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How Long Should 14 year olds stay up?

Quick Answers

The recommended bedtime for 14 year olds is between 9pm and 10pm. This allows them to get 8-10 hours of sleep, which is the recommended amount for teens in this age group.

How Much Sleep Do 14 Year Olds Need?

According to the National Sleep Foundation, 14 year olds need 8-10 hours of sleep per night. This allows their bodies and minds to recharge and promotes proper growth and development. Getting insufficient sleep can lead to daytime sleepiness, poor concentration, irritability, and increased risk of illness and injury.

Age Group Recommended Hours of Sleep
14-17 years old (teens) 8-10 hours

Benefits of Adequate Sleep for 14 Year Olds

Some of the key benefits of getting enough sleep for 14 year olds include:

  • Improved learning and memory from better cognitive function
  • More energy and better moods from reduced irritability
  • Enhanced immune system to fight off illness
  • Better ability to cope with stress
  • Reduced risk of obesity and chronic diseases

Risks of Inadequate Sleep for 14 Year Olds

14 year olds who do not get enough sleep are at risk for:

  • Poor academic performance from impaired alertness and focus
  • Increased moodiness and behavior issues
  • Higher injury risk from drowsiness leading to clumsiness
  • Weakened immune system resulting in more frequent illness
  • Weight gain and impaired metabolism
  • Increased risk of mental health issues like depression and anxiety

Tips for 14 Year Olds to Get Better Sleep

Here are some tips to help 14 year olds get the sleep they need:

  • Set a consistent bedtime and wake time, even on weekends
  • Avoid caffeine, especially in the afternoon and evening
  • Limit screen time for 1 hour before bedtime
  • Keep the bedroom dark, cool, and quiet
  • Establish a relaxing pre-bed routine like reading or taking a bath
  • Get regular exercise, but not too close to bedtime
  • Avoid large meals before bedtime

Ideal Bedtimes for 14 Year Olds

The ideal bedtimes for a 14 year old based on when they need to wake up for school are:

Wake Up Time Recommended Bedtime
6:00 am 9:00 pm to 9:30 pm
6:30 am 9:30 pm to 10:00 pm
7:00 am 10:00 pm

Adjusting bedtime within 30 minute windows allows for individual differences in sleep needs.


Getting enough quality sleep is crucial for the health, development, and well-being of 14 year olds. The recommended amount is 8-10 hours per night, which typically corresponds to bedtimes between 9pm and 10pm. Establishing good sleep habits like a regular bedtime and wake time, limiting screentime in the evening, and having a soothing pre-bed routine can help ensure teens are getting the rest they need for successful growth and functioning.