Sleep deprivation has been linked to memory deficits, impaired performance and alertness, delayed responses, increased irritability, anxiety, depression and reduced concentration.

Couple this with the fact that teenagers actually have greater sleep needs than children due to the physiological changes of puberty, and you have quite a case for the importance of rest in an adolescent's life.

Sleep is one of the major components of a young person's health, yet surveys show that the children who need it most are not getting enough.

To complicate matters, teens appear to have a natural rhythm that prompts them to stay awake later and rise later if left to their own devices. Unfortunately, school and family schedules are usually at odds with this pattern. However, there are several things you can do to make sure your children are getting the rest they need.

Encourage your teens to get some exercise in the late afternoon. The rise and subsequent fall in body temperature during and after exercise is found to promote sleep.

Maintain a consistent sleep schedule. Natural sleep rhythms are reinforced if you go to bed and wake at approximately the same time each day.

Avoid caffeine and snacking on spicy or high-fat foods before bedtime. Both can interfere with sleep.

Don't make a habit of watching television right before bedtime. Television is actually a stimulant for some individuals. It's better to unwind with a good book or some soft music.

The following stretching exercise is another great way to relax right before bedtime. Begin in a standing position. Place your feet together and bend your knees slightly. Lean forward, place your hands on your knees and hold the position. Next, straighten up and reach overhead as far as possible. Repeat the movements 10 times, each time reaching a bit farther overhead.

(c) 2000, Jazzercise, Inc. Distributed by Los Angeles Times Syndicate