🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 77 (from laksa168)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa077.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://kidshealth.org/en/teens/how-much-sleep.html\')), getAhrefsUnparsedNoserviceFromURL(\'https://kidshealth.org/en/teens/how-much-sleep.html\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/kidshealth.org\/en\/teens\/how-much-sleep.html","crawl_time":1775841108,"first_indexed_time":1474537671,"http_code":200,"src_unparsed":"org,kidshealth!\/en\/teens\/how-much-sleep.html s443","src_root_hash":"11780170919675751477","history_drop_reason":null,"meta_title":"How Much Sleep Do I Need? (for Teens) | Nemours KidsHealth","meta_descriptions":["Teens need about 8 to 10 hours of sleep each night. But you might not be getting it. Here's why - and tips for getting more shut-eye."],"attrs_boilerpipe_text":"How Much Sleep Do I Need?\nMost teens need about 8 to 10 hours of sleep each night. Getting the right amount of sleep is important for anyone who wants to do well on a test or play their best in sports. Unfortunately, many teens don't get\nenough sleep\n.\nWhy Don't Teens Get Enough Sleep?\nTeens often got a bad rap for staying up late, oversleeping for school, and falling asleep in class. But teen sleep patterns are different from those of adults or younger kids.\nDuring the teen years, the body's\ncircadian\nrhythm (an internal biological clock) is reset, telling a person to fall asleep later and wake up later. This change is likely due to the brain hormone\nmelatonin\n, which is released later at night for teens than it is for kids and adults. This can make it harder for teens to fall asleep early.\nChanges in the body's circadian rhythm coincide with a busy time in life. For most teens, the pressure to do well in school is more intense and it's harder to get by without studying hard. And teens have other time demands — everything from sports and other extracurricular activities to working a part-time job. Using electronics — including phones, tablets, and computers — also makes it hard to fall sleep. Many teens are up late texting friends, playing games, and watching videos.\nEarly school start times also play a role in lost sleep. Teens who fall asleep after midnight still have to get up early for school, meaning that they might squeeze in only 6 or 7 hours, or less, of sleep a night. A few hours of missed sleep a night may not seem like a big deal, but it can create a noticeable sleep deficit over time.\nWhy Is Sleep Important?\nSleep is important for you to be at your best. Teens need sleep to:\npay attention and learn in school\nimprove athletic performance\ngrow and develop normally\nbe healthy \nLost sleep can lead to poor grades, relationship problems, and drowsy driving. Falling asleep while driving can cause serious car accidents.\nPeople with ongoing sleep deficits can have:\nhealth problems, like heart disease and obesity\ntrouble fighting infections\nemotional problems, like\ndepression\nAm I Getting Enough Sleep?\nEven if you think you're getting enough sleep, you might not be. You may need more sleep if you:\nhave a hard time waking up in the morning\nhave trouble concentrating\nare falling asleep during classes\nfeel irritable, moody, sad, or depressed\nHow Can I Get More Sleep?\nHere are some things that may help you to\nsleep better\n:\nSet regular bed and wake up times.\nTry to stick to your sleep schedule, within an hour or two, even on weekends.\nExercise regularly.\nRegular\nexercise\ncan help you sleep better. Try not to exercise right before bed, though. Exercise can rev you up and make it harder to fall asleep.\nAvoid caffeine.\nDon't drink beverages with\ncaffeine\n, such as soda, tea, and coffee, after dinner. Nicotine (\nsmoking\nand\nvaping\n) and alcohol in the evening can make a person restless and interrupt sleep.\nUnwind by keeping the lights low.\nLight signals the brain that it's time to wake up. Staying away from bright lights (including device screens), listening to soothing music, or meditating before bed can help your body relax.\nTurn off electronics.\nDon't use your phone (including texting), tablets, computer, or TV at least 1 hour before you go to bed.\nDon't nap too much.\nNaps of more than 30 minutes during the day and naps too close to bedtime may keep you from falling asleep later.\nCreate the right sleeping environment.