And the numbers say it loud and clear: we’re in the middle of a teen sleep crisis.
According to the American Academy of Sleep Medicine, teenagers (ages 13–18) need 8 to 10 hours of sleep per night.
Yet, a growing number of studies across India and globally show that most teens average just 6 to 7 hours. The pandemic, increased screen usage, and academic pressures have only worsened the situation.
In India, where the pressure to perform academically is deeply rooted, recent surveys suggest that over 70% of high school students report sleep deprivation, while many experience frequent fatigue, irritability, and even symptoms of depression.
So, what’s keeping teens awake?
1. Screen Time Is Becoming Night Time
Whether it’s bingeing shows on OTT platforms, texting friends, gaming, or doom-scrolling through Instagram and Reels—screens are now a bedtime companion. But exposure to blue light from devices tricks the brain into thinking it’s still daylight, suppressing melatonin—the hormone that tells us it’s time to sleep.
2. Academic Pressure + Hustle Culture
School, tuitions, entrance prep, side hustles, internships, social life—today’s teenagers are navigating a full-blown adult calendar. The glorification of ‘hustle’ culture has led many teens to sacrifice rest in the name of productivity.
3. Mental Health & Overthinking at Night
Mental health struggles among teenagers have skyrocketed in recent years. Anxiety, overthinking, social isolation, and body image issues often surface at night when distractions fade.
4. Lack of Routine & Overstimulation
Unlike younger children, teens are often left to regulate their own sleep schedules. Without consistent bedtimes and wake-up times, the body’s circadian rhythm becomes unstable.
Plus, the overstimulation from fast-paced content like reels, TikToks, or action-heavy gaming hijacks the brain’s natural wind-down mechanism, keeping it alert when it should be resting.
5. Caffeine, Junk Food & Late-Night Snacking
Energy drinks, cold coffee, and sugar-loaded snacks are now part of many teens’ late-night rituals. These not only mess with digestion but also stimulate the nervous system, making it harder to fall—and stay—asleep.
What Can Be Done? Small Shifts for Big Change
1. Create Tech Boundaries
Introduce a ‘no screens 30 minutes before bed’ rule. Encourage reading, journaling, or relaxing music instead.
2. Set a Sleep-Wake Schedule
Going to bed and waking up at the same time every day helps regulate the body’s clock—even on weekends.
3. Build a Night Ritual
Dim lighting, skincare routines, chamomile tea, gratitude journaling—little rituals signal the body it’s time to sleep.
4. Reframe Productivity
Start conversations about rest being productive. Sleep is self-care, not laziness.
5. Seek Mental Health Support
Therapy, school counselors, and safe spaces can help teens process anxiety that interferes with sleep.
A Generation That Needs Rest
We often talk about how Gen Z is the most digitally connected, creatively ambitious, and socially aware generation. But perhaps what they also need most—yet lack—is genuine rest.
In a society that encourages constant hustle, maybe the most rebellious thing a teen can do is log off and sleep early.
