The importance of sleep during the teen years

Take two weeks to develop new sleep habits, either for the upcoming school year or for the time changes in the school year.
Teens need at least 8 to 10 hours of sleep each night.
Teens should take 30 to 45 minutes to wind down for the night, ideally in their beds without screens.
On the weekends, teens should try not to shift their sleep schedule more than one hour, so their weekday schedules are not disrupted (i.e. if they generally go to sleep at 9 p.m. and wake up at 6 a.m. then on weekends they can go to sleep at 10 p.m. and wake up at 7 a.m.).
Parents and teens should work to create a study space outside of the bed so that it remains a place of rest.
After-school naps are okay, but teens should take naps right after school and limit them to 30 minutes.
Avoid caffeine after school hours.