UNDATED - Your kids will be heading back to school in a few weeks, but now is the time to start getting them ready, with a regular bedtime routine.

Doctor Troy Payne is the Medical Director for the St. Cloud Hospital Sleep Center.  He says most kids need at least nine hours of sleep each night.

Payne says the average teenager in the U.S. gets only about six-and-a-half hours of sleep each night.

He also says there's really no reason for kids ever to drink energy drinks, because of their high caffeine content.

Inadequate sleep can have a negative effect on your health, performance in school, and mood.

If your child struggles with lack of sleep, try these tips:

  • Have children complete homework early and not wait until bedtime.
  • Have regular bedtime and wake time — even on weekends.
  • Provide downtime by reading before bed to settle the mind and unwind.
  • Restrict TV time and video games, especially scary movies before bed.
  • Limit or eliminate caffeine. Do not drink caffeinated beverages six hours before bedtime.
  • For teenagers who can’t get out of bed before noon, avoid light at night and bring on more light in the morning.