Sleep is important for teenagers' growth, development, and overall health. Help your teen develop good sleep habits early so they can get the sleep they need.

Encourage a regular sleep schedule. Talk to your teenager about setting regular bedtimes and wake-up times so they can get enough sleep. Encourage your teen to wake up and go to bed at about the same time each day. On weekends, teens should try to stick to their sleep schedule as close as they can. Going to bed much later and sleeping in on weekends can make it harder to sleep well during the week. Teens who are very tired during the day can take a short nap (less than an hour) in the early afternoon. Longer or later naps can make it harder to fall asleep at night.

Help make the bedroom quiet and restful. Don't keep a TV or video game system in your teen's bedroom.

Help your teen create a bedtime routine. About an hour before bedtime, have your teen put away homework and turn off the TV, computers, and handheld devices. Consider turning off cellphones or charging them outside the room. Encourage your teen to do a relaxing activity, such as taking a warm bath or reading, before going to sleep.

Encourage habits during the day that help your teen get better sleep at night. Help your teen limit caffeine (found in coffee, tea, soda, energy drinks, and chocolate), especially in the late afternoon and evening. Caffeine can keep your teen awake or make it harder for them to fall asleep. Encourage your teen to get physical activity, such as walking, bicycling, or sports, regularly. This will help make them tired and help them fall asleep faster and sleep better.

• Your teen has trouble sleeping more than once in a while, has frequent nightmares, or often wakes up during the night.
• You have questions or concerns about your teen's sleep.
• Your teenager snores.

How much sleep does my teenager need? Although it can vary, typically, teens need 8–10 hours of sleep each night.

What problems can happen if teens don't get enough sleep? Not getting enough sleep can cause problems paying attention at school or at work. It also can affect teens' ability to drive. In addition, teens who don't get enough sleep may not do as well in school or in sports. They may feel moody or depressed, or have other emotional problems.

What can I do if my teen cannot sleep? Try a white noise machine, electric fan, or soft music if noise from outside the room keeps your teen awake. Do not give your teen sleeping pills or other sleep aids unless your health care provider says it's OK.