My teenager can't fall asleep before midnight and is impossible to wake up. Is that normal?
Yes, it is largely biological. During puberty the body's internal clock shifts later, so teenagers genuinely feel sleepy later at night and want to sleep later in the morning. At the same time, they still need more sleep than adults. School starts early, so many teenagers are chronically short on sleep, which affects mood, concentration, learning, and even physical health. It is not laziness. What helps is working with their clock, not against it. Agree together on a realistic bedtime routine and explain why, rather than simply imposing rules. Screens are a big factor: bright light and engaging content in the evening delay sleep further, so phones and laptops outside the bedroom at night, or at least a fixed screen-off time, make a real difference. Morning daylight, regular physical activity and avoiding caffeine and energy drinks in the afternoon all help. Try to keep weekend wake-up times within an hour or two of school days so the clock does not drift too far. Let them catch up with an occasional nap, but not too late in the day. And model it: your own evening habits count.
When to get help
Talk to your pediatrician if your teen is regularly unable to sleep even with good habits, is extremely sleepy during the day or falls asleep in class, snores loudly or seems to stop breathing at night, misses school because of sleep, or if sleep problems come with low mood, anxiety or worry that keeps them awake.
This answer is general information and does not replace medical or psychological advice. Updated:
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