On average, teenagers need to sleep anywhere from 8 to 10 hours per night. Unfortunately, most teens struggle to get enough sleep. Poor sleep habits can negatively impact mood and can also make it more difficult to stay focused. Athletic performance tends to decrease, while the chances of getting ill or gaining weight increase.
What are some of the best tips for teens to get better sleep? Check out these suggestions to get started:
Get moving more often throughout the day.
If you spend a lot of time around young kids, you know that they sleep extremely deeply at night. Part of this is because they spend the entire day being active. You can do the same thing by working about an hour of exercise into your daily routine. Becoming more physically active can reduce your stress levels, making it easier to relax. Try to work out in the morning or early afternoon instead of right before bed.
Don’t do drugs or drink alcohol
There is a common misconception that having a few drinks or doing drugs leads to sleepiness, making it easier to drift off at night. Sadly, that isn’t true. Both alcohol and drugs lead to sleep disruptions, making it more likely for people to wake up during the night.
Stop using electronic devices before bed
In fact, you shouldn’t bring devices like these into your bedroom at all. By allowing your mind to associate your bedroom only with sleeping, you will naturally feel more tired when you walk in there. By leaving your devices in another room during the night, you also don’t have to worry about being woken up by text messages or notifications.
Practice the same sleep habits every night
Develop a routine that you do every evening, including setting a regular bedtime. Performing a ritual each night will help prepare your body and your mind for sleep, whether that means reading a book, putting on some of your favorite tunes, relaxing with a loved one, journaling, doing crossword puzzles, or any other activities that you find relaxing. Nsure when you do go to bed that your mattress is comfortable. If not get a new one! Read these Sleepys mattress reviews.
Visualize better sleep
Throughout the day, imagine yourself sleeping well at night. If you are worried that you aren’t going to get enough sleep, you are more likely to lay awake all night. You may also want to meditate, breathe deeply, or do yoga before heading to bed.