Sleeping In Boosts Teen Mental Health, Study Finds

Weekend lie-ins may reduce depression risk by 41% for sleep-deprived teens.

Published on Feb. 8, 2026

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A new study has found that allowing teenagers to sleep in on weekends can significantly improve their mental health. Researchers from the University of Oregon and SUNY Upstate Medical University discovered that teens who "catch up" on sleep missed during the school week have a 41% lower risk of developing depression. The study highlights how the natural sleep-wake cycles of adolescents are often at odds with early school start times, leading to chronic sleep deprivation that can negatively impact brain function and mood.

Why it matters

Many high school students are not getting the recommended 8-10 hours of sleep per night, with 84% of high school seniors, 80% of female high school students, and 84% of Black high school students being sleep-deprived according to CDC data. This lack of sleep can contribute to mood swings, negative thoughts, and the development of mental health issues like depression in teenagers.

The details

The study, co-authored by Melynda Casement, PhD, and Jason T. Carbone, PhD, LMSW, found that teens who were able to "catch up" on sleep they missed during the school week by sleeping in on weekends had a 41% lower risk of depression. This is because insufficient sleep can disrupt the default mode network in the teenage brain, which is linked to the development of depression. Experts say that the natural circadian rhythms of adolescents, which cause them to want to go to bed and wake up later, often clash with early school start times, leading to chronic sleep deprivation.

  • The study was conducted on young people in the United States between the ages of 16 and 24.

The players

Melynda Casement, PhD

Associate professor of psychology at the University of Oregon and director of the University of Oregon Sleep Lab.

Jason T. Carbone, PhD, LMSW

Assistant professor of public health and preventative medicine, assistant professor of family medicine, and director of family medicine research at SUNY Upstate Medical University.

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What they’re saying

“It's common for adolescents to have afternoon and evening activities such as homework, extracurricular activities, jobs, and social lives. Teens may go to bed late, and then wake up early for school start time.”

— Melynda Casement, PhD, Associate professor of psychology at the University of Oregon and director of the University of Oregon Sleep Lab

“Adolescents naturally develop a delayed circadian rhythm, meaning they want to sleep later and wake later. If they're forced to wake up early, this can result in chronic sleep restriction. Teens might compensate with extra sleep on weekends or naps, which can look inconsistent, but really reflects their attempts to cope with a schedule that doesn't match their biological clock.”

— Kevin S. Gipson, MD, MS, FAASM, Instructor in pediatrics at Harvard Medical School and a pediatric sleep medicine specialist at Mass General Brigham for Children in Boston

What’s next

The study's authors recommend that parents emphasize the importance of good sleep hygiene and consistent sleep-wake schedules for their teenage children, while also allowing them to "catch up" on sleep by sleeping in on weekends when possible.

The takeaway

This study highlights the significant mental health benefits that can come from allowing teenagers to get the sleep their bodies and brains need, even if that means letting them sleep in on weekends to make up for sleep lost during the school week due to early start times and busy schedules.