Sleep plays a vital role in helping students feel well and perform their best at school. While the basic way teenagers’ bodies regulate sleep has stayed the same, research continues to show that everyday influences—especially screen time and media use—can have a strong impact on sleep habits. When students are not getting enough rest, it can affect their ability to focus, manage emotions, and maintain overall well-being. Between natural biological changes and the demands of busy schedules, many adolescents are simply not getting the sleep their growing bodies need. Supporting healthy sleep habits is an important step in helping students stay healthy and ready to learn.

As children enter their teenage years, their sleep patterns naturally begin to shift. Two internal systems guide sleep, and both change during puberty. One is sleep pressure, which can be thought of as a “sleep battery” that drains while we are awake. In younger children, this battery empties fairly quickly, helping them feel tired earlier in the evening. In adolescents, however, sleep pressure builds more slowly, allowing them to stay awake much later, even after a full day of activities. The second system is the circadian clock, our internal 24-hour timer. During adolescence, this clock shifts later, meaning teens do not naturally feel ready for sleep until later at night. Teens are also more sensitive to evening light, which can further delay sleep and keep them feeling alert well into the night.

While biology pushes teens toward later bedtimes, outside factors often reduce sleep even more. Screen use plays a significant role, whether teens are watching shows, communicating with friends, or feeling stimulated by online content. The light emitted from devices can further delay the body’s internal clock. Many adolescents also experience a fear of missing out, which makes it especially challenging to disconnect from devices at night. In the morning, early school start times require teens—who are biologically wired to fall asleep later—to wake up during what is essentially their biological night. Research shows that even small delays in school start times can result in more sleep, better attendance, and improved academic outcomes.

Even if it feels typical, adolescents still need between eight and ten hours of sleep each night. When teens consistently get less than this, attention, reaction time, learning, and emotional balance are often affected. Sleeping in on weekends may offer short-term relief, but it usually does not fully make up for sleep lost during the week. Establishing healthy routines—such as consistent bedtimes, reduced screen use in the evening, and supportive home environment—is far more effective for long-term well-being.

To learn more and discuss practical ways to support healthy sleep habits for our students, please join me for a parent coffee on January 16, 2026. I look forward to connecting with you and continuing this important conversation.

Kristina Mecelicaite
PreK-12 Learning Support Coordinator

 

References

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Berger, A. T., Widome, R., & Troxel, W. M. (2018). School start time and psychological health in adolescents. Current Sleep Medicine Reports, 4(2), 110–117. https://doi.org/10.1007/s40675-018-0115-6

Chawla, J., Lovato, N., Wong, M., Best, J., Chaudry, R., Kevat, A., & Vandeleur, M. (2024). Optimising sleep in adolescents: The challenges. Australian Journal of General Practice, 53(6). https://doi.org/10.31128/AJGP-05-23-6841

Crowley, S. J., & Eastman, C. I. (2017). Human adolescent phase response curves to bright white light. Journal of Biological Rhythms, 32(4), 334–344.   https://doi.org/10.1177/0748730417713423

Jenni, O. G., Achermann, P., & Carskadon, M. A. (2005). Homeostatic sleep regulation in adolescents. Sleep, 28(11), 1446–1454. https://doi.org/10.1093/sleep/28.11.1446

Newbury, C. R., Crowley, R., Rastle, K., & Tamminen, J. (2021). Sleep deprivation and memory: Meta-analytic reviews of studies on sleep deprivation before and after learning. Psychological Bulletin, 147(11), 1215–1240. https://doi.org/10.1037/bul0000348

Scott, H., & Woods, H. C. (2018). Fear of missing out and sleep: Cognitive behavioural factors in adolescents’ nighttime social media use. Journal of Adolescence, 68, 61–65. https://doi.org/10.1016/j.adolescence.2018.07.009 

Zerbini, G., van der Vinne, V., Otto, L. K. M., Kantermann, T., Krijnen, W. P., Roenneberg, T., et al. (2017). Lower school performance in late chronotypes: Underlying factors and mechanisms. Scientific Reports, 7, 4385. https://doi.org/10.1038/s41598-017-04076-y