Teenager Sleep Calculator

The American Academy of Sleep Medicine recommends 8-10 hours for ages 13-18. However, only about 15% of teens get 8.5+ hours on school nights. The average teen gets about 7 hours — significantly below recommended.

During puberty, the circadian rhythm shifts later by 1-3 hours (called 'delayed sleep phase'). Melatonin is released later, making teens biologically unable to fall asleep early. This isn't laziness — it's biology fighting early school start times.

For a 7 AM wake-up needing 9 hours: bedtime at 10 PM (asleep by 10:15-10:30). For 8.5 hours: 10:30 PM. However, many teens can't fall asleep until 11 PM+ due to delayed circadian rhythm, making early school starts problematic.