Late weekend sleep may lead to poor academic performance

I just read this over the internet. http://www.sciencedaily.com And I think, this will help me and you. 

Teens are advised to follow these recommendations:

• Get a full night’s sleep on a regular basis. Do not stay up all hours of the night to “cram” for an exam, do homework, etc. If extracurricular activities at school are proving to be too time-consuming, consider cutting back.
• If you are not asleep after 20 minutes, then get out of the bed and do something relaxing, such as reading a book or listening to music, until you are tired enough to go back to bed.
• Get up at the same time every morning.
• Avoid taking naps after school if you can. If you need to lie down, do not do so for more than an hour.
• Keep a regular schedule.
• Don’t read, write, eat, watch TV, talk on the phone or play cards in bed.
• Do not have any caffeine after lunch.
• Do not go to bed hungry, but don’t eat a big meal before bedtime either.Avoid any rigorous exercise within six hours of your bedtime.
• Try to get rid of or deal with things that make you worry.
• Make your bedroom quiet, dark and a little bit cool.