Avoid caffeine (coffee, tea, pop, energy drinks), especially after mid-afternoon.Get exercise every day, but avoid very hard exercise in the evening.If you want to nap, keep it short (less than 30 minutes). Napping during the day can make it difficult to fall asleep.Try to be in your bed with the lights out for at least 8 hours every night. Avoid doing homework, using a smartphone or tablet, or playing video games while in bed. Try to go to bed at about the same time every night. Keep your room cool, dark and quiet but open the curtains or turn on the lights as soon as you get up in the morning. Have a light snack (such as a glass of milk) before bed. When you think about all the other things you need to do (homework, socializing, sports, chores, part-time jobs, etc.), getting to bed early enough to get 8 to 10 hours of sleep can seem pretty hard. Many teens also crave the quiet privacy of a late night after parents have gone to bed. This usually happens at the expense of sleeping. You probably have a very busy life, but you still need “downtime” to relax, unwind and spend time with friends. Some you may be able to control and some you may not.
trouble concentrating throughout the day,.Signs that you need more sleep can include: How do I know if I’m getting enough sleep? Although there are some medical causes of sleepiness, most sleepy teens just aren’t getting enough sleep. Often the reason is obvious, such as too many late nights in a row. feel depressed, which can become a serious medical condition.Sleepiness (the feeling of wanting or needing to sleep in places and at times when you shouldn’t) affects reaction times, or be involved in car crashes and other accidents.have trouble with memory, concentration and motivation (the desire to accomplish a goal),.Why is it important to get enough sleep?Īlthough getting enough sleep may not seem that big a deal, teens who don’t get enough sleep and are overtired are more likely to: To be at your best, you need between 8 and 10 hours of sleep every day. While you might not always be able to get this much, it’s important to try and get as much as you can. Scientific research shows that many teens do not get enough sleep. Teens need more sleep because their bodies and minds are growing quickly. Sleep helps to fuel your brain and your body. Many teenagers feel that they are always tired. If you answered yes to any of these questions, you are not alone. Have an overwhelming need for a nap as soon as you get home from school?.Find it hard to get out of bed for school in the morning?.
#Must sleep now how to
Teens and sleep: Why you need it and how to get enough
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