Why Teenagers and Young Adults Should Catch Up on Sleep on Weekends
Parents, here’s some reassuring news: you don’t need to worry if your teenager sleeps half the day away on weekends. According to a recent study, catching up on sleep can actually benefit young people between the ages of 16 and 24.
The same doesn’t apply to parents themselves. For adults, maintaining a consistent sleep schedule is generally considered healthier. That means going to bed and waking up at roughly the same time—even on weekends. Instead of sleeping in, a short nap is usually the better way for adults to recharge.
Teenagers and young adults, however, operate on a different biological clock. Research published in the Journal of Affective Disorders shows that sleeping longer on weekends can be beneficial for their mental health, helping to reduce depressive symptoms. The study, conducted by researchers at the University of Oregon and SUNY Upstate Medical University in New York, attributes this effect to shifts in circadian rhythm and the significant sleep debt many young people accumulate during the week.
Teenagers Need Eight to Ten Hours of Sleep
“Sleep researchers have long recommended that adolescents get eight to ten hours of sleep at the same time every day—but for many, that’s simply not realistic,” says Melynda Casement, a professor at the University of Oregon and director of its sleep laboratory.
According to Casement, the biological clock shifts during adolescence, making it harder for teens to fall asleep early. “During puberty, sleep onset becomes progressively later, peaking around ages 18 to 20. After that, people gradually return to being earlier risers.”
Ideally, many teenagers would naturally fall asleep around 11 p.m. and wake up at 8 a.m. That schedule aligns well with their internal clock. Early school start times—or early work hours for young adults—make this nearly impossible on weekdays. As a result, teens tend to fall asleep late but are forced to wake up too early, leading to a growing sleep deficit by the time the weekend arrives.
Catching Up on Sleep Reduces Everyday Problems
Sleep researchers and health experts have long called for later school start times, though with little success so far. “It’s normal for teenagers to be night owls,” Casement explains. “If they don’t get enough sleep during the week, catching up on weekends may offer some protection against depression.”
In the study, participants aged 16 to 24 who made up for lost sleep on weekends reported significantly fewer depressive symptoms. These symptoms are a major contributor to everyday difficulties for young adults, including chronic lateness, missing school or work, and struggling to meet daily responsibilities.
Casement emphasizes that a consistent sleep schedule is still the ideal goal. But because this is often unrealistic for teenagers and young adults, sleeping in on weekends becomes the next best option.
Source
Journal of Affective Disorders: Weekend catch-up sleep and depressive symptoms in late adolescence and young adulthood: Results from the National Health and Nutrition Examination Survey. DOI: 10.1016/j.jad.2025.120613
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