Healthy Sleep Habits

 

Between homework, sports, other activities, and having a social life, many teens don’t get enough sleep. Sleep is very important and can affect your health. Here is some information on the value of getting the proper amount of sleep every night, and some ways to help you improve your sleep.

 

How many hours of sleep should I get each night?

Teens should get about 9 hours of quality, uninterrupted/undisturbed sleep.

 

What are some negative effects I may feel if I do not get enough sleep?

Not getting enough sleep will likely cause you to feel tired or drowsy during the day. Plus, losing sleep makes your immune system weaker, giving you a greater chance of getting sick.

 

In addition, you may also:

• Have memory problems and/or trouble concentrating
• Experience mood swings
• Feel depressed
• Feel more impatient than usual

If you haven’t gotten enough sleep, remember to avoid certain activities, such as driving a car. Drowsiness can affect your awareness, your judgment, and your reflexes, which makes it unsafe for you to be on the road.

 

Why am I having trouble getting enough sleep?

There are many factors that could cause changes in your sleep habits.

 

Some include:

• The time you have to go in for school
• School-related pressures (such as having to give a presentation)
• Social activities
• Jobs
• Stress
• Depression or anxiety
• Drinking caffeinated beverages (coffee, tea, some soft drinks)

Certain medications can also affect your sleep. Some examples are:

• Medications for ADHD (Ritalin®, Adderall®, Concerta®)
• Decongestants (Sudafed®, Robitussin CF®, DayQuil®)
• Some pain medications

What are some things I can do to make sure that I am more likely to get the recommended amount of sleep?

• Set a time to go to sleep and a time to wake up. Your sleep will be more regular if you wake up at the same time on the weekdays and weekends.
• Don't nap for more than 1 hour during the day
• Don't nap after 3pm
• Get regular exercise, but don’t exercise 6 hours before bedtime

You can adjust your sleeping environment by:

• Sleeping on a comfortable bed
• Sleeping in a dark, quiet room with a comfortable temperature (cool temperature is ideal)

You can also change your eating and drinking habits:

• Don't go to sleep on an empty stomach, but don't eat a full meal before going to bed
• Limit the amount of caffeine you drink, especially before bedtime
• Don't drink alcohol 6 hours before going to bed
• Don't smoke before bedtime

Is there anything I should avoid when trying to go to sleep?

You should avoid activities that make you think or feel a lot, such as:

• Writing
• Watching exciting TV shows
• Talking on the phone

Is there anything else I can do to help myself fall asleep?

Here are some tips to relax before going to bed:

 

You can start a pre-sleep ritual that includes:

• Taking a warm bath or shower
• Eating a light snack
• Reading for a short period of time

Should I take sleeping pills if I’m having trouble sleeping?

Always ask your health care provider or pharmacist before taking over-the-counter sleep medication. Be sure to mention any other medications you are taking.

 

Written by the CYWH & YMH Staff at Children's Hospital Boston

 

Updated: 2/22/2010

 

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