Parenting · Teen (13–17 years)
Teen (13–17 years) sleep schedule
Total sleep
8-10 h
Naps per day
0-1
Wake window
840-1080 min
Bedtime
10:00 PM–12:00 AM (biological phase delay)
Example daily schedule
| — | Biological circadian rhythm shifts ~2h later at puberty. |
| — | Most teens are physiologically wired for 11pm-8am, not 10pm-6am. |
Tips
- Don't fight the phase delay — early school start times are the problem, not your teenager.
- Weekend recovery sleep is real but partial; aim for ≤ 1h shift weekday→weekend.
- Caffeine after 2 PM and phone in bed are the two biggest controllable variables.