How Much Sleep time Do I Need?

Most teens need about 8 to 10 hours of sleep each night. Getting the right amount of sleep is important for anyone who wants to do well on a test or play their best in sports. Unfortunately, many teens don’t get enough sleep.

Why Don’t Teens Get Enough Sleep?

Teens often got a bad rap for staying up late, oversleeping for school, and falling asleep in class. But teen sleep patterns are different from those of adults or younger kids.

Why Is Sleep Important?

Sleep is important for you to be at your best. Teens need sleep to:

  • pay attention and learn in school
  • improve athletic performance
  • grow and develop normally
  • be healthy

Lost sleep can lead to poor grades, relationship problems, and drowsy driving. Falling asleep while driving can cause serious car accidents.

People with ongoing sleep deficits can have:

  • health problems, like heart disease and obesity
  • trouble fighting infections
  • emotional problems, like depression

Am I Getting Enough Sleep?

Even if you think you’re getting enough sleep, you might not be. You may need more sleep if you:

  • have a hard to wake up in the morning
  • have trouble concentrating
  • are falling asleep during classes
  • feel irritable, moody, sad, or depressed

How Can I Get More Sleep?

Here are some things that may help you to sleep better:

Set regular bed and wake up times. Try to stick to your sleep schedule, within an hour or two, even on weekends.

Exercise regularly. Regular exercise can help you sleep better. Try not to exercise right before bed, though. Exercise can rev you up and make it harder to fall asleep.

Avoid caffeine. Don’t drink beverages with caffeine, such as soda, tea, and coffee, after dinner. Nicotine (smoking and vaping) and alcohol in the evening can make a person restless and interrupt sleep.

Unwind by keeping the lights low. Light signals the brain that it’s time to wake up. Staying away from bright lights (including device screens), listening to soothing music, or meditating before bed can help your body relax.

Turn off electronics. Don’t use your phone (including texting), tablets, computer, or TV at least 1 hour before you go to bed.

Don’t nap too much. Naps of more than 30 minutes during the day and naps too close to bedtime may keep you from falling asleep later.

Create the right sleeping environment. People sleep best in a dark room that is slightly on the cool side. Use a nature sounds or white-noise machine (or app) if you need to block out a noisy environment.

https://kidshealth.org/en/teens/how-much-sleep.html?ref=search