The National Sleep Foundation recommends 8–10 hours for teenagers. 7–11 hours may be appropriate depending on individual variation.
Teenage sleep biology is genuinely different from adults: melatonin releases ~2 hours later, making an 11 PM bedtime feel like a 9 PM bedtime to an adult. Early school start times collide with this biological delay and produce measurable sleep debt. The AASM recommends high schools start no earlier than 8:30 AM for this reason.
Every number on this page assumes you\u2019re an average sleeper. You probably aren\u2019t. Our 2-minute calculator gives you the exact bedtime that matches your cycle length — not the generic 90-minute assumption.
Start the calibration→The National Sleep Foundation recommends 8–10 hours per night for teenagers. 7–11 hours may be appropriate for individual variation.
8 hours is the floor of the recommended range — sufficient for most teenagers on a consistent schedule, but below the middle of the NSF range. If you feel tired at this duration, try adding 30 minutes for a week.
Bedtime depends on wake time, not age alone. Most teenagers need 5 complete sleep cycles (~450 minutes, though personal cycle length varies from 75–115 min). Count backwards from the intended wake time to set a cycle-aligned bedtime.
Teenage sleep biology is genuinely different from adults: melatonin releases ~2 hours later, making an 11 PM bedtime feel like a 9 PM bedtime to an adult. Early school start times collide with this biological delay and produce measurable sleep debt. The AASM recommends high schools start no earlier than 8:30 AM for this reason.
Naps are optional at this age. A 20-minute power nap can be a useful recovery tool, but is not required.