Teens lead busy lives. They go to school early in the morning. Afterwards, their afternoons are filled with extracurricular activities like soccer or yearbook, or maybe even a part-time job. Then dinner and a chore or two round out much of the evening. And that all comes even before homework has been tackled.

So where does sleep get factored into this equation? Unfortunately, slumber is often what teens are forced to sacrifice in order to accomplish everything in their hectic lives.

But sleep isn’t something that should be pushed to the back burner. Even mild sleep loss impacts performance on exams and sports as well as the ability to drive, according to the National Sleep Foundation.

To make sure you get enough sleep, establish a regular bedtime and waketime schedule that you can follow even on weekends and during school vacations. Most adolescents need between 8- 1/2 and 9- 1/4 hours of sleep each night. A consistent sleep schedule will make it easier to fall asleep at night. You should awaken refreshed, not tired.

Follow a routine each night before you fall sleep. Stick to calm, quiet activities; that means staying away from the TV or telephone. Also avoid eating, drinking, or exercising a few hours before bedtime. Your body will be digesting what you’ve just eaten, or your pulse rate will be too high from a workout to reach a restful state. Instead, take a bath or shower, or read a book. Before you lie down, jot down anything that’s on your mind in a diary or on a to-do list. You won’t be kept awake at night, worrying or stressing about the thoughts going through your head.

One thing that teens often do is pull an all-nighter to study. Staying up around the clock can impact your ability to stay alert the next day and wreak havoc on your sleep schedule. The best way to prepare for a test is to get a good night’s sleep the day before!