5 Signs Your Teen Isn’t Getting Enough Sleep—And What You Can Do About It

Teenagers are known for staying up late and sleeping in—but when does it become a problem?

Sleep isn’t just a luxury for teens; it’s a biological necessity. According to the American Academy of Sleep Medicine, teens between ages 13 and 18 need 8 to 10 hours of sleep per night to function at their best. But studies show that most teens are falling short—often by several hours.

Whether it’s school stress, screen time, social media, or packed schedules, today’s adolescents are struggling to get the rest they need. And it’s taking a toll on their health, mood, and academic performance.

Here are 5 signs your teen isn’t getting enough sleep—and what you can do to help them rest and recharge.

1. They’re Moody, Irritable, or Emotionally Reactive

If your teen seems more irritable than usual or overreacts to small frustrations, lack of sleep might be to blame. Sleep deprivation affects the brain’s ability to regulate emotions, making teens more prone to mood swings, anxiety, and even depression.

👉 What to do: Create a calming bedtime routine and encourage screen-free wind-down time at least 30 minutes before bed. Model emotional check-ins and coping strategies to help your teen manage stress without staying up all night. A calming bedtime routine may include a warm bath or shower, reading, or journaling. Avoid using screens close to bedtime as this can make it hard to fall asleep or stay asleep!

 2. They Struggle to Wake Up in the Morning

Is your teen hitting snooze a dozen times or sleeping through alarms altogether? Teens have a natural shift in their circadian rhythm that makes them want to fall asleep later and wake up later—but school start times don’t always accommodate that.

👉 What to do: Encourage consistent sleep and wake times—even on weekends—to help regulate their internal clock. If possible, advocate for later school start times in your community, or adjust other morning routines to allow for a bit more sleep.

📉 3. Their School Performance Is Slipping

Lack of sleep impacts memory, attention, and decision-making. If your teen’s grades are dropping or they’re having trouble focusing in class, poor sleep could be a major factor.

👉 What to do: Talk with your teen about how sleep affects learning and memory. Help them balance their academic and extracurricular commitments, and consider cutting back on evening activities if they’re routinely staying up late.

 4. They Rely on Caffeine to Get Through the Day

If your teen needs coffee, energy drinks, or soda just to function, that’s a red flag. Caffeine can temporarily mask fatigue, but it disrupts sleep cycles and creates a vicious cycle of exhaustion.

👉 What to do: Limit caffeine after 2 p.m. and offer alternatives like water, herbal tea, or energizing snacks (like fruit, nuts, or yogurt). Help them find healthy ways to boost energy—like short walks, breaks from screens, or light stretching.

 5. They Sleep In (Way Too Much) on Weekends

Catching up on sleep on weekends might seem harmless, but it can throw off your teen’s body clock and make Monday mornings even harder. Oversleeping can also signal chronic sleep debt.

👉 What to do: Try to keep weekend wake times within 1–2 hours of the weekday schedule. Prioritize earlier bedtimes and reinforce the idea that sleep is something to protect every night—not just on weekends.

What Healthy Sleep Looks Like for Teens

• 8–10 hours of sleep per night

• A regular sleep/wake schedule (even on weekends)

• A calming, screen-free bedtime routine

• Minimal caffeine and stimulating activities late at night

• A dark, quiet, cool sleeping environment

Why It Matters

Sleep affects everything from your teen’s mood and mental health to their immune function, learning ability, and even risk of chronic disease. Helping your teen prioritize sleep now can lead to better habits—and better health—for years to come.

Final Takeaway for Parents

It’s easy to overlook sleep when life gets busy, but the consequences of chronic sleep deprivation in teens are serious. The good news? Small changes to your family’s routine can make a big difference.

By recognizing the signs, talking openly, and modeling healthy habits, you can help your teen get the rest they need to thrive. For more strategies to help your family thrive, follow @namiohealth on social media.