As a parent, you want your teenager to be healthy and well-rested, but how much sleep do they need? In this blog, we dive into the recommended hours of sleep for teenagers and the importance of establishing healthy sleep habits.

From understanding the different stages of sleep to learning about the negative effects of sleep deprivation because of over-screen time, this article provides valuable insights and practical tips for parents looking to know How many hours does a teenager need to sleep“.

Don’t miss out on this essential guide to helping your teen get the rest they need for optimal health and well-being.

How many hours does a teenager need to sleep?

Ask: What is healthy sleep time? I look at my phone every night so my eye circles are terrible and insanely dark as a teenage girl.

How many hours does a teenager need to sleep

A healthy sleep cycle, also known as the sleep-wake cycle or circadian rhythm, is important for overall health and well-being. The sleep cycle is regulated by a combination of internal biological processes and external cues such as light and temperature.

When the sleep cycle is disrupted or irregular, it can lead to negative effects such as fatigue, mood swings, and difficulty concentrating.

Four phases of sleep occur during a typical sleep cycle:

  • Stage 1: This is the transition stage between wakefulness and sleep. During this stage, you may experience slow eye movements, reduced muscle activity, and a slowing of brain activity.
  • Stage 2: During this stage, you are considered to be in a light sleep. Your heart rate and breathing will slow down, and your body temperature will decrease.
  • Stage 3: This stage is also known as deep sleep or slow-wave sleep. During this stage, your brain produces slow waves, and your body repairs and regenerates tissues strengthening the immune system and consolidating memories.
  • REM (Rapid Eye Movement) sleep: This stage is associated with dreaming and high levels of brain activity. Your eyes will move rapidly, and your heart rate and breathing will become irregular. REM sleep is important for learning, memory consolidation, and emotional regulation.

According to normally, deep sleep accounts for 13 to 23% of the total sleep time, light sleep below 55%, and REM sleep for 20-25% of the total sleep duration. If these criteria are met, the quality of sleep is considered good.

Ask: Why should teens restrict screen time? How to help teens stay in the healthy sleep time habits

Answer: There are several reasons why teens should restrict screen time, including the negative effects that excessive screen time can have on physical health, mental health, social skills, and academic performance. Here are some of the reasons:

  • Physical health: Excessive screen time has been linked to obesity, poor posture, eye strain, and disrupted sleep patterns.
  • Mental health: Research suggests that excessive screen time can contribute to depression, anxiety, and other mental health issues, especially in children and teenagers.
  • Social skills: Too much screen time can lead to a lack of social interaction and communication skills, which can contribute to feelings of loneliness and social isolation.

How can parents help their teens stay in healthy screen time habits?

  • Use technology to set screen time limits for kids: Set clear limits on screen time and communicate them with your teen. Encourage them to use screens for high-quality, educational, or informative content.
How many hours does a teenager need to sleep
Parents can use CyberPurify Egg to manage screen time for kids


  • Do you ever find that your kids keep asking for “just 5 more mins” on their iPads, but end up for 30 mins? 
  • Does it feel like they would rather be on their devices than have a chat with you?
  • Do you worry that their device use is affecting their school performance and social skills?

We are here to back you up! With CyberPurify Egg, you can set screen time schedules, automatically blocking access to games, social media, and movies on ANY device your child uses.

How many hours does a teenager need to sleep
With CyberPurify Egg, you can set screen time schedules, automatically blocking access to games, social media, and movies on ANY device your child uses.

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  • Encourage physical activity: Encouraging your teen to engage in physical activity and other activities that promote cognitive, physical, and emotional well-being is crucial for their overall health and well-being. Regular physical activity has been shown to improve cardiovascular health, strengthen bones and muscles, and reduce the risk of chronic diseases.

The last 2 extremely important tips show how to maintain healthy sleep time, which parents often miss, see here!

By following these tips, you can help your teen develop healthy screen time habits and reduce the negative effects associated with excessive screen time.

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Ask: What are the negative effects of screen time?

Answer: There are several negative effects associated with excessive screen time, including:

Spending long hours in front of screens has become a common habit for many people, but it can have negative consequences on our health and well-being. Not only does it contribute to physical problems such as poor posture, eye strain, and disrupted sleep patterns, but it can also lead to serious mental health issues such as depression and anxiety, particularly in young people.

Additionally, excessive screen time can also lead to social isolation and a lack of communication skills. This can cause feelings of loneliness and disconnection, leading to a decline in social interaction and overall well-being.

We are pretty sure that no parent wants their child to be glued to their phone screen, ignoring the world around them!

The ideal screen time duration mentioned in the following article varies depending on each age group. Parents can read the full article here: Raising tech-savvy kids: A guide to screening time management.

Ask: What is over-screen time? How long (per day) should a teen spend looking at screens?

Answer: Is screen time bad for kids? One example of the harmful effects of over-screen time is poor sleep. The blue light emitted by screens can disrupt the production of melatonin, a hormone that regulates sleep.

How many hours does a teenager need to sleep

How much screen time should kids have? For teenagers, Osfhealthcare recommends that screen time should be limited to no more than 2 hours per day. If you wondering how much screen time is healthy, how many hours does a teenager need to sleep and even why they recommend just 2 hours per day? Parents can read the whole original answer here!

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