Encourage restful activities during the evening, such as reading.
Decide together on appropriate time limits for any stimulating activity such as homework or screen time. A late night on Sunday followed by an early Monday morning will make your child drowsy for the start of the school week. Encourage an early night every Sunday. Allow your child to sleep in on the weekends. Together, brainstorm ways to increase their nightly quota of sleep. Try not to argue with your teenager about bedtime. Preventing sleep deprivation in teenagers – tips for parents increased number of ‘sick days’ from school because of tiredness. clumsiness, which may result in physical injuries. The effects of chronic (ongoing) sleep deprivation may include: The developing brain of a teenager needs between eight and 10 hours of sleep every night. sleep disorder – sleep disorders, such as restless legs syndrome or sleep apnoea, can affect how much sleep a teenager gets. social attitudes – in Western culture, keeping active is valued more than sleep. An over-aroused brain is less able to fall asleep. vicious circle – insufficient sleep causes a teenager’s brain to become more active. 
In the evening, lights from televisions, mobile phones and computers can prevent adequate production of melatonin, the brain chemical (neurotransmitter) responsible for sleep
light exposure – light cues the brain to stay awake. leisure activities – the lure of stimulating entertainment such as television, the internet and computer gaming can keep a teenager out of bed. hectic after-school schedule – homework, sport, part-time work and social commitments can cut into a teenager’s sleeping time. Teens who put down their smart-phones an hour before bed gain an extra 21 minutes sleep a night, (that's one hour and 45 minutes over the school week) according to a study by Vic Health and the Sleep Health Foundation using screen based devices – smart phones and other devices used around bed time reduce sleep time. This nightly ‘sleep debt’ leads to chronic sleep deprivation Yet, while the teenager falls asleep later, early school starts don’t allow them to sleep in. hormonal time shift – puberty hormones shift the teenager’s body clock forward by about one or two hours, making them sleepier one to two hours later. Some of the reasons why many teenagers regularly do not get enough sleep include: 
It can also affect academic performance at school. This can have dramatic effects on a teenager’s life, impacting their mental wellbeing, increasing their risk of depression, anxiety and low self-esteem.
Regularly not getting enough sleep leads to chronic sleep deprivation. Yet most adolescents only get about 6.5 – 7.5 hours sleep per night, and some get less. This is more than the amount a child or an adult needs. Sleep research suggests that a teenager needs between eight and 10 hours of sleep every night.
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