How much sleep do I need
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Most teens need
about 8 1/2 to more than 9 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, though, many teens don't get
enough sleep.
Why Aren't
Teens Getting Enough Sleep? These studies
show that during the teen years, the body's
circadian
(pronounced: sur-kay-dee-un)
rhythm (sort of like an internal biological clock) is reset, telling a person
to fall asleep later and wake up later. Unlike kids and adults, whose bodies
tell them to go to sleep and wake up earlier, most teens' bodies tell them go
to sleep late at night and sleep into the late morning. This change in the
circadian rhythm seems to be due to the fact that melatonin, a hormone that
regulates sleeping and waking patterns, is produced later at night for teens
than it is for kids and adults. This can make it harder for teens to fall
asleep early.
These changes in
the body's circadian rhythm coincide with a time when we're busier than ever.
For most teens, the pressure to do well in school is more intense than when
they were kids, and it's harder to get by without studying hard. But teens also
have other demands on their time - everything from sports and other
extracurricular activities to fitting in a part-time job to save money for
college.
Early start
times in some schools also play a role in this sleep deficit. Teens who fall
asleep after midnight may still have to get up early for school, meaning that
they may only squeeze in 6 or 7 hours of sleep a night. An hour or 2 of missed
sleep a night may not seem like a big deal, but it can create a noticeable
sleep deficit over time.
Why Is Sleep
Important? Slowed responses
and concentration from lack of sleep don't just affect school or sports
performance, though. The fact that sleep deprivation slows reaction times can
be life threatening for teens who drive. The National Highway Safety Traffic
Administration estimates that 1,500 people are killed every year in crashes
caused by drivers between the ages of 15 and 24 who are simply tired. (More
than half of the people who cause crashes because they fall asleep at the wheel
are under the age of 26.)
Lack of sleep
has also been linked to emotional troubles, such as feelings of sadness and
depression. Sleep helps keep us physically healthy, too, by slowing our body's
systems enough to re-energize us after everyday activities.
How Do I
Know if I'm Getting Enough? difficulty
waking up in the morning
inability to
concentrate
falling asleep
during classes
feelings of
moodiness and even depression
How Can I
Get More Sleep? Here are some
things that may help you to sleep better:
Set
a regular bedtime.
Going to bed at the same time each night signals to your body that it's time to
sleep. Waking up at the same time every day can also help establish sleep
patterns. So try to stick to your sleep schedule even on weekends. Don't go to
sleep more than an hour later or wake up more than 2 to 3 hours later than you
do during the week.
Exercise
regularly.
Try not to exercise right before bed, though, as it can raise your body
temperature and wake you up. Sleep experts believe that exercising 5 or 6 hours
before bedtime (in late afternoon) may actually help a person sleep.
Avoid
stimulants.
Don't drink beverages with
caffeine, such as soda
and coffee, after 4 PM. Nicotine is also a stimulant, so quitting smoking may
help you sleep better. And drinking alcohol in the evening can also cause a
person to be restless and wake up during the night.
Relax
your mind.
Avoid violent, scary, or action movies or television shows right before bed -
anything that might set your mind and heart racing. Reading books with involved
or active plots may also keep you from falling or staying asleep.
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'd
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. Close your blinds or curtains (and make sure they're heavy enough to
block out light) and turn down the thermostat in your room (pile on extra
blankets or wear PJs if you're cold). Lots of noise can be a sleep turnoff,
too.
Wake
up with bright light.
Bright light in the morning signals to your body that it's time to get going.
For more
information on sleep, click on the More Articles Like This button at the right
of this page.
If you're
drowsy, it's hard to look and feel your best. So schedule "sleep" as an item on
your agenda to help you stay creative and healthy.
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