Getting a good quality amount of sleep is really important. It improves productivity, memory and grades, and also makes you feel better and gives you more energy. The following will help you understand about sleep, especially during the teen years and what you can do to improve your sleep.
But melatonin is released one-hour later each year during adolescence
Throughout adolescence malatonin is released one-hour later on on average every year continuing throughout adolescence, because of brain development. So every year, you feel sleepy later and later, making it difficult in falling asleep.
Get enough REM sleep
Going to bed later is fine, if you can sleep in. However with getting up early for school can make you sleep deprived. Symptoms of sleep deprivation, include waking up feeling really tired, no energy or during the day feeling tired and falling asleep. We become sleep deprived when we do not get enough REM Rapid Eye Movement) sleep.
We need at least 1.5 hours of REM sleep each night. It takes about 5-hours (on average, depending on the person) of REM sleep to get into REM sleep. So as an example, if you go to sleep at 12-am, you will reach REM sleep at 5am, then you need 1.5-hours of REM sleep. This would meaning waking up no earlier than 6:30 to get enough REM sleep. If in this example, one had to get up at 5:530 or 6am they would feel sleepy and be sleep deprived. Among teens, they still need about 9-10 hours of sleep, so getting into REM sleep takes longer and they can require longer REM sleep. Without enough can affect concentration, memory, stress, etc. and making one feel tired during the day.