Tzeadim › 12–18 years

Sleep · Routine

Teens: a fixed wake time

What it is

The teen body clock shifts ~2 hours later; a fixed wake time and weekend catch-up of ≤2 hours keep it from drifting further.

every day · from 12y · until 18

Always on

1. Morning light soon after waking helps pull the delayed clock earlier.
2. Naps: up to 30 minutes, never in the evening.

Related

• Teen sleep: 8–10 hours

Sources

• Healthy sleep habits (sleepeducation.org) — American Academy of Sleep Medicine · checked 01-09-2026
• Parent sleep guidance (naps, schedules, drowsy-but-awake) — AAP HealthyChildren · checked 01-09-2026

Last reviewed 01-09-2026 · Confidence: medium

Compiled with AI assistance from the public sources listed above. Not yet reviewed by a clinician — check anything important against the source, with Tipat Halav or with your doctor.