\nPeople sleep best in a dark room that is slightly on the cool side. Use a nature sounds or white-noise machine (or app) if you need to block out a noisy environment.","attrs_markdown":"[\\[Skip to Content\\]](https:\/\/kidshealth.org\/en\/teens\/how-much-sleep.html#thelou)\n\nFind care at   [Nemours Children's Health](https:\/\/www.nemours.org\/?external_id=RE2350835010600)  [Doctors](https:\/\/www.nemours.org\/find-a-doctor.html?external_id=RE2350835010600)  [Locations](https:\/\/www.nemours.org\/locations.html?external_id=RE2350835010600)\n\n[![Nemours TeensHealth](https:\/\/kidshealth.org\/content\/dam\/kidshealth\/nemours-teenshealth-logo.svg)](https:\/\/kidshealth.org\/en\/teens.html\/)\n\n- For Parents\n- For Kids\n- For Teens\n- For Educators\n\nSearch\n\nMenu\n\n[![Nemours TeensHealth](https:\/\/kidshealth.org\/content\/dam\/kidshealth\/nemours-teenshealth-logo.svg)](https:\/\/kidshealth.org\/en\/teens.html\/)\n\nClose Menu\n\n- For Parents\n- For Kids\n- For Teens\n- For Educators\n\nBack\n\nFeatured Topics\n\nFor Parents\n\n- [Sitio para padres](https:\/\/kidshealth.org\/es\/parents\/)\n- [Parents Home](https:\/\/kidshealth.org\/en\/parents\/)\n- [General Health](https:\/\/kidshealth.org\/en\/parents\/general\/)\n- [Growth & Development](https:\/\/kidshealth.org\/en\/parents\/growth\/)\n- [Infections](https:\/\/kidshealth.org\/en\/parents\/infections\/)\n- [Diseases & Conditions](https:\/\/kidshealth.org\/en\/parents\/medical\/)\n- [Pregnancy & Baby](https:\/\/kidshealth.org\/en\/parents\/pregnancy-newborn\/)\n- [Nutrition & Fitness](https:\/\/kidshealth.org\/en\/parents\/nutrition-center\/)\n- [Emotions & Behavior](https:\/\/kidshealth.org\/en\/parents\/emotions\/)\n- [School & Family Life](https:\/\/kidshealth.org\/en\/parents\/positive\/)\n- [First Aid & Safety](https:\/\/kidshealth.org\/en\/parents\/firstaid-safe\/)\n- [Doctors & Hospitals](https:\/\/kidshealth.org\/en\/parents\/system\/)\n- [Videos](https:\/\/kidshealth.org\/en\/parents\/videos\/)\n- [Expert Answers (Q\\&A)](https:\/\/kidshealth.org\/en\/parents\/recipes\/)\n- [All Categories](https:\/\/kidshealth.org\/en\/parents\/all-categories.html)\n- [All Wellness Centers](https:\/\/kidshealth.org\/en\/parents\/centers\/center.html)\n\n[![](https:\/\/kidshealth.org\/content\/dam\/kh-reskin\/menu-promo-kid-30th.png) Nemours KidsHealth® Is Celebrating! We've been providing trusted health information for 30 years. Learn More](https:\/\/kidshealth.org\/en\/parents\/celebrating-30-years.html)\n\n- [Parents Home](https:\/\/kidshealth.org\/en\/parents\/)\n- [Sitio para padres](https:\/\/kidshealth.org\/es\/parents\/)\n- [All Categories](https:\/\/kidshealth.org\/en\/parents\/all-categories.html)\n- [All Wellness Centers](https:\/\/kidshealth.org\/en\/parents\/centers\/center.html)\n\nBack\n\nFeatured Topics\n\nFor Kids\n\n- [Sitio para niños](https:\/\/kidshealth.org\/es\/kids\/)\n- [Kids Home](https:\/\/kidshealth.org\/en\/kids\/)\n- [How the Body Works](https:\/\/kidshealth.org\/en\/kids\/center\/htbw-main-page.html)\n- [Puberty & Growing Up](https:\/\/kidshealth.org\/en\/kids\/grow\/)\n- [Staying Healthy](https:\/\/kidshealth.org\/en\/kids\/stay-healthy\/)\n- [Staying Safe](https:\/\/kidshealth.org\/en\/kids\/watch\/)\n- [Dictionary](https:\/\/kidshealth.org\/en\/kids\/word\/)\n- [Health Problems](https:\/\/kidshealth.org\/en\/kids\/health-problems\/)\n- [Illnesses & Injuries](https:\/\/kidshealth.org\/en\/kids\/ill-injure\/)\n- [Relax & Unwind](https:\/\/kidshealth.org\/en\/kids\/center\/relax-center.html)\n- [People, Places & Things That Help](https:\/\/kidshealth.org\/en\/kids\/feel-better\/)\n- [Feelings](https:\/\/kidshealth.org\/en\/kids\/feeling\/)\n- [Expert Answers (Q\\&A)](https:\/\/kidshealth.org\/en\/kids\/talk\/)\n- [Videos](https:\/\/kidshealth.org\/en\/kids\/videos\/)\n- [All Categories](https:\/\/kidshealth.org\/en\/kids\/all-categories.html)\n- [All Wellness Centers](https:\/\/kidshealth.org\/en\/kids\/centers\/center.html)\n\n[![](https:\/\/kidshealth.org\/content\/dam\/kh-reskin\/menu-promo-kid-30th.png) Nemours KidsHealth® Is Celebrating! We've been providing trusted health information for 30 years. Learn More](https:\/\/kidshealth.org\/en\/parents\/celebrating-30-years.html)\n\n- [Kids Home](https:\/\/kidshealth.org\/en\/kids\/)\n- [Sitio para niños](https:\/\/kidshealth.org\/es\/kids\/)\n- [All Categories](https:\/\/kidshealth.org\/en\/kids\/all-categories.html)\n- [All Wellness Centers](https:\/\/kidshealth.org\/en\/kids\/centers\/center.html)\n\nBack\n\nFeatured Topics\n\nFor Teens\n\n- [Sitio para adolescentes](https:\/\/kidshealth.org\/es\/teens\/)\n- [Teens Home](https:\/\/kidshealth.org\/en\/teens\/)\n- [Body](https:\/\/kidshealth.org\/en\/teens\/your-body\/)\n- [Mind](https:\/\/kidshealth.org\/en\/teens\/your-mind\/)\n- [Sexual Health](https:\/\/kidshealth.org\/en\/teens\/sexual-health\/)\n- [Food & Fitness](https:\/\/kidshealth.org\/en\/teens\/food-fitness\/)\n- [Diseases & Conditions](https:\/\/kidshealth.org\/en\/teens\/diseases-conditions\/)\n- [Infections](https:\/\/kidshealth.org\/en\/teens\/infections\/)\n- [Drugs & Alcohol](https:\/\/kidshealth.org\/en\/teens\/drug-alcohol\/)\n- [School & Jobs](https:\/\/kidshealth.org\/en\/teens\/school-jobs\/)\n- [Sports](https:\/\/kidshealth.org\/en\/teens\/sports-center\/)\n- [Expert Answers (Q\\&A)](https:\/\/kidshealth.org\/en\/teens\/expert\/)\n- [Staying Safe](https:\/\/kidshealth.org\/en\/teens\/safety\/)\n- [Videos](https:\/\/kidshealth.org\/en\/teens\/videos\/)\n- [All Categories](https:\/\/kidshealth.org\/en\/teens\/all-categories.html)\n- [All Wellness Centers](https:\/\/kidshealth.org\/en\/teens\/centers\/center.html)\n\n[![](https:\/\/kidshealth.org\/content\/dam\/kh-reskin\/menu-promo-kid-30th.png) Nemours KidsHealth® Is Celebrating! We've been providing trusted health information for 30 years. Learn More](https:\/\/kidshealth.org\/en\/parents\/celebrating-30-years.html)\n\n- [Teens Home](https:\/\/kidshealth.org\/en\/teens\/)\n- [Sitio para adolescentes](https:\/\/kidshealth.org\/es\/teens\/)\n- [All Categories](https:\/\/kidshealth.org\/en\/teens\/all-categories.html)\n- [All Wellness Centers](https:\/\/kidshealth.org\/en\/teens\/centers\/center.html)\n\n- [KidsHealth](https:\/\/kidshealth.org\/)\n- [For Teens](https:\/\/kidshealth.org\/en\/teens\/)\n- How Much Sleep Do I Need?\n# How Much Sleep Do I Need?\nen español: [¿Cuánto necesito dormir?](https:\/\/kidshealth.org\/es\/teens\/how-much-sleep.html)\n\nMedically reviewed by: [Mary L. Gavin, MDThis link opens in a new tab](https:\/\/www.nemours.org\/about\/kidshealth-medical-editors.html)\n\n- [Listen](https:\/\/app-na.readspeaker.com\/cgi-bin\/rsent?customerid=5202&lang=en_us&readid=khcontent_article&url=kidshealth.org\/en\/teens\/how-much-sleep.html \"Listen to this page using ReadSpeaker\")\n  \n  Play\n  \n  Stop\n  \n  Volume\n  \n  [mp3](https:\/\/app-na.readspeaker.com\/cgi-bin\/rsent?customerid=5202&lang=en_us&readid=khcontent_article&url=kidshealth.org\/en\/teens\/how-much-sleep.html&audiofilename=KidsHealth_&save=1 \"mp3\")\n  \n  Settings\n  \n  Close Player\n- Larger text size\n  \n  Large text size\n  \n  Regular text size\n- [Print]()\n\n### How Much Sleep Do I Need?\nMost teens need about 8 to 10 hours of sleep each night. Getting the right amount of sleep is important for anyone who wants to do well on a test or play their best in sports. Unfortunately, many teens don't get [enough sleep](https:\/\/kidshealth.org\/en\/teens\/sleep.html).\n\n### Why Don't Teens Get Enough Sleep?\nTeens often got a bad rap for staying up late, oversleeping for school, and falling asleep in class. But teen sleep patterns are different from those of adults or younger kids.\n\nDuring the teen years, the body's [circadian](https:\/\/kidshealth.org\/en\/teens\/how-much-sleep.html) circadianrhythm (an internal biological clock) is reset, telling a person to fall asleep later and wake up later. This change is likely due to the brain hormone [melatonin](https:\/\/kidshealth.org\/en\/teens\/how-much-sleep.html) melatonin, which is released later at night for teens than it is for kids and adults. This can make it harder for teens to fall asleep early.\n\nChanges in the body's circadian rhythm coincide with a busy time in life. For most teens, the pressure to do well in school is more intense and it's harder to get by without studying hard. And teens have other time demands — everything from sports and other extracurricular activities to working a part-time job. Using electronics — including phones, tablets, and computers — also makes it hard to fall sleep. Many teens are up late texting friends, playing games, and watching videos.\n\nEarly school start times also play a role in lost sleep. Teens who fall asleep after midnight still have to get up early for school, meaning that they might squeeze in only 6 or 7 hours, or less, of sleep a night. A few hours of missed sleep a night may not seem like a big deal, but it can create a noticeable sleep deficit over time.\n\n### Why Is Sleep Important?\nSleep is important for you to be at your best. Teens need sleep to:\n\n- pay attention and learn in school\n- improve athletic performance\n- grow and develop normally\n- be healthy\n\nLost sleep can lead to poor grades, relationship problems, and drowsy driving. Falling asleep while driving can cause serious car accidents.\n\nPeople with ongoing sleep deficits can have:\n\n- health problems, like heart disease and obesity\n- trouble fighting infections\n- emotional problems, like [depression](https:\/\/kidshealth.org\/en\/teens\/depression.html)\n### Am I Getting Enough Sleep?\nEven if you think you're getting enough sleep, you might not be. You may need more sleep if you:\n\n- have a hard time waking up in the morning\n- have trouble concentrating\n- are falling asleep during classes\n- feel irritable, moody, sad, or depressed\n### How Can I Get More Sleep?\nHere are some things that may help you to [sleep better](https:\/\/kidshealth.org\/en\/teens\/tips-sleep.html):\n\n**Set regular bed and wake up times.** Try to stick to your sleep schedule, within an hour or two, even on weekends.\n\n**Exercise regularly.