As someone who works almost exclusively with young people between the ages of 14 and 16, I am well-versed in the problem of teenagers and sleep. Any teacher who has been scheduled a challenging class on a Monday morning will understand the issue, but since working online I regularly have the pleasure of being presented with a youngster who has quite obviously been peeled unceremoniously from their bedsheets less than a minute prior our session. I have often advised parents to book a later session, on the grounds that their child is simply not in a fit state to absorb anything prior to mid-morning. There are some that can cope, but for others it becomes apparent that their parents will be wasting the money that they pay me, so groggy and unengaged is their child when the session begins. But just why do teenagers find mornings so palpably difficult?
At the centre of everything is our circadian rhythm, the internal clock which governs when we feel sleepy and when we feel alert. In younger children, as every parent knows, the clock tends to run on the early shift; but somewhere around puberty, the clock shifts — enough to have a pretty big impact. In adolescents, the hormone melatonin, which is central to what drives our urge to sleep, is released later in the evening compared to both children and older adults. This shift in their natural sleep phase means that teenagers genuinely feel more alert late into the evening and do not feel ready to sleep until much later than they used to. I remember this with visceral clarity. Staying up to watch Moonlighting, followed by Indelible Evidence, felt effortless, while waking the next morning felt simply agonising. Teenaged bodies, still growing and developing rapidly, require a substantial amount of rest — typically around eight to ten hours. But if a teenager is wired to fall asleep at midnight, yet still needs to wake up at 7.00 a.m. for school, then we’re faced with a problem.
I always like to ponder why these evidential facts about our biological nature and development might have evolved. It is undeniable that most teeangers experience a change in their body clock as they develop, and it is also undeniable that adults vary in terms of their own body clock: some are natural night owls, some are larks. (You probably have a good idea which one you are, but it’s quite fun to do the test: some people are very strongly one or the other, some people are flexible. I am as much of a lark as it is possible to be). So, why might it be that we vary in this way? As humans evolved, it would have been useful for a tribe to have a variety of members within it, to ensure that there is always someone that is capable of being hyper-vigilant at any time. When life was lived on a knife-edge, an endless battle for survival, it was crucial for the safety of everyone that at least some members of the tribe were capable of functioning at any one time. Thus, these subtle differences in how alert we feel at different times of the day may have been an essential advantage and thus these differences were perpetuated through natural selection.
Of course, biology is only part of the story. If teenagers were tucked away in candlelit rooms with nothing but a paperback novel and their thoughts, they might still stay up slightly later than the adults in the household, but probably not quite as late as they do now. Modern life has introduced a dazzling array of sleep-delaying tactics, most notably in the glowing rectangle of the smartphone. Social media, messaging apps, streaming platforms — all of these operate on the principle that there is always one more thing to see, one more conversation to have, one more video that might be even funnier than the last. If you can establish one rule in the home, it should be that these devices do not take the journey to bed with you. Teenagers are particularly sensitive to reward and novelty, meaning that the little bursts of satisfaction provided by notifications, likes and new content are especially compelling. The result can be a perfect storm: a brain wired to seek stimulation, a body that doesn’t feel sleepy yet, plus a device that delivers endless entertainment on demand. Bedtime, under these conditions, becomes achingly oppressive.
Waking up early for school is difficult not because teenagers are being dramatic (although, to be fair, some drama may be involved in some cases), but because the teenaged internal clock is still firmly set to “night mode.” When an alarm goes off at 6.30 a.m., it is essentially interrupting the biological equivalent of midnight. Imagine being forced to wake up at 2.00 a.m. and then expected to perform algebra, write essays and engage in meaningful discussion. That is not far off what most teenagers are experiencing every day.
The misalignment between biological rhythms and social expectations is sometimes referred to as “social jet lag”. It’s the same groggy, disoriented feeling one might have after flying across time zones, except instead of being a temporary inconvenience, it is a daily occurrence. The result is chronic sleep deprivation, which has a range of effects that extend far beyond simply feeling tired. In the classroom, this can manifest as difficulty concentrating, slower cognitive processing, and a general sense of mental fog. Teachers may notice students staring into space, struggling to retain information, or reacting with the enthusiasm of someone who has been asked to solve a puzzle while underwater. It’s not (always) that teenagers don’t care about their education; it’s that their brains are not operating at full capacity during the hours when learning is expected to happen.
Sleep deprivation is also closely linked to irritability, emotional volatility and increased stress. Sound familiar? Parents, who may already be operating under the assumption that their teenager simply needs to go to bed earlier, are so often met with morning grumpiness that can escalate into full-blown conflict. The state that a young person is in can reinforce the adults’ belief that the child should retire to bed earlier. The teenager, meanwhile, feels misunderstood and unfairly judged, leading to a cycle of frustration on all sides. What makes this situation especially tricky is that both perspectives contain elements of truth. Teenagers do, in many cases, make choices that exacerbate the problem — staying up later than necessary, using devices late into the night and underestimating the importance of sleep. I did this myself on an infinite loop and looking back it seems ridiculous. Yet at the same time, I remember vividly how alert I felt in the late evening and how utterly unattractive it seemed to take myself off to bed. The fact remains that the underlying biology of teenagers genuinely does make early sleep and early waking more difficult for them. It is not a simple matter of willpower, nor is it entirely in their control.
Some schools have tried to take the peculiar biology of teeangers into account by experimenting with later start times. Research suggests that even a modest delay in the beginning of the school day can lead to improvements in attendance, academic performance and overall well-being. Teenagers who are allowed to wake up in closer alignment with their natural rhythms tend to be more alert and more engaged. I have always wondered, however, what these schools are like for the adults. Speaking as someone whose energy is now heavily weighted towards the morning (I spring awake, starving hungry, at around 5.30am most days), I would hate to work in a place where the day was shifted later. This is the problem: the teenagers are not the only ones with skin in the education game.
Given that all schools still start significantly earlier than most teenagers would like, there are nevertheless small changes that can help. Exposure to natural light in the morning can nudge the circadian rhythm slightly earlier, making it easier to wake up over time. Limiting screen use in the hour before bed can reduce the stimulating effects of both blue light and stimulating content, giving melatonin a better chance to do its job. Consistent sleep schedules, even on weekends, can also make a difference, although this is perhaps the most challenging suggestion of all, given the powerful allure of a Saturday lie-in. It all seems rather easier said than done, and my parents certainly gave up even trying. Ultimately, understanding is key. If families can recognise that their teenager’s sleep patterns are not entirely a matter of choice, and if teenagers can be persuaded to acknowledge that their habits can influence their well-being, the conversation can at least be had.
It is, in the end, a delicate dance between what our bodies want and what our schedules demand. Teenagers, caught in the middle of this dance, are not failing at mornings so much as they are beginning to negotiate with them. If they’re lucky, they will become a lark like I did, and the world will become an infinitely easier place to negotiate (unless they want to work in the nightclub industry, I suppose). So, if your teen occasionally hits the snooze button one too many times, it might be worth remembering that they are not resisting the day — they are just trying to catch up with a night that ended a little too soon for them.




