The Simplest Way Teens Can Protect Their Mental Health: Sleep

As parents of teenagers, especially those raising children in a busy international environment, it can sometimes feel like everything affects our child’s mental health—school pressure, friendships, screens, social media, and the constant balancing act of family life across cultures.

But new research suggests that one of the simplest and most powerful protective factors for teen mental health might be something many families already negotiate every weekend: sleep.

A recent study from the University of Oregon—my alma mater, which made me especially proud to see this work coming from there—found that teens and young adults who sleep in on weekends to make up for lost weekday sleep have a significantly lower risk of depression.

What the Research Found

The study looked at adolescents and young adults aged 16 to 24, using data from the U.S. National Health and Nutrition Examination Survey (2021–2023). Researchers compared weekday sleep with weekend sleep and examined how these patterns related to mental health.

The key finding was striking:

Teens and young adults who caught up on sleep during weekends had a 41% lower risk of depressive symptoms compared to those who did not.

In the study, depressive symptoms were identified when participants reported feeling sad or depressed every day.

While consistent sleep remains the ideal, this research shows that weekend “catch-up sleep” can offer meaningful mental health protection when weekday sleep falls short—which is very common during adolescence.

Why Is Sleep So Hard for Teens?

Many parents ask: “If sleep is so important, why can’t teens just go to bed earlier?”

The answer lies in biology.

During adolescence, the body’s circadian rhythm shifts:

• Teens naturally become more like night owls

• Falling asleep early becomes genuinely difficult

• This shift continues until around ages 18–20

  
  

For many teens, their natural sleep window is closer to 11:00 p.m. to 8:00 a.m., which often clashes with early school start times—whether in the U.S., the Netherlands, or international school systems.

As one of the study’s authors explained, this isn’t a motivation issue—it’s a developmental one.

What This Means for Families in the Netherlands

For international families, weekends often look different:

• Fewer early-morning commitments

• More flexibility in schedules

• A chance to recover from long school days, homework, and extracurriculars

This research suggests that allowing teens to sleep longer on weekends—within reason—may actually support their emotional well-being, rather than undermine it.

That doesn’t mean abandoning routines entirely. Rather, it means:

• Recognizing that perfect sleep consistency may not be realistic

• Letting teens recover from weekday sleep debt

• Viewing weekend sleep as part of mental health care, not “laziness”

  
  

Important Balance: Sleep In, But Not All Day

The researchers are clear:The goal is not extreme schedule shifts or sleeping until late afternoon.

Helpful guidelines include:

• Allowing extra sleep on weekend mornings

• Keeping bedtimes from drifting too late

• Supporting healthy weekday sleep habits where possible

• Reducing guilt or conflict around weekend sleep-ins

  
  

For many teens, especially those juggling international academics and social transitions, this balance can reduce stress rather than add to it.

Why This Matters for Teen Mental Health

Depression is one of the leading causes of functional impairment in adolescents and young adults. This can show up as:

• Difficulty attending school consistently

• Trouble concentrating

• Withdrawal from friends or family

• Reduced motivation or energy

  
  

Sleep is not a cure-all—but it is one of the most accessible, evidence-based protective factors we have.

A Takeaway for Parents

If your teenager struggles to get enough sleep during the school week, this research offers reassuring news:

Letting them catch up on sleep during the weekend may be helping their mental health more than you realize.

As a psychologist working with international families, and as a proud University of Oregon alum, I find this research both validating and hopeful. Sometimes, small, compassionate adjustments at home can make a meaningful difference.

If you have questions about sleep, mood, or your teen’s emotional well-being, Baumgarten Child Psychology and More is here to support you.

Healthy sleep supports healthy minds—and sometimes, that starts with sleeping in on a Saturday morning.