** Regular [exercise](https:\/\/kidshealth.org\/en\/teens\/exercise-wise.html) can help you sleep better. Try not to exercise right before bed, though. Exercise can rev you up and make it harder to fall asleep.\n\n**Avoid caffeine.** Don't drink beverages with [caffeine](https:\/\/kidshealth.org\/en\/parents\/child-caffeine.html), such as soda, tea, and coffee, after dinner. Nicotine ([smoking](https:\/\/kidshealth.org\/en\/teens\/smoking.html) and [vaping](https:\/\/kidshealth.org\/en\/teens\/e-cigarettes.html)) and alcohol in the evening can make a person restless and interrupt sleep.\n\n**Unwind by keeping the lights low.** Light signals the brain that it's time to wake up. Staying away from bright lights (including device screens), listening to soothing music, or meditating before bed can help your body relax.\n\n**Turn off electronics.** Don't use your phone (including texting), tablets, computer, or TV at least 1 hour before you go to bed.\n\n**Don't nap too much.** Naps of more than 30 minutes during the day and naps too close to bedtime may keep you from falling asleep later.\n\n**Create the right sleeping environment.** People sleep best in a dark room that is slightly on the cool side. Use a nature sounds or white-noise machine (or app) if you need to block out a noisy environment.\n\n**Medically reviewed by:** [Mary L. Gavin, MDThis link opens in a new tab](https:\/\/www.nemours.org\/about\/kidshealth-medical-editors.html)\n\nDate reviewed: February 2019\n\n## More on this topic for:\n- Teens\n\n## More on this topic For Teens\n- [What Should I Do If I Can't Sleep?](https:\/\/kidshealth.org\/en\/teens\/sleepless.html)\n- [Common Sleep Problems](https:\/\/kidshealth.org\/en\/teens\/sleep.html)\n- [What Is Stress?](https:\/\/kidshealth.org\/en\/teens\/stress.html)\n- [5 Ideas for Better Sleep](https:\/\/kidshealth.org\/en\/teens\/tips-sleep.html)\n- [Technology: 5 Ways To Reboot Yourself](https:\/\/kidshealth.org\/en\/teens\/reboot.html)\n- [Is it OK to Sleep Less on Weekdays and More on Weekends?](https:\/\/kidshealth.org\/en\/teens\/sleeping-in.html)\n- [Managing Your Medical Care (Topic Center)](https:\/\/kidshealth.org\/en\/teens\/center\/medical-care-center.html)\n\nView more\n\nShare:\n\n- Share to Facebook\n- Share to Twitter\n- Share to Pinterest\n\n## RELATED CATEGORIES\n- [Body Care](https:\/\/kidshealth.org\/en\/teens\/your-body\/take-care.html)\n- [School & Health](https:\/\/kidshealth.org\/en\/teens\/homework\/health.html)\n- [Total Well-Being](https:\/\/kidshealth.org\/en\/teens\/food-fitness\/wellbeing.html)\n- [Relax & De-Stress](https:\/\/kidshealth.org\/en\/teens\/stress-coping-center\/stress-management.html)\n\n\/content\/kidshealth\/misc\/medicalcodes\/teens\/articles\/how-much-sleep\n\n##### Who We Are\n- [About Us](https:\/\/kidshealth.org\/en\/teens\/about.html)\n\n##### Working With Us\n- [Partners](https:\/\/kidshealth.org\/en\/parents\/partners.html)\n- [Editorial Policy](https:\/\/kidshealth.org\/en\/teens\/editorial-policy.html)\n- [Permissions Guidelines](https:\/\/kidshealth.org\/en\/parents\/permissions-guidelines.html)\n- [Media Requests This link opens in a new tab](https:\/\/nemours.mediaroom.com\/journalist-resources)\n- [Contact Us](https:\/\/kidshealth.org\/en\/teens\/general-information\/contact-us)\n\n##### Legal & Privacy\n- [Privacy Policy & Terms of Use](https:\/\/kidshealth.org\/en\/teens\/policy.html)\n- [Notice of Nondiscrimination](https:\/\/kidshealth.org\/en\/parents\/nondiscrimination.html)\n\n##### All Categories\n- [For Parents](https:\/\/kidshealth.org\/en\/parents\/all-categories.html)\n- [For Kids](https:\/\/kidshealth.org\/en\/kids\/all-categories.html)\n- [For Teens](https:\/\/kidshealth.org\/en\/teens\/all-categories.html)\n##### Wellness Centers\n- [For Parents](https:\/\/kidshealth.org\/en\/parents\/centers\/center.html)\n- [For Kids](https:\/\/kidshealth.org\/en\/kids\/centers\/center.html)\n- [For Teens](https:\/\/kidshealth.org\/en\/teens\/centers\/center.html)\n\n- [![Nemours KidsHealth on Facebook](https:\/\/kidshealth.org\/content\/dam\/kh-reskin\/iconFacebookWhite.svg)](https:\/\/www.facebook.com\/nemourskidshealth\/)\n- [![Nemours KidsHealth on X](https:\/\/kidshealth.org\/content\/dam\/kh-reskin\/iconTwitterWhite.svg)](https:\/\/x.com\/nemours)\n- [![Nemours KidsHealth on YouTube](https:\/\/kidshealth.org\/content\/dam\/kh-reskin\/iconYoutubeWhite.svg)](https:\/\/www.youtube.com\/@NemoursKidsHealth)\n\n[![Nemours](https:\/\/kidshealth.org\/content\/dam\/kidshealth\/logo-nemours_KidsHealth.svg)](https:\/\/www.nemours.org\/?external_id=RE2350803010600)\n\nNote: All information on Nemours KidsHealth® is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor. © 1995-2026. The Nemours Foundation. Nemours Children's Health®, Nemours KidsHealth®, KidsHealth®, and Well Beyond Medicine® are registered trademarks of The Nemours Foundation. All rights reserved. Images sourced by The Nemours Foundation and Getty Images.","attrs_readable_markdown":"### How Much Sleep Do I Need?