A minimum of 8 to 9 hours’ good sleep on school nights is recommended for teens.
Limit screens in the bedroom -If possible, don’t have a mobile, tablet, TV or computer in the bedroom at night, as the light from the screen interferes with sleep. Having screens in the bedroom also means your teen is more likely to stay up late interacting with friends on social media. Encourage your teenager to have at least 30 minutes of screen-free time before going to sleep.
Exercise for better sleep – It’s official: regular exercise helps you sleep more soundly, as well as improving your general health. Teenagers you should be aiming for at least 60 minutes’ exercise every day, including aerobic activities such as fast walking and running. Exercising out in daylight will help to encourage healthy sleep patterns, too.
Cut out the caffeine – Too much caffeine can stop you falling asleep and reduce the amount of deep sleep you have.
Avoid long weekend lie-ins – Try not to not sleep in for hours at weekends. Late nights and long lie-ins can disrupt your body clock and leave you with weekend “jet lag” on Monday morning