While sleep requirements fluctuate from person to person, most teenagers sleep for about six to seven hours. However, according to experts, they need at least eight to ten hours of sleep every day. 

Why is good sleep important? According to healthline.com, studies have shown that good sleep can improve your learning capacity and enhance memory. It also contributes to a healthy immune and endocrine system. Sleeping for limited hours can lead to a greater risk of heart diseases and stroke, and can lead to depression and anxiety. Here are some ways to help you sleep better:

• Make sure your sleep schedule is fixed：Having a fixed bedtime schedule helps set your body’s internal clock. It will eventually become easier for you to wake up on time, so you should choose a bedtime when you usually feel tired.
• Avoid changing your bedtime schedule on weekends ：Sleeping for a longer time on the weekends causes a change in your sleep schedule and makes it harder for you to get back to school on Monday. Instead, you can take afternoon naps of about 15-20 minutes.
• Limit caffeine：Caffeine causes sleeping problems by reducing the amount of time we sleep. It degrades sleep quality and shortens the deep sleep time (REM sleep), ultimately disrupting the body clock.
• Avoid bright screens before your bedtime：The blue light that is emitted from phones, tablets, and laptops can delay the release of the sleep-inducing hormone melatonin, consequently increasing alertness and resetting of the body’s internal clock.
• Sleep in a dark room：Exposure to bright light at night increases alertness and makes it hard to go to bed. It reduces the duration of REM (rapid eye movement) sleep. If you can’t sleep in complete darkness, try installing a dim night light in your room or the hallway.