\nMost teens need about 8 to 10 hours of sleep each night. Getting the right amount of sleep is important for anyone who wants to do well on a test or play their best in sports. Unfortunately, many teens don't get [enough sleep](https:\/\/kidshealth.org\/en\/teens\/sleep.html).\n\n### Why Don't Teens Get Enough Sleep?\nTeens often got a bad rap for staying up late, oversleeping for school, and falling asleep in class. But teen sleep patterns are different from those of adults or younger kids.\n\nDuring the teen years, the body's [circadian](https:\/\/kidshealth.org\/en\/teens\/how-much-sleep.html) rhythm (an internal biological clock) is reset, telling a person to fall asleep later and wake up later. This change is likely due to the brain hormone [melatonin](https:\/\/kidshealth.org\/en\/teens\/how-much-sleep.html) , which is released later at night for teens than it is for kids and adults. This can make it harder for teens to fall asleep early.\n\nChanges in the body's circadian rhythm coincide with a busy time in life. For most teens, the pressure to do well in school is more intense and it's harder to get by without studying hard. And teens have other time demands — everything from sports and other extracurricular activities to working a part-time job. Using electronics — including phones, tablets, and computers — also makes it hard to fall sleep. Many teens are up late texting friends, playing games, and watching videos.\n\nEarly school start times also play a role in lost sleep. Teens who fall asleep after midnight still have to get up early for school, meaning that they might squeeze in only 6 or 7 hours, or less, of sleep a night. A few hours of missed sleep a night may not seem like a big deal, but it can create a noticeable sleep deficit over time.\n\n### Why Is Sleep Important?\nSleep is important for you to be at your best. Teens need sleep to:\n\n- pay attention and learn in school\n- improve athletic performance\n- grow and develop normally\n- be healthy\n\nLost sleep can lead to poor grades, relationship problems, and drowsy driving. Falling asleep while driving can cause serious car accidents.\n\nPeople with ongoing sleep deficits can have:\n\n- health problems, like heart disease and obesity\n- trouble fighting infections\n- emotional problems, like [depression](https:\/\/kidshealth.org\/en\/teens\/depression.html)\n### Am I Getting Enough Sleep?\nEven if you think you're getting enough sleep, you might not be. You may need more sleep if you:\n\n- have a hard time waking up in the morning\n- have trouble concentrating\n- are falling asleep during classes\n- feel irritable, moody, sad, or depressed\n### How Can I Get More Sleep?\nHere are some things that may help you to [sleep better](https:\/\/kidshealth.org\/en\/teens\/tips-sleep.html):\n\n**Set regular bed and wake up times.** Try to stick to your sleep schedule, within an hour or two, even on weekends.\n\n**Exercise regularly.** Regular [exercise](https:\/\/kidshealth.org\/en\/teens\/exercise-wise.html) can help you sleep better. Try not to exercise right before bed, though. Exercise can rev you up and make it harder to fall asleep.\n\n**Avoid caffeine.** Don't drink beverages with [caffeine](https:\/\/kidshealth.org\/en\/parents\/child-caffeine.html), such as soda, tea, and coffee, after dinner. Nicotine ([smoking](https:\/\/kidshealth.org\/en\/teens\/smoking.html) and [vaping](https:\/\/kidshealth.org\/en\/teens\/e-cigarettes.html)) and alcohol in the evening can make a person restless and interrupt sleep.\n\n**Unwind by keeping the lights low.** Light signals the brain that it's time to wake up. Staying away from bright lights (including device screens), listening to soothing music, or meditating before bed can help your body relax.\n\n**Turn off electronics.** Don't use your phone (including texting), tablets, computer, or TV at least 1 hour before you go to bed.\n\n**Don't nap too much.** Naps of more than 30 minutes during the day and naps too close to bedtime may keep you from falling asleep later.\n\n**Create the right sleeping environment.** People sleep best in a dark room that is slightly on the cool side. Use a nature sounds or white-noise machine (or app) if you need to block out a noisy environment.","meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

1 hour ago

🤖

ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

Page Details

Property	Value
URL	https://kidshealth.org/en/teens/how-much-sleep.html
Last Crawled	2026-04-10 17:11:48 (1 hour ago)
First Indexed	2016-09-22 09:47:51 (9 years ago)
HTTP Status Code	200
Meta Title	How Much Sleep Do I Need? (for Teens) \| Nemours KidsHealth
Meta Description	Teens need about 8 to 10 hours of sleep each night. But you might not be getting it. Here's why - and tips for getting more shut-eye.
