Sleep Deprivation in High School: Why It’s a Real Problem

By Julia Kuczynski

5/18/25

If you’ve ever found yourself zoning out in first period, desperately trying to keep your eyes open, you’re not alone. Sleep deprivation is one of the biggest issues teens face, yet it doesn’t always get the attention it deserves. For high school students, lack of sleep is more than just an inconvenience—it impacts mental health, grades, sports performance, and even long-term health. The truth is, the way our schools and schedules are set up almost guarantees that most teens aren’t getting the rest they need.

---

Why Are Teens So Tired?

There are a few major reasons why sleep is such a struggle for high school students. First, there’s the issue of school start times. The American Academy of Pediatrics has been recommending since 2014 that middle and high schools shouldn’t start before 8:30 a.m. so that students can get the right amount of sleep. Despite this, most schools still begin much earlier, often around 8:00 am or even earlier, forcing teens to wake up when their bodies aren’t ready.

Then there’s biology. During adolescence, circadian rhythms—the body’s natural sleep-wake cycle—shift. This means that instead of getting tired around 9 or 10 p.m., most teens don’t feel sleepy until 11 p.m. or later. It’s not laziness or bad habits; it’s how our brains are wired during these years. Pair that with early alarms for school, and it’s easy to see why exhaustion is the norm.

On top of biology and school schedules, the demands on teens are higher than ever. Many students balance AP or honors classes, hours of sports practice or extracurriculars, and part-time jobs. Add in the temptation of late-night screen time—whether it’s scrolling TikTok, gaming, or group chats—and sleep is often the first thing sacrificed.

What Happens When Teens Don’t Get Enough Sleep?

Most people assume that being sleep-deprived just means being tired, but the consequences go much deeper. The CDC reports that teens who don’t get enough sleep perform worse academically because they have trouble focusing, learning, and remembering material. Reaction times are slower, too, which makes everything from driving to playing sports more dangerous.

Sleep deprivation also takes a serious toll on mental health. Research shows that lack of sleep increases the risk of developing anxiety and depression. For teens who already struggle with mental health challenges, poor sleep can make symptoms worse and harder to manage.

Athletes are especially vulnerable. Studies of adolescent athletes discovered that athletes who got fewer than eight hours of sleep per night were more likely to get injured compared to those who got more rest. When you’re training hard, sleep is essential for muscle recovery, focus, and overall performance.

There are also long-term health effects to consider. Chronic sleep deprivation has been linked to higher risks of obesity, diabetes, and heart problems later in life. While that may seem far away for high school students, the habits we form now set the stage for our future health.

How Much Sleep Do Teens Actually Need?

According to sleep experts, teens should be getting between eight and ten hours of sleep every night. The reality, however, looks very different. The CDC found that more than 70% of high school students get fewer than eight hours on school nights, which means the majority of teens are consistently running on less rest than they need.

Think about it: if you’re waking up at 6:00 a.m. to catch the bus, you’d need to fall asleep by 10:00 p.m. to hit the recommended eight hours. But if your body doesn’t even feel tired until 11:30 p.m., that’s nearly impossible. Add homework, sports, or a shift at work, and getting a full night’s rest starts to feel like a luxury.

What Can We Actually Do About It?

The problem of teen sleep deprivation is complex, but that doesn’t mean there aren’t solutions. On a personal level, small changes can help improve sleep quality. Setting a “wind-down routine” before bed—like putting your phone away, dimming the lights, or listening to calming music—signals to your brain that it’s time to rest. Cutting back on caffeine, especially in the afternoon and evening, is also a game-changer since energy drinks and late-night coffee can disrupt natural sleep cycles.

But the bigger issue comes down to school start times and cultural expectations. Some school districts across the U.S. have already experimented with later start times, and the results are promising. Students reported better focus, better moods, and even higher attendance rates. California became the first state to mandate later start times for high schools, and other states are starting to consider similar policies. The push for later start times isn’t just about convenience—it’s about aligning education with what science tells us about teen biology.

Final Thoughts

At the end of the day, sleep isn’t laziness—it’s brain fuel. High schoolers are constantly told to work harder, take more challenging classes, and join more extracurriculars, but none of that can happen at full potential without rest. As teens, we’re balancing school, sports, jobs, and friendships, but every one of those areas suffers if we’re running on empty. If we want to perform better, feel better, and set ourselves up for long-term success, we need to start treating sleep like the priority it really is.

Sources:

    •    American Academy of Pediatrics. (2014). School Start Times for Adolescents. AAP Policy Statement (https://pediatrics.aappublications.org/content/134/3/642)

    •    National Sleep Foundation. (2022). Teens and Sleep. Sleep Foundation (https://www.sleepfoundation.org/teens-and-sleep)

    •    Centers for Disease Control and Prevention. (2024). Sleep. (https://www.cdc.gov/sleep)

    • Rantala, Amy, M.D. “Sleep Your Way to Better Athletic Performance.” Mayo Clinic Health System, 18 Dec. 2023, https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/sleep-and-athletic-performance