If your teen seems exhausted no matter how much they sleep, you’re in good company. Many parents are noticing that their teens feel drained, moody, or low-energy, even after what should be a full night’s rest. While some fatigue is normal during adolescence, persistent tiredness can be a sign that something more serious is happening.
Understanding the hidden causes behind teen fatigue can help families give their teens the support, structure, and emotional space they need to recover.
Here are the most common reasons teens feel tired all the time, and what parents can do to support and help them.
1. Screen Time and Sleep Disruption
Most teenagers rely heavily on technology, including phones, gaming systems, laptops, and tablets. But late-night scrolling can dramatically disrupt the sleep cycle.
Screens affect teens in several ways:
Blue Light Exposure
Blue light from screens delays the release of melatonin, the hormone that helps the body wind down. This makes it harder to fall asleep and results in lighter, less restorative sleep.
Mental Stimulation
Even harmless activities like browsing social media keep the brain active at bedtime. For tired teens, this stimulation can push their sleep far later without them noticing.
Irregular Sleep Schedules
Teens naturally shift toward a later circadian rhythm, and screens push their bedtime even later. Once the pattern starts, it can be hard to reset.
If your teen is tired all the time, reviewing nighttime screen habits is a great place to start.
2. Emotional Burnout and Stress
Academic pressure, social expectations, extracurriculars, and internalized perfectionism can all lead to teen burnout. Burnout in teens often looks different than it does in adults. Instead of talking about stress, many teens shut down.
Signs of emotional burnout in teens may include:
- Oversleeping or trouble waking up
- Difficulty concentrating
- Irritability or withdrawal
- Loss of motivation
- Feeling “numb” or overwhelmed
- Changes in appetite
Emotional burnout drains energy the same way physical stress does. Addressing it early can prevent deeper mental health struggles.
3. Poor Sleep Hygiene
Lifestyle habits often contribute to sleep and mental health issues in teens.
Some common sleep disruptors include:
- Caffeine too late in the day
- Irregular sleep/wake times
- Eating heavy meals late at night
- Sleeping with the TV or music on
- Studying in bed
- Staying up to finish schoolwork
While teens typically need 8-10 hours of sleep, many get far less due to routine disruptions. Over time, lost sleep adds up, and your teen can reach a state where they never feel rested at all.
4. Underlying Mental Health Concerns
Fatigue can sometimes be tied to anxiety, depression, or chronic stress. Teens may not always express their emotions directly, but their bodies often reveal what they can’t say out loud.
Watch for things like:
- Frequent headaches or stomachaches
- Declining school performance
- Sudden mood changes
- Avoiding activities they once enjoyed
- Trouble falling or staying asleep
If your teen’s tiredness is paired with emotional changes, deeper support may be needed. If you think your child might be struggling with depression, reach out to their pediatrician today.
5. Physical Health Issues to Rule Out
While many causes of fatigue are behavioral or emotional, it’s still important to rule out:
- Iron deficiency
- Thyroid disorders
- Chronic illnesses
- Vitamin deficiencies
- Sleep disorders (like sleep apnea)
A simple check-in with a pediatrician can help ensure there isn’t a medical issue contributing to your teen’s exhaustion.
How Parents Can Help Teens Reset
Create a Gentle, Consistent Sleep Routine
Encourage a wind-down ritual: dim lighting, quiet activities, and no screens 30-60 minutes before bed.
Set Healthy Screen Boundaries
Phones charging outside the bedroom is one of the most effective changes families can make.
Prioritize Downtime
Teens need rest mentally as much as physically. Encourage breaks, hobbies, and low-pressure activities.
Model Balance
Let your teen see you resting, taking breaks, and managing stress in healthy ways.
Keep Communication Open
Ask how they’re feeling, and listen without jumping straight into solutions.
Seek Professional Support When Needed
If your teen’s fatigue is persistent, severe, or affecting daily life, a pediatrician or mental health provider can help.
Fatigue Doesn’t Have to Be a Teen’s Way of Life
If your teen is always tired, they’re likely dealing with more than just a busy schedule. With the right balance of rest, emotional support, screen boundaries, and healthy habits, most teens can regain their energy and feel like themselves again.
If you need help supporting your teen or would like to explore the issue further, please get in touch with the care team at Genesis Pediatrics at (585) 426 4100 today. We’re here for you both!