For kids and teens, getting the recommended amount of sleep on a regular basis is linked with better health, including improved attention, behavior, learning, memory, the ability to control emotions, quality of life, and mental and physical health.

According to the CDC, establishing the following sleep habits can improve sleep quality:

• Develop consistent bedtime routines. 
• Avoid caffeine in the afternoon or evening.
• Exercise regularly and maintain a healthy diet
• Keep a quiet and relaxing bedroom at a cool temperature.
• Turn off electronic devices at least 30 minutes before bedtime.

Be a good model. As students are encouraged to get a good night’s sleep, recognize that the adults around them also can incorporate these healthy habits and routines.

As you and your family adjust, give your changes time to work. It can take up to two weeks to see the benefits.

Sleep isn’t just about feeling rested. For teens, getting enough good sleep plays a huge role in how well they think, learn and perform in school. Teens who regularly hit their sleep "sweet spot" can focus better, remember more and handle tough assignments with less stress. On the flip side, not getting enough sleep can make problem‑solving harder, slow down decision‑making and fog overall thinking—all of which can get in the way of academic success and long‑term mental health.

Sleep is also one of the body’s best tools for managing stress. During deep sleep, the brain helps balance stress hormones like cortisol, which keep emotions more steady throughout the day. When teens consistently get the recommended 8-10 hours of sleep each night, they’re better prepared to handle the physical, social and emotional changes happening around them.