Healthy Sleep Habits

Between homework, sports, other activities, and having a social life, many teens don’t get enough sleep. Sleep is very important and can affect your health. Here is some information on the value of getting the proper amount of sleep every night, and some ways to help you improve your sleep.

How many hours of sleep should I get each night?

Teens should get about 9 hours of quality, uninterrupted/undisturbed sleep. 

What are some negative effects I may feel if I do not get enough sleep? 

Not getting enough sleep will likely cause you to feel tired or drowsy during the day. You may find it hard to concentrate at school and even do poorly on tests. Plus, losing sleep makes your immune system weaker, giving you a greater chance of getting sick. 

In addition, you may also: 

• Have memory problems and/or trouble staying focused 
• Experience mood swings 
• Feel depressed 
• Feel irritable or cranky 

If you haven’t gotten enough sleep, remember to avoid certain activities, such as driving a car. Drowsiness can affect your awareness, your judgment, and your reflexes, which makes it unsafe for you to be on the road.

Why am I having trouble getting enough sleep?

There are many factors that could cause changes in your sleep habits.

Some include: 

• The time you have wake up for school 
• School-related pressures (such as having to take a test or giving a presentation) 
• Social activities 
• Jobs 
• Stress 
• Depression or anxiety 
• Too much caffeine 

Certain medications can also affect your sleep. Some examples are: 

• Medications for ADHD (Ritalin®, Adderall®, Concerta®) 
• Decongestants (Sudafed®, Robitussin CF®, DayQuil®) 
• Some pain medications 

What can do to get 9 hours of sleep each night? 

• Make a plan to go to sleep and wake up at a certain time. Your sleep will be more regular if you wake up at the same time on the weekdays and weekends. 
• Don't nap for more than 1 hour during the day 
• Don't nap after 3pm 
• Get regular exercise, but don’t exercise 6 hours before bedtime 

You can adjust your sleeping environment by: 

• Sleeping on a comfortable bed 
• Sleeping in a dark, quiet room with a comfortable temperature (cool temperature is best) 

You can also change your eating and drinking habits: 

• Don't go to sleep on an empty stomach, but don't eat a full meal before going to bed either 
• Limit the amount of caffeine you drink, especially before bedtime 

Is there anything I should avoid when trying to go to sleep?

You should avoid activities that make you think or feel a lot, such as watching scary movies, having an upsetting conversation with someone by phone, email, or Facebook®, or having fight with a family member.

Is there anything else I can do to help myself fall asleep?

Here are some tips to help you relax before going to bed.

You can start a pre-sleep routine that includes: 

• Taking a warm bath or shower 
• Eating a light snack 
• Reading for a short period of time 

Should I take sleeping pills if I’m having trouble sleeping?

Getting into the habit of taking sleep aids is not healthy. Ask your health care provider before taking over-the-counter or prescription sleep medication. Never take someone elses medicine! 

Some people think that they can get caught up on their sleep on the weekend but this is just a myth. Your body needs 9 hours of solid sleep each night for you to be at the top of your game. Getting into this habit takes practice, but you will notice immediate results when you do! 

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SutharyA Health Cares,

sutharyahealthcares@gmail.com