How much sleep do teenagers need?

Teenagers ages 13 to 18 generally need around 8 to 10 hours of sleep each night. Puberty naturally shifts the body clock later, which can make early bedtimes difficult even when school begins early. Homework, activities, social media and gaming often reduce sleep further. Encourage a consistent wake-up time, morning light exposure and a relaxing wind-down routine. Phones should ideally remain outside the bedroom overnight because notifications and late-night use can interrupt rest. Caffeine should be limited, especially during the afternoon and evening. Signs of inadequate sleep include difficulty waking, irritability, poor concentration, weekend oversleeping and falling asleep in class. Persistent snoring, insomnia or severe daytime sleepiness should be discussed with a healthcare professional.