Teens often struggle to get the sleep they need but it’s not a motivation problem. During puberty, the body’s internal clock shifts adolescent sleep patterns to later sleep and wake times, making it harder for teens to fall asleep when they need to. And earlier school start times combined with summer schedules can make this transition tough for teens and parents.
Plus, when school starts, homework, sports, jobs, friends, family responsibilities and screens can make it harder for teens to get the sleep they need.
“After a summer of later bedtimes and sleeping in, teens can feel as if they are sleepwalking for the first few weeks of school,” said Kojasteh Ghaziaskar, MD, a pediatrician with Banner Health. She explained more about how sleep debt can affect teens and how parents can help.
What is sleep debt?
Sleep debt is the gap between how much sleep the body needs and how much it gets. Not sleeping enough on school nights can mean teens’ sleep debt builds up over the week.
Sleeping in on weekends may help a little but it does not erase the sleep debt. And sleeping in can make it harder for teens to get to sleep on schedule on Sunday nights.
How lack of sleep affects teens
Teens who do not get the recommended eight to 10 hours of sleep are at higher risk for health concerns. Sleep debt can affect:
- Mood and irritability
- Anxiety and depression symptoms
- Trouble regulating emotions
- Focus, memory and school performance
- Motivation and decision-making
- Sports performance and injury risk
- Immune function and recovery
- Appetite and energy
- Driving safety
“Even losing one to two hours of sleep per night can add up quickly,” Dr. Ghaziaskar said.
Signs your teen may not be getting enough sleep
If you are parenting a tired teenager, watch out for these common signs of back-to-school fatigue:
- Trouble waking up most school mornings
- Sleeping through alarms
- Falling asleep after school or during class
- Needing to sleep in late on the weekends
- Trouble concentrating
- Irritability or emotional outbursts
- Missed assignments or a drop in grades
- Less interest in activities
- More headaches or stomachaches
- Using more caffeine
- Drowsiness while driving
How parents can help reset a teen sleep schedule before school starts
“Parents can make a big difference by modeling healthy sleep habits, encouraging consistent routines and recognizing that adequate sleep is an essential part of their teen’s success,” Dr. Ghaziaskar said. “Healthy sleep is just as important as good nutrition and regular exercise for a teen’s physical and mental wellbeing.”
As the summer winds down, you and your teen can take steps to adjust the back-to-school sleep schedule:
- Gradually start shifting bedtime and wake time earlier one to two weeks before school starts, about 30 minutes earlier every few days.
- Keep wake times consistent, including weekends as much as possible.
- Get morning light soon after waking.
- Dim lights and reduce stimulating activities at night.
- Avoid long naps.
- Set a predictable wind-down routine.
- Make the bedroom cool, dark and quiet.
Screens, caffeine and late-night habits
Teens who are on screens at night scrolling, gaming, texting or finishing their homework can find it hard to fall asleep. It’s not just the blue light. That matters but emotional stimulation and scrolling to see one more thing can keep teens from falling asleep even after they put the devices down.
Caffeine can also keep teens awake since it can linger for hours. Watch energy drinks, coffee drinks, pre-workout drinks, soda and some teas.
It can help to set a family policy around late caffeine use and screen time. Encourage everyone to place their devices in a central charging station about two hours before bedtime, signaling that it’s time to wind down.
Sleep, sports and driving safety
Teens may not realize how tired they are and poor sleep can affect their reaction time, coordination, judgment and recovery.
- Athletes may notice lower energy or more mistakes.
- Teen drivers may nod off, drift between lanes or struggle to stay alert.
As a parent, you may want to set rules around your teen’s driving when sleep deprived. “Sleep deprivation can impair reaction time and judgement similar to alcohol, which is extremely dangerous for everyone but especially inexperienced teen drivers,” Dr. Ghaziaskar said.
When tiredness may be something more
Your teen’s tiredness could be due to something other than sleep debt and schedule changes. Talk with a provider if better sleep habits aren’t helping.
Other causes include:
- Depression
- Stress and anxiety
- Anemia
- Thyroid problems
- Sleep apnea
- Medication side effects
- Chronic illness
- Substance use
Watch for these warning signs that something else could be behind your teen’s fatigue:
- Snoring or gasping
- Morning headaches
- Major mood changes
- Panic attacks
- Withdrawal
- Refusing to go to school
- Fatigue that affects school, sports or daily functioning
- Weight changes
- Loss of interest in activities
If your teen talks about self-harm, suicide or not wanting to live, call or text 988, call 911 or seek emergency care.
Bottom line
Many teens are tired when school starts because their body clocks naturally run later, while school schedules start early in the morning. Over time, missed sleep can build into sleep debt that affects mood, focus, sports, driving safety and mental health.
Parents can help by gradually shifting routines, limiting late-night stimulation, encouraging morning light and seeking support when fatigue, sleep problems or mood changes do not improve.
If your teen is exhausted, struggling with school, having mood changes or showing signs of a sleep problem, reach out to a Banner Health provider who can help identify what is going on and recommend your next steps.
FAQs about teens and sleep
How much sleep do teenagers need?
Most teens ages 13 to 18 need eight to 10 hours of sleep every 24 hours.
Why do teens stay up so late?
During puberty, the body’s internal clock shifts later. Homework, screens, activities and stress can push bedtime even later.
Can teens catch up on sleep during the weekend?
Some extra sleep may help but sleeping very late on weekends can make it harder to fall asleep on Sunday nights.
When should parents worry about teen fatigue?
Get help if tiredness is persistent, affects school or activities or comes with mood changes, snoring, withdrawal, drowsy driving or signs of depression.
How can parents help without fighting every night?
Focus on routines, gradual schedule shifts, morning light, limits on late-night screens and problem-solving with your teen instead of arguing.
