3 free tools
Sleep tools for teenagers
School nights, exam weeks and a body clock that runs late.
Start here: School-night bedtime- School-night bedtime Work back from school start to wake-up time and bedtime. Open tool Read the guide
- Exam week sleep planner A day-by-day plan with study blocks and protected sleep. Open tool Read the guide
- Screen curfew timer A countdown and reminder to put the phone down. Open tool Read the guide
Teen sleep: where to start
Teenagers need about eight to ten hours of sleep, but their body clocks shift later just as school starts early. The result is a weekly sleep debt that shows up as tiredness, low mood and harder study.
These tools work with that reality: a bedtime worked back from the school bell, an exam plan that protects sleep instead of cutting it, and a screen curfew timer that helps the phone go down on time.
Guides
All guides →- Teen sleep Exam-week sleep: why all-nighters backfire Why protecting sleep during exams usually beats cramming through the night, and how to plan the week.
- Teen sleep Exam-week study and sleep plan: protect sleep first How to fit study blocks around protected sleep, and what to do the night before an exam.
- Teen sleep Screens and sleep: why a phone curfew helps Why bright screens near bedtime can make winding down harder, and how to set a curfew that sticks.
- Teen sleep Why teens fall asleep late (and what helps) Teen body clocks shift later. Here is what experts say and what families can do.
General information only. This tool gives general sleep information and is not a substitute for medical advice. If you're worried about your sleep or your child's, talk to a doctor or pediatrician.