The majority of teens require between 8 and 10 hours of sleep a night. Of course, sleeping isn’t something that always comes easily to teenagers. Not getting enough sleep can impact every aspect of your life. It can have an impact on your mood, your ability to focus, and your immune system. It can make it harder to drive, can make it difficult to play sports, and in some cases, can even lead to weight gain.
Thankfully, there are plenty of things teens can do to make sure they’re able to get the sleep they need.
Make a point of being physically active. When kids are young, they move around constantly. When it comes time to sleep, they’re usually out like a light. You may not be a toddler anymore, but you should try to be physically active for at least an hour each day. Exercise can be a way to burn off stress, and it can even help your body to relax. With that said, it’s best to avoid exercise in the evening. Exercise can be energizing. If you get your workout in early in the day, you’ll be more than ready to fall asleep.
Stay away from drugs and alcohol. People often believe that these substances will leave them feeling relaxed enough to sleep, but that isn’t actually true. These substances can actually be disruptive. While they could make you drowsy enough to fall asleep, it’s likely that you’ll wake up later in the night.
Give your electronics a break. Ideally, you shouldn’t do anything in your bedroom but sleep. If that’s not an option for you, you should turn off your devices an hour before you go to bed. You could try reading a book instead, or writing about your day in a journal. Shutting your devices off also means that you won’t be interrupted by the sound of a text when you’re drifting off.
Establish a bedtime routine. If you go to bed at the exact same time each night, you’ll prime your body to feel tired when bedtime draws near. You’ll see even better results if you follow the same routine before bed each night. Develop a routine that helps you to settle down. You could take a bath, set out your clothes for the next day, or enjoy a cup of lavender tea. Make sure that your routine is relaxing and easy to stick to. Also ensure that the bed is comfortable, for help buying a mattress read this guide.
Don’t stress about sleep. Worrying can keep you up at night. If you’re prepared to go to sleep when you climb into bed, it’s more likely that you’ll fall asleep easily. You may even want to try an affirmation. Before bed, look in the mirror and repeat “I will have a restful night of sleep” several times. You may also want to stretch or meditate to calm your mind before you go to bed.