How Much Sleep Do Teenagers Need?
The CDC recommends teenagers get 8–10 hours of sleep per night. Use the calculator below to check your cycles.
CDC recommendation for teenagers
8–10 hours
per night
485
CDC recommends Teenagers get:
8–10 hours
per night
Sleep by complete cycles:
4.5h
3 cycles
⚠ 3.5h short
6h
4 cycles
⚠ 2h short
7.5h
5 cycles
⚠ 0.5h short
9h
6 cycles
Source: CDC Sleep Recommendations 2023.
Frequently asked questions
How much sleep do teenagers need?▾
The CDC recommends teenagers get 8–10 hours per night. Getting less than 8 hours consistently is linked to impaired cognition, weakened immunity, and increased disease risk.
What happens if a teenager doesn't get enough sleep?▾
Chronic sleep deprivation impairs memory, reduces immune function, and increases risk of type 2 diabetes, cardiovascular disease, obesity, and mood disorders.
How many sleep cycles do I need to hit the recommendation?▾
To reach 8 hours, you need approximately 6 complete 90-minute sleep cycles. For the full 10 hours, aim for 7 cycles.