Most teens need about 8½ to more than 9 hours of sleep each night. The right amount of sleep is essential for anyone who wants to do well on a test or play sports without tripping over their feet. Unfortunately, though, many teens don't get enough sleep

The medical review of some research finding offer following view points:

• As teenagers move through the teen years, they need increasing amounts of sleep.
• Teens need nine hours of sleep each night to avoid behaviors associated with sleep deprivation.
• Teen sleep deprivation is associated with information processing and memory deficits, increased irritability, anxiety, and depression, and decreased creativity and ability to handle complex tasks.
• 20% of all high school students fall asleep in school.
• Over half of students report being most alert after 3:00 in the afternoon.
• Additional weekend sleep does not offset the effects of sleep deprivation.
• The adolescent's circadian rhythm means he or she will feel awake later into the evening (through midnight) and unable to fall asleep. (Even if they go to bed at 9:30, they are not likely to fall asleep til after 11:00.)

How will you know your child is not getting enough sleep?

• difficulty waking up in the morning
• inability to concentrate
• falling asleep during classes
• feelings of moodiness and even depression

Consider the following tips to make sure your adolescents get enough sleep:

• Help them establish a regular, relaxing routine to unwind from the activities of the day. This signals to the body that it is time to prepare for sleep.
• Discourage them from reading books or watching television programs at bedtime that are violent, frightening, or controversial. This content can act as a stimulant that delays the onset of sleep.
• Discourage caffeine consumption in the afternoon and evening.
• Encourage regular exercise.
• Discourage naps.