Meta Canonical	null
Boilerpipe Text	How Much Sleep Do I Need? Most teens need about 8 to 10 hours of sleep each night. Getting the right amount of sleep is important for anyone who wants to do well on a test or play their best in sports. Unfortunately, many teens don't get enough sleep . Why Don't Teens Get Enough Sleep? Teens often got a bad rap for staying up late, oversleeping for school, and falling asleep in class. But teen sleep patterns are different from those of adults or younger kids. During the teen years, the body's circadian rhythm (an internal biological clock) is reset, telling a person to fall asleep later and wake up later. This change is likely due to the brain hormone melatonin , which is released later at night for teens than it is for kids and adults. This can make it harder for teens to fall asleep early. Changes in the body's circadian rhythm coincide with a busy time in life. For most teens, the pressure to do well in school is more intense and it's harder to get by without studying hard. And teens have other time demands — everything from sports and other extracurricular activities to working a part-time job. Using electronics — including phones, tablets, and computers — also makes it hard to fall sleep. Many teens are up late texting friends, playing games, and watching videos. Early school start times also play a role in lost sleep. Teens who fall asleep after midnight still have to get up early for school, meaning that they might squeeze in only 6 or 7 hours, or less, of sleep a night. A few hours of missed sleep a night may not seem like a big deal, but it can create a noticeable sleep deficit over time. Why Is Sleep Important? Sleep is important for you to be at your best. Teens need sleep to: pay attention and learn in school improve athletic performance grow and develop normally be healthy Lost sleep can lead to poor grades, relationship problems, and drowsy driving. Falling asleep while driving can cause serious car accidents. People with ongoing sleep deficits can have: health problems, like heart disease and obesity trouble fighting infections emotional problems, like depression Am I Getting Enough Sleep? Even if you think you're getting enough sleep, you might not be. You may need more sleep if you: have a hard time waking up in the morning have trouble concentrating are falling asleep during classes feel irritable, moody, sad, or depressed How Can I Get More Sleep? Here are some things that may help you to sleep better : Set regular bed and wake up times. Try to stick to your sleep schedule, within an hour or two, even on weekends. Exercise regularly. Regular exercise can help you sleep better. Try not to exercise right before bed, though. Exercise can rev you up and make it harder to fall asleep. Avoid caffeine. Don't drink beverages with caffeine , such as soda, tea, and coffee, after dinner. Nicotine ( smoking and vaping ) and alcohol in the evening can make a person restless and interrupt sleep. Unwind by keeping the lights low. Light signals the brain that it's time to wake up. Staying away from bright lights (including device screens), listening to soothing music, or meditating before bed can help your body relax. Turn off electronics. Don't use your phone (including texting), tablets, computer, or TV at least 1 hour before you go to bed. Don't nap too much. Naps of more than 30 minutes during the day and naps too close to bedtime may keep you from falling asleep later. Create the right sleeping environment. People sleep best in a dark room that is slightly on the cool side. Use a nature sounds or white-noise machine (or app) if you need to block out a noisy environment.
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We've been providing trusted health information for 30 years. Learn More](https://kidshealth.org/en/parents/celebrating-30-years.html) - [Teens Home](https://kidshealth.org/en/teens/) - [Sitio para adolescentes](https://kidshealth.org/es/teens/) - [All Categories](https://kidshealth.org/en/teens/all-categories.html) - [All Wellness Centers](https://kidshealth.org/en/teens/centers/center.html) - [KidsHealth](https://kidshealth.org/) - [For Teens](https://kidshealth.org/en/teens/) - How Much Sleep Do I Need? # How Much Sleep Do I Need? en español: [¿Cuánto necesito dormir?](https://kidshealth.org/es/teens/how-much-sleep.html) Medically reviewed by: [Mary L. Gavin, MDThis link opens in a new tab](https://www.nemours.org/about/kidshealth-medical-editors.html) - [Listen](https://app-na.readspeaker.com/cgi-bin/rsent?customerid=5202&lang=en_us&readid=khcontent_article&url=kidshealth.org/en/teens/how-much-sleep.html "Listen to this page using ReadSpeaker") Play Stop Volume [mp3](https://app-na.readspeaker.com/cgi-bin/rsent?customerid=5202&lang=en_us&readid=khcontent_article&url=kidshealth.org/en/teens/how-much-sleep.html&audiofilename=KidsHealth_&save=1 "mp3") Settings Close Player - Larger text size Large text size Regular text size - [Print]() ### How Much Sleep Do I Need? Most teens need about 8 to 10 hours of sleep each night. Getting the right amount of sleep is important for anyone who wants to do well on a test or play their best in sports. Unfortunately, many teens don't get [enough sleep](https://kidshealth.org/en/teens/sleep.html). ### Why Don't Teens Get Enough Sleep? Teens often got a bad rap for staying up late, oversleeping for school, and falling asleep in class. But teen sleep patterns are different from those of adults or younger kids. During the