How much sleep should I get?
Research shows that the traditional recommendation of 8 hours per night is about right for most people give or take a half an hour. But some people require as little as 5 ½ or as much as 9 ½ hours each night to function normally. Teenagers, because of the many changes going on in their body, may require more sleep than others, and 9 hours a night may be more appropriate for teens.

What are the consequences of not getting enough sleep? 
There is a great deal of evidence to show that people's mental and physical functions are much less effective if they had a poor night's sleep. Memory, alertness, and clear thinking can be harmed by lack of enough sleep, even if it's only an hour or two short for one night. Consistently denying your body enough sleep over the long term can have health consequences including high blood pressure and heart disease, psychiatric problems such as depression and mood disorders, and even obesity. Lack of sleep can even cause sudden death: delayed reaction time and lack of alertness due to fatigue is a leading cause of car accidents.

How can I improve the quality and the amount of sleep that I get?
There are several things you should be aware of about your own body and the environment around you that will help you fall asleep. 

• Establish a consistent pattern of going to bed and getting up at about the same time each day.  It will be easier to fall asleep and wake up if your body is used to doing it at a consistent time. 
• Avoid stimulating your brain and body with caffeine or exercise for at least a couple hours before bedtime. 
• Don't drink too much at night so you don't have to wake up to use the bathroom. 
• Don't eat a big meal too close to bedtime, but you don't want to go to bed hungry, either. 
• Alcohol may help you fall asleep, but it often causes you to wake up later on in the night, and worsens the quality of your sleep. 
• Avoid bright lights (including from a television or laptop computer) in bed, and don't get stressed or anxious by going over the whole day or planning out the next day; turn your brain, and the lights, down. 
• Keep the room at a comfortable temperature, and use earplugs or background noise ("white noise") to mask loud or annoying sounds. 
• If you wake up during the night, don't worry and don't look at the clock; just let yourself fall back asleep. 

If you follow these tips and still consistently can't get a good night's sleep, the problem may be a sleeping disorder.