Sleep Schedule for Teenagers
Teenage sleep is different. Get a personalized schedule that works with natural adolescent circadian rhythms and school demands.
Why Teenagers Struggle with Sleep
Adolescent sleep patterns are biologically different from adults and children, creating unique challenges for teenagers.
Delayed Sleep Phase
Teen brains naturally shift to later bedtimes and wake times during puberty, making early school starts particularly challenging.
Technology & Social Media
Blue light from screens and social media engagement can delay melatonin production and keep teens awake later.
Academic & Social Pressure
Heavy homework loads, extracurricular activities, and social commitments can push bedtimes later and increase stress.
Teen-Specific Sleep Solutions
Our calculator provides age-appropriate recommendations that work with teenage biology and lifestyle demands.
Gradual Schedule Shifting
Learn how to gradually adjust sleep times to work with natural teen circadian rhythms while meeting school requirements.
Strategic Light Exposure
Use morning light therapy and evening light management to help reset delayed circadian rhythms.
Technology Management
Get practical strategies for managing screen time and social media use without completely eliminating technology.
Weekend Sleep Strategy
Balance the need for social time and sleep recovery on weekends without completely disrupting weekday schedules.
Stress & Homework Management
Learn time management strategies to reduce late-night homework sessions and academic stress that interferes with sleep.
Nap Timing Guidelines
Understand when and how long to nap to boost alertness without interfering with nighttime sleep.
Get Your Personalized Teen Sleep Schedule
Our calculator considers teenage circadian rhythms, school schedules, and lifestyle factors to create a realistic sleep plan.
Takes 2 minutes • Completely free • Instant results