teen years, the body's [circadian](https://kidshealth.org/en/teens/how-much-sleep.html) circadianrhythm (an internal biological clock) is reset, telling a person to fall asleep later and wake up later. This change is likely due to the brain hormone [melatonin](https://kidshealth.org/en/teens/how-much-sleep.html) melatonin, which is released later at night for teens than it is for kids and adults. This can make it harder for teens to fall asleep early. Changes in the body's circadian rhythm coincide with a busy time in life. For most teens, the pressure to do well in school is more intense and it's harder to get by without studying hard. And teens have other time demands — everything from sports and other extracurricular activities to working a part-time job. Using electronics — including phones, tablets, and computers — also makes it hard to fall sleep. Many teens are up late texting friends, playing games, and watching videos. Early school start times also play a role in lost sleep. Teens who fall asleep after midnight still have to get up early for school, meaning that they might squeeze in only 6 or 7 hours, or less, of sleep a night. A few hours of missed sleep a night may not seem like a big deal, but it can create a noticeable sleep deficit over time. ### Why Is Sleep Important? Sleep is important for you to be at your best. Teens need sleep to: - pay attention and learn in school - improve athletic performance - grow and develop normally - be healthy Lost sleep can lead to poor grades, relationship problems, and drowsy driving. Falling asleep while driving can cause serious car accidents. People with ongoing sleep deficits can have: - health problems, like heart disease and obesity - trouble fighting infections - emotional problems, like [depression](https://kidshealth.org/en/teens/depression.html) ### Am I Getting Enough Sleep? Even if you think you're getting enough sleep, you might not be. You may need more sleep if you: - have a hard time waking up in the morning - have trouble concentrating - are falling asleep during classes - feel irritable, moody, sad, or depressed ### How Can I Get More Sleep? Here are some things that may help you to [sleep better](https://kidshealth.org/en/teens/tips-sleep.html): Set regular bed and wake up times. Try to stick to your sleep schedule, within an hour or two, even on weekends. Exercise regularly. Regular [exercise](https://kidshealth.org/en/teens/exercise-wise.html) can help you sleep better. Try not to exercise right before bed, though. Exercise can rev you up and make it harder to fall asleep. Avoid caffeine. Don't drink beverages with [caffeine](https://kidshealth.org/en/parents/child-caffeine.html), such as soda, tea, and coffee, after dinner. Nicotine ([smoking](https://kidshealth.org/en/teens/smoking.html) and [vaping](https://kidshealth.org/en/teens/e-cigarettes.html)) and alcohol in the evening can make a person restless and interrupt sleep. Unwind by keeping the lights low. Light signals the brain that it's time to wake up. Staying away from bright lights (including device screens), listening to soothing music, or meditating before bed can help your body relax. Turn off electronics. Don't use your phone (including texting), tablets, computer, or TV at least 1 hour before you go to bed. Don't nap too much. Naps of more than 30 minutes during the day and naps too close to bedtime may keep you from falling asleep later. Create the right sleeping environment. People sleep best in a dark room that is slightly on the cool side. Use a nature sounds or white-noise machine (or app) if you need to block out a noisy environment. Medically reviewed by: [Mary L. Gavin, MDThis link opens in a new tab](https://www.nemours.org/about/kidshealth-medical-editors.html) Date reviewed: February 2019 ## More on this topic for: - Teens ## More on this topic For Teens - [What Should I Do If I Can't Sleep?](https://kidshealth.org/en/teens/sleepless.html) - [Common Sleep Problems](https://kidshealth.org/en/teens/sleep.html) - [What Is Stress?](https://kidshealth.org/en/teens/stress.html) - [5 Ideas for Better Sleep](https://kidshealth.org/en/teens/tips-sleep.html) - [Technology: 5 Ways To Reboot Yourself](https://kidshealth.org/en/teens/reboot.html) - [Is it OK to Sleep Less on Weekdays and More on Weekends?](https://kidshealth.org/en/teens/sleeping-in.html) - [Managing Your Medical Care (Topic Center)](https://kidshealth.org/en/teens/center/medical-care-center.html) View more Share: - Share to Facebook - Share to Twitter - Share to Pinterest ## RELATED CATEGORIES - [Body Care](https://kidshealth.org/en/teens/your-body/take-care.html) - [School & Health](https://kidshealth.org/en/teens/homework/health.html) - [Total Well-Being](https://kidshealth.org/en/teens/food-fitness/wellbeing.html) - [Relax & De-Stress](https://kidshealth.org/en/teens/stress-coping-center/stress-management.html) /content/kidshealth/misc/medicalcodes/teens/articles/how-much-sleep ##### Who We Are - [About Us](https://kidshealth.org/en/teens/about.html) ##### Working With Us - [Partners](https://kidshealth.org/en/parents/partners.html) - [Editorial Policy](https://kidshealth.org/en/teens/editorial-policy.html) - [Permissions Guidelines](https://kidshealth.org/en/parents/permissions-guidelines.html) - [Media Requests This link opens in a new tab](https://nemours.mediaroom.com/journalist-resources) - [Contact Us](https://kidshealth.org/en/teens/general-information/contact-us) ##### Legal & Privacy - [Privacy Policy & Terms of Use](https://kidshealth.org/en/teens/policy.html) - [Notice of Nondiscrimination](https://kidshealth.org/en/parents/nondiscrimination.html) ##### All Categories - [For Parents](https://kidshealth.org/en/parents/all-categories.html) - [For Kids](https://kidshealth.org/en/kids/all-categories.html) - [For Teens](https://kidshealth.org/en/teens/all-categories.html) ##### Wellness Centers - [For Parents](https://kidshealth.org/en/parents/centers/center.html) - [For Kids](https://kidshealth.org/en/kids/centers/center.html) - [For Teens](https://kidshealth.org/en/teens/centers/center.html) - [![Nemours KidsHealth on Facebook](https://kidshealth.org/content/dam/kh-reskin/iconFacebookWhite.svg)](https://www.facebook.com/nemourskidshealth/) - [![Nemours KidsHealth on X](https://kidshealth.org/content/dam/kh-reskin/iconTwitterWhite.svg)](https://x.com/nemours) - [![Nemours KidsHealth on YouTube](https://kidshealth.org/content/dam/kh-reskin/iconYoutubeWhite.svg)](https://www.youtube.com/@NemoursKidsHealth) [![Nemours](https://kidshealth.org/content/dam/kidshealth/logo-nemours_KidsHealth.svg)](https://www.nemours.org/?external_id=RE2350803010600) Note: All information on Nemours KidsHealth® is for educational purposes only. 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Readable Markdown	### How Much Sleep Do I Need? Most teens need about 8 to 10 hours of sleep each night. Getting the right amount of sleep is important for anyone who wants to do well on a test or play their best in sports. Unfortunately, many teens don't get [enough sleep](https://kidshealth.org/en/teens/sleep.html). ### Why Don't Teens Get Enough Sleep? Teens often got a bad rap for staying up late, oversleeping for school, and falling asleep in class. But teen sleep patterns are different from those of adults or younger kids. During the teen years, the body's [circadian](https://kidshealth.org/en/teens/how-much-sleep.html) rhythm (an internal biological clock) is reset, telling a person to fall asleep later and wake up later. This change is likely due to the brain hormone [melatonin](https://kidshealth.org/en/teens/how-much-sleep.html) , which is released later at night for teens than it is for kids and adults. This can make it harder for teens to fall asleep early. Changes in the body's circadian rhythm coincide with a busy time in life. For most teens, the pressure to do well in school is more intense and it's harder to get by without studying hard. And teens have other time demands — everything from sports and other extracurricular activities to working a part-time job. Using electronics — including phones, tablets, and computers — also makes it hard to fall sleep. Many teens are up late texting friends, playing games, and watching videos. Early school start times also play a role in lost sleep. Teens who fall asleep after midnight still have to get up early for school, meaning that they might squeeze in only 6 or 7 hours, or less, of sleep a night. A few hours of missed sleep a night may not seem like a big deal, but it can create a noticeable sleep deficit over time. ### Why Is Sleep Important? Sleep is important for you to be at your best. Teens need sleep to: - pay attention and learn in school - improve athletic performance - grow and develop normally - be healthy Lost sleep can lead to poor grades, relationship problems, and drowsy driving. Falling asleep while driving can cause serious car accidents. People with ongoing sleep deficits can have: - health problems, like heart disease and obesity - trouble fighting infections - emotional problems, like [depression](https://kidshealth.org/en/teens/depression.html) ### Am I Getting Enough Sleep? Even if you think you're getting enough sleep, you might not be. You may need more sleep if you: - have a hard time waking up in the morning - have trouble concentrating - are falling asleep during classes - feel irritable, moody, sad, or depressed ### How Can I Get More Sleep? Here are some things that may help you to [sleep better](https://kidshealth.org/en/teens/tips-sleep.html): Set regular bed and wake up times. Try to stick to your sleep schedule, within an hour or two, even on weekends. Exercise regularly. Regular [exercise](https://kidshealth.org/en/teens/exercise-wise.html) can help you sleep better. Try not to exercise right before bed, though. Exercise can rev you up and make it harder to fall asleep. Avoid caffeine. Don't drink beverages with [caffeine](https://kidshealth.org/en/parents/child-caffeine.html), such as soda, tea, and coffee, after dinner. Nicotine ([smoking](https://kidshealth.org/en/teens/smoking.html) and [vaping](https://kidshealth.org/en/teens/e-cigarettes.html)) and alcohol in the evening can make a person restless and interrupt sleep. Unwind by keeping the lights low. Light signals the brain that it's time to wake up. Staying away from bright lights (including device screens), listening to soothing music, or meditating before bed can help your body relax. Turn off electronics. Don't use your phone (including texting), tablets, computer, or TV at least 1 hour before you go to bed. Don't nap too much. Naps of more than 30 minutes during the day and naps too close to bedtime may keep you from falling asleep later. Create the right sleeping environment. People sleep best in a dark room that is slightly on the cool side. Use a nature sounds or white-noise machine (or app) if you need to block out a noisy environment.
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