Children 6 to 12 years of age should sleep 9 to 12 hours per 24 hours on a regular basis, while teenagers 13 to 18 years of age should sleep 8 to 10 hours per 24 hours.

• Adequate sleep can improve attention, learning, memory, quality of life, and mental and physical health. 
• Not getting enough sleep each night is associated with an increase in injuries, illnesses, hypertension, obesity and depression.
• Proper sleep habits include turning off all screens (computers, phones, televisions, etc) at least 1 hour prior to bedtime and keeping screens out of the bedroom.
• Relaxing activities before bed can help with sleep and may include reading a book for pleasure, taking a warm shower/bath or meditating.

• Sleep Diplomat
• Healthy Sleep Habits: How Many Hours Does Your Child Need?