A World Health Organization study suggests that one in four children, in England, aged 11-15 get too little sleep.

27% of school children say that they are too tired to concentrate on their lessons, with it being 17% of 11 year olds, 28% of 13 year olds and 42% of 15 year olds.

The proportion of 15-year-olds who say they have low moods at least once a week has also risen, from 40% to 50%. 

One in four 15-year-olds say they have self-harmed; and the proportion is rising faster among boys, however more girls are most likely to get too little sleep; 32% compared to 23% to boys.

The study also suggests children are becoming less likely to take part in risky behaviour: 

• just 3% say they have smoked at least three times in the past 30 days, while 7% have drunk alcohol 
• 21% of 15-year-olds have tried cannabis, while 20% have had sex, down from 41% in 2002 

And when it comes to food: 

• 63% eat breakfast every day 
• 44% meet the government recommendations of eating five portions of fruit and vegetables every day 
• 39% usually eat a meal with their family every day, down from 51% in 2014 

Experts recommend eating a various of foods that will boost your energy throughout the day, which will result in a better sleeping pattern and longer hours of sleep.

Here is what they recommend:

• Fruit
• Flaxseeds and flax meal
• Nuts and nut butters
• Coconut
• Eggs
• Chia seeds
• Cacao
• Greek yogurt
• Whole grains
• Avocados
• Cottage cheese

Also, foods such as tea, a drizzle of honey in warm milk, grapes and yoghurts can also help anyone get to sleep.