What 8–10 hours means for a 16-year-old
At 16, a child is in the National Sleep Foundation’s teenager group, which runs from 14 to 17 years. For this group the recommended amount is 8 to 10 hours of sleep in every 24 hours. Even though 16-year-olds often look and act more grown-up, their sleep needs are still higher than an adult’s.
The NSF also lists 7 hours or 11 hours as “may be appropriate”. Some healthy young people fall into these ranges, but anything outside them is not recommended. The highlighted row in the table below is the one that applies to a 16-year-old.
| Age group | Ages | Recommended | May be appropriate |
|---|---|---|---|
| Newborn | 0–3 months | 14–17 h | 11–13 or 18–19 h |
| Infant | 4–11 months | 12–15 h | 10–11 or 16–18 h |
| Toddler | 1–2 years | 11–14 h | 9–10 or 15–16 h |
| Preschooler | 3–5 years | 10–13 h | 8–9 or 14 h |
| School-age child | 6–13 years | 9–11 h | 7–8 or 12 h |
| Teenager | 14–17 years | 8–10 h | 7 or 11 h |
| Young adult | 18–25 years | 7–9 h | 6 or 10–11 h |
| Adult | 26–64 years | 7–9 h | 6 or 10 h |
| Older adult | 65+ years | 7–8 h | 5–6 or 9 h |
Asleep-by times for school mornings
Count back from your 16-year-old’s wake-up time. The table shows when they need to be asleep for 10, 9 or 8 hours.
| Wake up | 10 h sleep | 9 h sleep | 8 h sleep |
|---|---|---|---|
| 6:00 AM06:00 | 8:00 PM20:00 | 9:00 PM21:00 | 10:00 PM22:00 |
| 6:30 AM06:30 | 8:30 PM20:30 | 9:30 PM21:30 | 10:30 PM22:30 |
| 7:00 AM07:00 | 9:00 PM21:00 | 10:00 PM22:00 | 11:00 PM23:00 |
For a 6:00 AM wake-up for an early job or long journey, being asleep by 10:00 PM (22:00) gives 8 hours.
Sleep and new drivers
Many 16-year-olds start learning to drive or ride a scooter. Tiredness affects driving in a similar way to alcohol: slower reactions, poorer judgement and a risk of brief “microsleeps” without realising it. New drivers are already inexperienced, so being tired adds to the risk.
Simple rules help: don’t drive after a very short night, avoid late-night driving where possible, and pull over somewhere safe if eyelids feel heavy. Caffeine is not a substitute for sleep.
Part-time jobs, exams and a busy social life
At 16, life gets busy. Part-time jobs, exam courses, sport and friends all compete for evening time, and sleep is often what gets cut. Some ways to protect it:
- Avoid late-night shifts on school nights where possible.
- Plan revision in the afternoon and early evening, not late at night.
- Keep a regular wake-up time, even on days off.
- Leave the last half hour before bed for winding down, without screens.
Signs a 16-year-old isn’t getting enough sleep
- Very hard to wake on school days, or sleeping several hours longer at weekends.
- Dozing in class, on the bus or in front of the TV.
- Low mood, irritability or more arguments than usual.
- Grades slipping, or finding it hard to concentrate and remember things.
If these are regular, look at how much sleep they are getting on school nights first. If your teenager snores loudly, struggles to fall asleep most nights or seems exhausted despite enough time in bed, talk to their doctor.
More answers
- How much sleep a 15-year-old needsNearby answer
- How much sleep a 17-year-old needsNearby answer
- How much sleep a 14-year-old needsNearby answer
- Bedtime for a 4 AM wake-upRelated answer
- Bedtime for a 4:15 AM wake-upRelated answer
- Bedtime for a 4:30 AM wake-upRelated answer
- Bedtime for a 4:45 AM wake-upRelated answer
Frequently asked questions
How much sleep does a 16-year-old need?
The National Sleep Foundation recommends 8–10 hours in 24 hours for teenagers aged 14 to 17. The American Academy of Sleep Medicine also recommends 8–10 hours for ages 13 to 18.
What time should a 16-year-old go to bed?
For a 7:00 AM (07:00) wake-up, being asleep between 9:00 PM (21:00) and 11:00 PM (23:00) gives 8–10 hours. Lights-out around 10:30 PM suits many 16-year-olds on school nights.
Is 6 hours of sleep enough for a 16-year-old?
No. Six hours is below both the recommended 8–10 hours and the 7 hours listed as possibly appropriate for some teenagers. Regularly sleeping 6 hours can affect mood, concentration and safety, especially when driving.
Related calculators
Sleep needs by age
See the recommended hours of sleep for any age, from newborns to older adults.
Bedtime calculator
Enter any wake-up time to see bedtimes that let you wake between sleep cycles.
Nap calculator
Plan a 10-, 20- or 90-minute nap and see when to set your alarm.
Sleep debt calculator
Add up the last seven nights and see how far you are from your sleep target.
Sources
- Hirshkowitz M, et al. National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health, 2015;1(1):40–43. doi:10.1016/j.sleh.2014.12.010.
- Paruthi S, et al. Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine. Journal of Clinical Sleep Medicine, 2016;12(6):785–786. doi:10.5664/jcsm.5866.
- Centers for Disease Control and Prevention. About Sleep.
- Adolescent Sleep Working Group, Committee on Adolescence, Council on School Health. School Start Times for Adolescents. Pediatrics, 2014;134(3):642–649. doi:10.1542/peds.2014-1697.
When to seek help
Talk to your child’s doctor if they:
- snore loudly most nights, or pause, gasp or snort while asleep;
- are very hard to wake, or are often sleepy, irritable or struggling to focus during the day;
- regularly take a long time to fall asleep or wake often in the night;
- have sleep problems that are affecting school, mood or family life.