(HealthDay News) -- Teens need plenty of sleep, about nine hours per night. That can be tough to achieve, but parents can help instill healthy sleep habits.

The Cleveland Clinic offers this advice:

  • Keep a regular bedtime and wake schedule every day, including weekends.
  • Take a 30-minute nap in the early afternoon to boost energy.
  • Get plenty of exercise, aiming for 30-to-60 minutes at least four days per week.
  • Avoid foods and beverages containing caffeine in the evening, and abstain from drugs and alcohol.
  • Have a healthy, light snack before bedtime to avoid going to bed hungry.
  • Allow time before bed to wind down and relax.
  • Create a clean, relaxing and comfortable bedroom environment.