Most teens need a minimum of eight to nine hours of sleep each night. Unfortunately, many teens don’t. In fact, studies show that about one in four teens has trouble sleeping.

Getting up early for school, spending the day in stuffy classrooms, and reporting to after-school practices and activities make for a long day. Not having adequate rest makes it worse.

While it’s tempting to blame their lifestyle for their tiredness, medical experts have determined that the sleep patterns of adolescents actually differ from those of younger children or adults.

Studies indicate a teen’s internal biological clock temporarily resets itself, telling a person to fall asleep later andwake up later. The brain hormone melatonin is produced later at night for teens, making it harder for them to fall asleep at a decent hour.

Sleep is important. Not getting adequate rest affects a person’s concentration as well as his or her mood. Research indicates that over 20% of high school students fall asleep in class. Lack of sleep can also be blamed for poorer grades and dimished athletic ability.

This tiredness affects not only a teen’s school life, but also their driving. The National Highway Safety Traffic Administration estimates that 1,500 people are killed every year because of tired drivers between the ages of 15 and 24. In fact, more than half of the people who crash as a result of falling asleep at the wheel are under the age of 26.

If your teen has difficulty waking up in the morning, cannot concentrate, falls asleep during school, or feels unusually moody or depressed, he or she may be lacking sufficient sleep.

Here are some tips to help your teen get more sleep:

Exercise and be active during the day. Just like toddlers who run all day and crash all night, teens who get at least 60 minutes of exercise a day (not too close to bedtime) may find it easier to fall asleep. And don’t let them nap during the day.

Set a bedtime routine. Again, what worked for your child when he or she was small may help them now as well. Going to bed at the same time every night helps regulate that internal clock. Creating a bedtime routine — reading, listening to music — enhances this. Help them stick to the sleep routine even on weekends.

Turn off the electronics. Using the bedroom for sleeping only — uninterrupted by cell phones, TVs or computers — will establish an good sleeping environment. Turn down the lights and keep the room on the cool side.

Avoid alcohol, drugs and other stimulants. Don’t let your teen turn to drugs and alcohol to make them feel sleepy. Not only are such things inappropriate for teen consumption, they also disrupt sleep patterns. Nicotine is also a stimulant, so now teens have another reason to not smoke. Caffeine from beverages or foods may also cause restlessness.

Unwind mentally. Stress can trigger insomnia. Suggest yoga, prayer or breathing exercises to help your teen relax.

It’s common for everyone to have trouble sleeping now and then, but if the problem persists for more than a month without relief, it’s time to consult a doctor. Chronic insomnia can be caused by medical conditions, mental health problems, certain medications or even substance abuse. Alternately, if your teen is getting the recommended amount of sleep each night and still feels excessively tired, it’s a good idea to have him or her checked.

Do you think middle- and high-school start times should be made later to accommodate teens’ need for more sleep?