How Much Sleep Do I Need? (for Teens)

How Much Sleep Do I Need?

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

Why Don’t Teens Get Enough Sleep?

Teens much got a bad rap for staying up late, oversleeping for school, and falling asleep in class. But adolescent sleep patterns are different from those of adults or younger kids .
During the adolescent years, the body ‘s
circadianrhythm (an internal biological clock) is reset, telling a person to fall asleep later and wake up later. This change is likely due to the brain hormone

melatonin, which is released later at night for teens than it is for kids and adults. This can make it harder for teens to fall asleep early.
rhythm method of birth control ( an internal biological clock ) is reset, telling a person to fall asleep belated and wake up belated. This change is probably due to the brain hormone, which is released late at night for teens than it is for kids and adults. This can make it harder for teens to fall asleep early.

Changes in the consistency ‘s circadian cycle concur with a busy time in life. For most teens, the coerce to do well in school is more intense and it ‘s harder to get by without studying hard. And teens have other time demands — everything from sports and other extracurricular activities to working a half-time subcontract. Using electronics — including phones, tablets, and computers — besides makes it hard to fall rest. many teens are up late texting friends, playing games, and watching videos .
early school start times besides play a function in lost sleep. Teens who fall asleep after midnight still have to get up early for school, meaning that they might squeeze in only 6 or 7 hours, or less, of rest a night. A few hours of neglect sleep a night may not seem like a boastfully share, but it can create a detectable sleep deficit over time .

Why Is Sleep Important?

Sleep is crucial 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 people grades, kinship problems, and drowsy drive. Falling asleep while driving can cause good 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 adequate sleep, you might not be. You may need more sleep if you :

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

How Can I Get More Sleep?

hera 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, flush on weekends .
Exercise regularly. Regular exercise can help you sleep better. Try not to exercise good before bed, though. exert can rev you up and make it harder to fall asleep .
Avoid caffeine. Do n’t drink beverages with caffeine, such as sodium carbonate, 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 soundbox loosen.

Turn off electronics. Do n’t use your telephone ( including texting ), tablets, computer, or television at least 1 hour before you go to layer .
Don’t nap too much. Naps of more than 30 minutes during the day and naps excessively close to bedtime may keep you from falling asleep late .
Create the right sleeping environment. People sleep best in a black room that is slenderly on the cool side. Use a nature sounds or white-noise car ( or app ) if you need to block out a noisy environment .