SLEEP HYGIENE FOR TEENS

Sleep hygiene is the practice of good sleep habits or behaviors that improve the quality of sleep. Research has shown that adequate sleep is important to the overall health and well-being of teens.

Why is a good night’s sleep important for teens?

• contributes to both physical and mental health
• helps teens feel good and do well in school
• plays a role in mood and behavior
• can reduce aggression, hyperactivity, depression and anxiety, and increase attention

Tips for good sleep hygiene and healthy sleep practices for teens:

• Develop a consistent sleep schedule: Set a regular bedtime and wake-up time to help regulate your body's internal clock and promote a more restful sleep
• Limit screen time before bed: Avoid using electronic devices, such as smartphones or laptops, at least an hour before bedtime. The blue light emitted by screens can disrupt melatonin production and make it harder to fall asleep
• Create a sleep-friendly environment. Make your bedroom a comfortable and calming space for sleep. Keep the room dark, quiet, and at a cool temperature. Consider using blackout curtains, earplugs, or a white noise machine to block out disturbances
• Avoid stimulants and heavy meals: Minimize your consumption of caffeine, particularly in the afternoon and evening, as it can interfere with sleep. Also, avoid large, heavy meals close to bedtime, as digestion can disrupt your sleep
• Practice relaxation techniques: Engage in relaxing activities before bed to help your mind and body unwind. Read a book, listen to soothing music, practice deep breathing exercises, try meditation or gentle stretching to promote relaxation and prepare for sleep.
• By following these tips, you can improve your sleep hygiene, enhance your overall well-being, and set yourself up for success in high school. Remember, prioritizing quality sleep is crucial for your academic performance, mood, and overall health.