Sleep
Although it may not seem relevant to physical health, sleep is actually very important to your body and health. Sleep is food to the brain, and it is important to "feed" it when it is hungry. Just as your body needs food for energy, the brain needs sleep to function. Unfortunately, a lot of teenagers, especially in high school, do not get enough sleep they need.
How Much Sleep Should I Get? Why is Sleep Important?
It is recommended that teenagers get about 8 1/2 to 9 1/2 hours of sleep each night. 9 1/4 hours of sleep is the best for teenagers' bodies to function at its best, but anywhere around 8 1/2 to 9 1/2 hours of sleep is good for teens. The best time to sleep is at 10 o'clock or 11 o'clock, depending on what time your school starts.
Because of school work, extracurricular activities, and their busy schedules, most teenagers have an irregular sleeping pattern and usually are not getting the sleep they need. Most teens get about 6 to 7 hours of sleep, and while that might not seem that big of a difference compared to the recommended 8 1/2 to 9 1/2 hours, it does affect performance in academics, sports, and daily activities.
The lack of sleep affects your body and your brain. When you do not get enough sleep, it affects your concentration and ability to pay attention and focus in class. It also affects your problem solving, thinking skills, and creativity, and can even cause you to doze off during class time. Not getting enough sleep can affect your academic performance and grades, since your brain cannot function its best. A sleep deficit can also affect your ability to do your best in athletics, and your emotions as well. Lack of sleep can put you in a bad mood, and in serious cases, could also lead to depression. Sleep helps to keep both the mind and body healthy and refreshed.
If you're feeling drowsy during class, having a hard time waking up in the morning, or feel very moody for no reason, it's probably a sign that you're not getting enough sleep.
How Much Sleep Should I Get? Why is Sleep Important?
It is recommended that teenagers get about 8 1/2 to 9 1/2 hours of sleep each night. 9 1/4 hours of sleep is the best for teenagers' bodies to function at its best, but anywhere around 8 1/2 to 9 1/2 hours of sleep is good for teens. The best time to sleep is at 10 o'clock or 11 o'clock, depending on what time your school starts.
Because of school work, extracurricular activities, and their busy schedules, most teenagers have an irregular sleeping pattern and usually are not getting the sleep they need. Most teens get about 6 to 7 hours of sleep, and while that might not seem that big of a difference compared to the recommended 8 1/2 to 9 1/2 hours, it does affect performance in academics, sports, and daily activities.
The lack of sleep affects your body and your brain. When you do not get enough sleep, it affects your concentration and ability to pay attention and focus in class. It also affects your problem solving, thinking skills, and creativity, and can even cause you to doze off during class time. Not getting enough sleep can affect your academic performance and grades, since your brain cannot function its best. A sleep deficit can also affect your ability to do your best in athletics, and your emotions as well. Lack of sleep can put you in a bad mood, and in serious cases, could also lead to depression. Sleep helps to keep both the mind and body healthy and refreshed.
If you're feeling drowsy during class, having a hard time waking up in the morning, or feel very moody for no reason, it's probably a sign that you're not getting enough sleep.
Make Sleep a Priority
Sleep is as important to you and your health as eating, working, and family time. Don't push sleep off and hope you get a few hours of it at the end of the day. Prioritize it and treat it importantly.
Don't let things get in the way of sleep.
How Can I Get More Sleep?
One of the most important things to do in order to sleep better is to set a time to go to sleep every night and also a time to wake up every morning. Having a set bedtime helps you so that when it's time, your body remembers and knows that it's time to go to bed and that it's time to wake up. Keeping to your bed/wake time every day, even on the weekends helps your body remember and get a good amount of sleep every night. On weekends, you should try to stick to your bedtime, or no later than and hour after your set time, and wake up no later than 2 to 3 hours from your sleep schedule.
Another thing that helps with getting sleep is turn off all of the lights (having a curtain thick enough to block out light helps) and avoid using electronics, screens, bright lights before you sleep.
Also, don't drink soda or coffee; beverages with caffeine after 4 pm and exercise regularly (be active throughout the day), though you shouldn't exercise right before you go to sleep. 3 hours before your bedtime, you should be done exercising.
Naps should be kept at 30 minutes maximum and you shouldn't nap close to your bedtime, as this might keep you awake when you need to sleep.
Sleep is as important to you and your health as eating, working, and family time. Don't push sleep off and hope you get a few hours of it at the end of the day. Prioritize it and treat it importantly.
Don't let things get in the way of sleep.
- If you are watching a movie or a TV show close to bedtime, stop watching it and continue/finish it tomorrow in the daytime.
- Homework: Don't leave it until last minute and try to finish everything at night when you should be sleeping. If you are working on homework late at night, try to stop, go to sleep, and wake up a little bit earlier in the morning the next day to finish up your work.
- Don't start playing games or reading books too late at night. Put all of your electronics away and let your body get the rest it needs.
How Can I Get More Sleep?
One of the most important things to do in order to sleep better is to set a time to go to sleep every night and also a time to wake up every morning. Having a set bedtime helps you so that when it's time, your body remembers and knows that it's time to go to bed and that it's time to wake up. Keeping to your bed/wake time every day, even on the weekends helps your body remember and get a good amount of sleep every night. On weekends, you should try to stick to your bedtime, or no later than and hour after your set time, and wake up no later than 2 to 3 hours from your sleep schedule.
Another thing that helps with getting sleep is turn off all of the lights (having a curtain thick enough to block out light helps) and avoid using electronics, screens, bright lights before you sleep.
Also, don't drink soda or coffee; beverages with caffeine after 4 pm and exercise regularly (be active throughout the day), though you shouldn't exercise right before you go to sleep. 3 hours before your bedtime, you should be done exercising.
Naps should be kept at 30 minutes maximum and you shouldn't nap close to your bedtime, as this might keep you awake when you need to sleep.
Pulling all-nighters isn't good for you, even if it's the night before a big exam or event. Don't try to study everything the night before, do it before hand. Getting less sleep and studying more is worse than studying less and getting more sleep. That's how important sleep is.
You should try to be consistent with your sleep patterns, and get enough sleep in order to be in the best condition the next day. Another thing that you should be aware of is that you can't "store up" sleep. For example, just because you slept for over 12 hours on the weekends doesn't mean it will keep you energized and refreshed throughout the whole week. Getting enough sleep daily is important to your growing body and mind.
You should try to be consistent with your sleep patterns, and get enough sleep in order to be in the best condition the next day. Another thing that you should be aware of is that you can't "store up" sleep. For example, just because you slept for over 12 hours on the weekends doesn't mean it will keep you energized and refreshed throughout the whole week. Getting enough sleep daily is important to your growing body and mind.