Teens and Young Adults (13-25 years)

  • Teenagers should aim for 8-10 hours of sleep per night, although some teens need more.
  • Young adults (18-25 years) should aim for 7-9 hours of sleep per night.
  • Follow the same sleep schedule on weekdays and weekends to help keep the internal body clock (circadian rhythm) “on time”.
    • You/your teenager should avoid time in bed when not sleeping—this can make it hard to sleep at night.
    • You/your teenager should avoid caffeine (coffee, tea, iced or green teas, sodas such as Coca-Cola, Pepsi, Dr. Pepper, Mountain Dew, Sunkist, some root beers)
  • The National Sleep Foundation has other healthy sleep tips for teens and young adults.
  • Take a break from social media and screens, especially before bed or while in bed.
  • Keep a daily schedule to help organize your/your teenager’s time.
  • Try mindfulness meditation or an App like “calm” to reduce stress at bedtime.