Here are few important tips for those teenagers who suffer from lack of sleep. It is important to minimize noise with ear plugs, minimize light with curtains. Use a small night-light if you need to get up at night. Teens should avoid large meals within two hours of bedtime. Having a glass of milk helps people go to sleep. Exercises help to reduce stress. Avoid doing strenuous work within three hours of bedtime. Avoid taking a nap late in the afternoon. If necessary then take a nap about eight hours after you awake. Stop working at any task an hour before bedtime to calm mental activity. Keep your mind off worries or things that upset you; avoid discussing emotional issues. make sure your bedroom is well ventilated. Consider having pets stay out of your sleeping area. Try to use relaxation technique, muscle relaxation and practice it in bed. Avoid intake of nicotine before bedtime as it mostly interferes wit your sleep.

 Caffeine should be discontinues at least 5 hours before bedtime. Caffeine is present in coffee, cola, and tea, chocolate. It acts as a stimulant and should be avoided.

 Alcohol is a depressant and may help you fall asleep, but the subsequent metabolism that clears it from your body when you are sleeping causes a withdrawal syndrome. This causes awakenings and is often associated with nightmares and sweats.

 If you are still having trouble sleeping after trying some of these suggestions, consult your doctor.