurse.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Help for children and teens

Your health visitor, school nurse or GP can help with sleep, eating or activity worries. For urgent advice call NHS 111, and call 999 in an emergency.