Valley Health Journal

VHJ Fall 2006

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Am I getting enough sleep?

Most teens need about nine hours of sleep each night. The right amount of sleep is essential for anyone who wants to do well on a test or play sports without tripping over their feet. Unfortunately, if you're like many teens, you don't get enough sleep. Try these tips that may help you sleep better:

  • Set a regular bedtime. Stick to your sleep schedule even on weekends.
  • Exercise regularly. Try not to exercise right before bed, though, as it can raise your body temperature and wake you up.
  • Avoid stimulants. Don't drink beverages with caffeine, such as soda and coffee, after 4 p.m.
  • Unwind by keeping the lights low. Light signals the brain that it's time to wake up. Staying away from bright lights (including computer screens), as well as meditating or listening to soothing music, can help your body relax.
  • Don't nap too much. Naps of more than 30 minutes during the day may keep you from falling asleep later.
  • Avoid all-nighters. Don't wait until the night before a big test to study. Cutting back on sleep the night before a test may mean you perform worse than you would if you had studied less but got more sleep.
  • Create the right sleeping environment. Studies show that people sleep best in a dark room that is slightly on the cool side.
  • Wake up with bright light. Bright light in the morning signals to your body that it's time to get going.

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