Key takeaways:Â
- Teenagers generally need 8 – 11 hours of sleep, with younger teens requiring more rest than older ones.Â
- Lack of sleep can affect teen’s focus, decision-making, mood, and performance in both school and sports.
Good sleep habits include having a consistent bedtime routine even on the weekends, creating a comfortable sleep environment, cutting down on caffeine and screen time, and taking short naps when needed.
Recommended Sleep Duration for Teens
There are a number of variables to consider, infants, children and adolescents require more sleep than adults. Their biological needs differ in terms of physical and mental growth, with younger ages requiring the most amount of rest.
Teenagers need an average of at least 8 hours of sleep every night. However Singaporean teens struggle to get sufficient sleep, and clock about 6.5 hours per night. Sleep deprivation can become a chronic issue with dramatic effects on a teenager’s overall wellbeing, mental health and academic or sporting performance.Â
Of course, every teen is different. The amount of sleep they need can vary depending on factors such as age, how active they are, recent illnesses, and their usual sleep habits.
| Age | Recommend sleep duration (per 24 hours) |
|---|---|
| 12 years | 9-11 hours |
| 13 years | 9-10 hours |
| 14 years | 8–11 hours |
| 15 years | 8-10 hours |
| 16 years | 8-10 hours |
| 17 years | 8–10 hours |
| 18 years | 8–10 hours |
Why is the lack of sleep considered detrimental?
This is a concern because, without the right amount of sleep, teenagers (and people in general) are more likely to experience:Â
- Difficulty concentrating and shorter attention spans
- Poor decision-making and weaker memoryÂ
- Mood swings, irritability, or even depression
- Higher tendency for risk-taking behaviourÂ
- Slower reflexes and increased clumsinessÂ
- Drop in academic and sports performance
In Singapore, the issue is quite common. As students move into Secondary School, their schedules get heavier with longer school days, CCAs, tuition classes, and homework. Many teens also stay up late using their phones or computers, making it even harder to wind down. Older teens tend to struggle the most while about one in four 12- 13 year olds do not meet minimum sleep requirements, only around half of 16- 17 year olds get enough rest. In some cases, they get just 6- 7 hours a night, far below the recommended amount of sleep.
How to help teenagers get the right amount of sleep?
Research shows that many teenagers turn to caffeine or energy drinks– either to stay awake at night or to fight off tiredness during the day. But instead of relying on these quick fixes, it’s important for teens to get the recommended 8- 10 hours of sleep each night. Parents and caregivers can play a big role in supporting healthier sleep habits. Some useful strategies include:Â
- Set a consistent bedtime and encourage your teen to stick to it.
- Create a restful sleep environment that is cool, quiet, and comfortable.
- Introduce a relaxing pre-bed routine–such as taking a warm shower, reading, or enjoying a calming drink like warm milk or milo.Â
- Allow short naps or weekend sleep-ins if your teen needs to catch up on rest.
- Limit caffeine, especially in the afternoon and evening.Â
- Reduce screen time 1-2 hours before bedtime to help their minds wind down.Â
Since sleep quality also depends on physical comfort, you might also want to ensure your teen has a supportive mattress. For growing teens, choosing the right mattress size and comfort can make a big difference. If it is time for an upgrade, there are some mattress size options for you to consider, and you may wish to try our online mattress selector together with your teen to find the best mattress for them.Â
