Sleep deprivation in teens is highly prevalent, and according to Sleep

Foundation’s “Teens and Sleep,” only 15% of teens get eight to ten hours of sleep each night, which is the amount of sleep teens require for healthy growth.

1. Establish a regular sleep routine

Establishing a regular sleeping pattern helps to stabilize your body’s internal clock. Start by going to bed around the time you normally begin to grow tired. Stabilizing your internal clock helps you fall asleep and stay asleep throughout the night.

2. Relax as much as possible

At the end of a long day, relaxing before going to bed is vital. Deep breathing helps your muscles relax and release built-up tension. You can also try visualizing a scene that is calming to you. Focus solely on the way the scene makes you feel. Meditating may also help contribute to a relaxed state.

3. Stay away from big dinners

Big dinners will probably have more fat than smaller dinners and fatty foods take more work to be broken down in your stomach. In turn, this may keep you up at night and cause discomfort.

4. Say no to late night electronics

Electronics emit a blue light, and using electronics two hours before a normal bedtime is disruptive to body rhythms. Many people also tend to enjoy late night television shows to help unwind, however these programs tend to be more stimulating rather than relaxing. Try listening to music or an audio book to relax at the end of the day. This point is from Help Guide.