This Is the Ideal Bedtime for Teens

And it might just be the key to better grades.

Photo by Nico De Pasquale Photography/Getty Images

It’s no secret that a bad night’s sleep can ruin a day’s productivity—and when it comes to hard-working high school students, shuteye is even more important. But as they study for tests, prepare for college, and balance academics and extracurricular activities, it can sometimes seem like there’s no time for the recommended eight hours of sleep. Now new research published in the Journal of Sleep Research suggests that if teens hit they hay between 10 and 11 p.m., they may see more success.

The study comes from researchers at Uni Research, in collaboration with the Norwegian Institute of Public Health, Ørebro University, and University of California, Berkeley. Researchers looked at 2012 data from almost 8,000 Norwegian adolescents between the ages of 16 and 19, including GPA (which was used to measure academic success) and sleep times. They found that teens that went to bed between 10 and 11 p.m. during the week had the best grades in the group. Successful teens also slept smart on the weekends—later weekend bedtimes were correlated with low GPAs, as well. Even after accounting for other sociodemographic factors, sleep loss had the highest correlation with poor grades.

"Our findings suggest that going to bed earlier, and encouraging similar bed- and sleeping times during the week, are important for academic performance," lead author Mari Hysing said in a statement.

Of course, it might help for schools to start later, and we also know that technology can sabotage sleep, but enforcing a bedtime (even one of 11 p.m.) could help your teen get on the right (sleeping) track.