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Sleep gives your body rest and allows it to prepare for the next day. It's like giving your body a mini-vacation.

Sleep also gives your brain a chance to sort things out, store information, replaces chemicals and solves problems.

Adequate sleep promotes healing, improves brain function and reduces the risk for chronic diseases.

If you don't, you may not grow as well. Too little sleep can affect growth and your germ-fighting immune system, which keeps you from getting sick.

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

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Most teens need about 8-10 hours of sleep each night.

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Try to go to bed and wake up at the same time every day, even on weekends. This helps your body get into a routine.

Turn off the TV, computer, and other devices, including cell phones, at least 1 hour before it’s time to sleep.

Follow a bedtime routine that is calming, such as taking a warm bath or reading.

Don’t have drinks with caffeine in them, especially in the late afternoon and evening. Coffee, tea, energy drinks, and some sodas have caffeine.

Don't watch scary TV shows or movies close to bedtime because these can sometimes make it hard to fall asleep.

Do exercise earlier in the day — it helps a person sleep better.

Use your bed just for sleeping — not doing homework, reading, playing games, or talking on the phone. That way, you'll train your body to connect your bed with sleep.

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1. An hour before bed put away all electronics. The brightness of the electronics can trick your mind thinking it is day time.

2. Write in a journal. This can help you clear your mind.

3. Sleep in a dark & comfortable room: Light tells your body that it is time to be awake so you want it to be dark at night.

4. Do not sleep with a pet if they wake you up throughout the night.

5. Avoid caffeinated drinks. These will keep you awake.

6. Exercise: Getting exercise throughout the day can make you more tired for night time. But if you exercise too close to bedtime it can keep you awake.

7. Once you are laying down, try a peaceful mind exercise such as counting back from 100.

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Nightmares: Watching a scary movie before going to bed can cause bad dreams. Somethings you can do before bed is thinking of good thoughts and memories, reading a book, or listening to soothing music.

Worry & Stress: Having a lot of school work, doing sports, or even chores around the house can be very overwhelming. Speak up to your parents if you are having a hard time sleeping due to stress. They can help you balance your schedule.

Feeling uncomfortable: Make sure your bed is ready for sleep and relaxing. Turn on a fan if you are hot or put some socks on when you are cold. Have a regular bedtime routine that helps you relax before bed.

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Many teens have trouble falling asleep that early because their brains naturally work on later schedules.

During the teen years, the body's internal sleep clock is reset to fall asleep later at night and wake up later in the morning. This change happens because teen brains make the sleep hormone melatonin later at night than kids’ and adults’ brains do.

Bright lights and the blue light from electronic devices also delay the release of melatonin, making it even harder to sleep.

Lots of people have insomnia — trouble falling asleep or staying asleep. All sorts of things can make it hard to sleep, including:

feeling uncomfortable or sick (a stuffy nose, headache, or other pain, for example)

uncomfortable sleeping environment (a room that's too hot, cold, bright, or noisy)

stress or anxiety, like worrying about school, relationships, or problems at home

mental health problems, such as depression or post-traumatic stress disorder (PTSD)

some medical problems

some medicines

poor sleep habits

Sleepwalking: Most sleepwalkers are kids, but some teens and adults also sleepwalk. Sleepwalking often happens when a person is sick, has a fever, is not getting enough sleep, or is stressed. Sleepwalking usually isn’t a serious problem. Sleepwalkers tend to go back to bed on their own and don't remember sleepwalking. Try not to wake sleepwalkers because this might scare them. Instead, gently guide them back to bed.

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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

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A popular teen magazine has hired you to write an advice column titled “Dear Sleepy.” As Sleepy, you’ll receive letters from kids struggling with sleep problems and you’ll answer them, providing information and suggestions to help remedy their problems. Check out the “Dear Sleepy” handout, which provides four letters from readers about their sleep problems. Select one of the letters and write your response to help Sleepy’s loyal readers get a peaceful night’s sleep!