As a teenager, you may be feeling tired and not getting enough sleep, that is not good for you.
Sleep helps to fuel your brain and your body. Teens need more sleep because their bodies and minds are growing quickly.
Scientific research shows that many teens do not get enough sleep. To be at your best, you need between eight and ten 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.
Why is it important to get enough sleep?
Although getting enough sleep may not seem that big a deal, teens who don’t get enough sleep and are overtired are more likely to:
• Struggle in school
• Have trouble with memory, concentration and motivation
• Sleepiness (the feeling of wanting or needing to sleep in places and at times when you shouldn’t) affects reaction times.
• Feel depressed, which can become a serious medical condition.
What causes my sleepiness?
Often the reason is obvious, such as too many late nights in a row. Although there are some medical causes of sleepiness, most sleepy teens just aren’t getting enough sleep.
How do I know if I’m getting enough sleep?
Signs that you need more sleep can include:
• Difficulty waking up in the morning,
• Trouble concentrating throughout the day,
• Falling asleep during classes
• Feeling moody or even depressed
Here are some suggestions to help you out:
• Have a relaxing bedtime routine. Have a light snack (such as a glass of milk) before 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.
• Always fall asleep in your bed. Use your bed for sleeping only. Avoid doing homework, using a Smartphone or tablet, or playing video games while in bed. Try to be in your bed with the lights out for at least 8 hours every night.
• Get exercise everyday, but avoid very hard exercise in the evening.
• Make sure you are not trying to do too much. Do you still have some time for fun and to get enough sleep? If you are having trouble sleeping because you have too much on your mind, try keeping a diary or to-do lists. If you write things down before sleep, you may feel less worried or stressed.
https://www.caringforkids.cps.ca/handouts/teens_and_sleep
