3 min readNew DelhiNov 19, 2025 09:30 PM IST
First published on: Nov 19, 2025 at 09:30 PM IST
Teenagers are often accused of laziness for sleeping until late, but science suggests it’s a necessity rather than a luxury. According to Dr Parth Nagda, consultant psychiatrist at Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, teens require 8–10 hours of sleep per night to support their growing bodies and developing brains.
Unfortunately, he said, most adolescents get only 6.5–7.5 hours due to the demands of academics, extracurricular activities, and social commitments. Allowing them to catch up on sleep during weekends can significantly benefit their overall well-being.
Why teens need to sleep in
Dr Nagda highlights the following reasons why sleeping late on weekends is essential for teens:
- Circadian Rhythm Adjustments
Teenagers experience natural shifts in their internal clock (circadian rhythm) during adolescence, causing them to fall asleep later at night. Early morning classes disrupt this rhythm, making it challenging for teens to wake up early during the week.
- Clearing Sleep Debt
The cumulative loss of sleep over weekdays, known as “sleep debt,” can be cleared by sleeping longer on weekends. This recovery is vital for maintaining physical and mental health.
- Cognitive Benefits
Catching up on lost sleep enhances memory, concentration, and problem-solving skills. It also helps regulate emotions, reducing mood swings and stress.
- Physical Health Advantages
Adequate sleep is crucial for a robust immune system, balanced metabolism, and proper growth during adolescence.
- Improved Emotional Resilience
Rested teens are better equipped to handle academic and social pressures, ensuring improved emotional stability.
Permitting teenagers to sleep longer on weekends, when academic demands allow, can significantly improve their physical and mental health (Source: Getty/Thinkstock)
Balancing sleep hygiene
While allowing teens to sleep in is beneficial, maintaining good sleep hygiene is equally important. This is how Dr Nagda suggests teaching them:
- Consistent Bedtimes: Encourage sleeping at the usual bedtime, even on weekends.
- No Screens Before Bed: Reduce screen time and avoid using phones or other devices before sleeping.
- Comfortable Sleep Environment: A quiet, dark, cool room promotes better sleep quality.
- Relaxation Techniques: Activities like reading or calming music can help teens unwind before bed.
Permitting teenagers to sleep longer on weekends, when academic demands allow, can significantly improve their physical and mental health. Ensuring consistent sleep hygiene practices further amplifies the benefits, equipping teens to manage the challenges of school and personal life more effectively. Parents and educators should recognise that proper rest is not indulgent but integral to a teen’s development and long-term well-being.
Learn why teens need to sleep in on weekends and how it supports their cognitive, emotional, and physical health. (Source: Freepik) 
Permitting teenagers to sleep longer on weekends, when academic demands allow, can significantly improve their physical and mental health (Source: Getty/Thinkstock)
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