t’s recommended that teens get around 9 hours of sleep every night. Realistic? Maybe not, but you will likely feel your brain, body and mental health suffer if you run on empty for too long.

Here are some basics of setting yourself up for a good night of sleep:

1. Create a calming environment. Or as Max says, turn the lights down low. Help your brain drift into sleep by dimming lights (one way is to just use a table lamp instead of overhead lights), turn off the TV or computer, set your phone or kindle (if you need to use them) to a nighttime setting and turn down your music.

2. Prepare for bed. Try to do something that helps you wind down about an hour or so before your ideal bedtime. Take a warm shower, have a hot cup of tea or read a book. Figure out what works best for you.

3. Cut out naps. Daytime naps might feel great at the time but they can offset your sleep pattern and make it harder for you to fall asleep.

4. Put your phone in the other room, turn on “do not disturb” mode or turn off entirely while you’re asleep. If you’re a light sleeper those little distractions can ruin a good slumber.

5. If none of this is working, try melatonin. Melatonin is a hormone that is naturally made by your body and guides your sleep-wake cycle. However, some people need a little extra boost. Start with 3mg about an hour before bedtime. You can go up to 10mg a night if you need, but start slow.

6. Care for your mental health.  Depression and anxiety can also interfere with sleep. If these issues go unaddressed, the above interventions may not work anyway.