It is crucial to see sleep as something you "need" to do every night, rather than something you "get" to do, as emphasized by Stanford sleep specialist, Dr. Rafael Pelayo.
Sleep is the most basic bodily need, especially for teens, as we need to be attentive & energetic through the day. However, according to a poll by the National Sleep Foundation, almost 75% of teens are not getting enough sleep. We see this at a time where there is clear data showing the relationship between sleep deprivation & suicidal behavior. Sacrificing sleep to study has been shown to cause academic problems (additional source).
From improving memory & increasing attention span, to keeping your body happy & healthy, the benefits of sleep are endless.
Healthy amount of sleep is around 8 to 10 hours per night for teens. You can strengthen your quality sleep time by trying these apps:
Relax Melodies: Sleep Zen Sounds...
Sleep Cycle alarm clock
Besides the number of hours, keeping a regular sleep pattern is essential. On weekends, staying up late or sleeping-in excessively will eventually damage your quality of sleep & can negatively impact your 'biological clock', or the natural rhythm of your body's behaviors.
At night, staying away from blue light (cellphones, computer screens, etc.) can help you fall asleep faster & prevent disorientation of your circadian rhythm.
"Your life is a reflection of how you sleep, and how you sleep is a reflection of your life." Dr. Rafael Pelayo