Denise Pope, a child development expert from Stanford University, emphasizes that teenagers benefit from bedtime routines similar to those of younger children.

Establishing a tech-free bedtime routine is crucial for improving sleep; experts suggest separating teens from devices at night to minimize distractions.

Winding down at night should start at least 30 minutes before sleep, with activities like reading or taking a warm shower, and notifications should be silenced.

To promote better sleep, it is advised to avoid caffeine and energy drinks in the afternoon and evening.

Creating an optimal sleep environment that is cool, dark, and quiet can support improved sleep for teenagers.

Parents are encouraged to provide traditional alarm clocks instead of allowing teens to use their phones as alarms.

Research indicates that nearly 80% of American teenagers are sleep-deprived, needing 8 to 10 hours of sleep according to the Centers for Disease Control and Prevention.

Sleep deprivation among teens negatively impacts mental health and school attendance, leading to issues such as irritability and poor academic performance.

Drowsy driving is a significant risk for teens, with more accidents caused by lack of sleep than by alcohol consumption.

Professional sports teams are hiring sleep coaches to improve athletes' performance and recovery, highlighting the importance of sleep in physical health.

Weekend sleep-ins can indicate a lack of adequate sleep during the week; it is advised to limit extra sleep to a couple of hours to maintain a healthy body clock.

Limiting screen time at least an hour before bed can enhance melatonin release, promoting drowsiness.