The majority of teens require 8-10 hours of sleep every night, but many struggle with sleeping. Not enough sleep can affect everything from relationships, focus and mood. It can also make it difficult for teens to do their best in sports and schools, as well as put them at risk for gaining weight, getting sick and being involved in an accident. With that said, here are a few tips to help you get a great night’s sleep:
1. Be Active Throughout The Day
Little kids sleep soundly, and this is because they are constantly running around. You too should be active throughout the day, so make sure to get an hour of experience daily. Exercise and/or physical activity can reduce stress and improve your mood. Try not to exercise close to your bedtime because exercising can give you a boost of energy before you start to feel tired.
2. Avoid Caffeine
Coffee, energy drinks, soda and tea all have caffeine, which is a stimulant. Caffeine makes you alert and keeps you awake, which is good if it’s the morning time. However, consuming caffeine close to bedtime can cause you to toss and turn in bed. Limit your caffeine intake during the day, and then drink caffeine-free or decaf beverages at night.
3. No Electronics
Your bedroom should be a tech-free place. Electronics give off light, and this can trick the body into thinking it’s not evening time. Within an hour of bed, make sure to turn all electronics, including your phone. You don’t want late night calls or text messages to wake you when you’re trying to sleep.
4. Develop A Sleep Routine
Go to bed at the same time every single night. Your body will get used to this time, and it will make it easier for you to get to sleep and remain asleep. You can read a book or listen to music to help you relax. Writing in a journal, hanging out with a pet or meditating are also good activities to do to help you unwind.
5. Expect A Good Night’s Rest
The more stressed out you are, the harder it will be to get to sleep. Instead of stressing, you should expect to get a good night’s sleep. Repeat to yourself that you will sleep good throughout the day, and at night you might find it easier to get to sleep. Also, doing yoga or breathing exercises before bed might help you.
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That’s how to get a good night’s sleep. Implement those tips as soon as possible. If you continue to experience difficulties with sleeping, then speak with your doctor.
