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Teen Survival Guide
Sleep
Here’s what some teen girls say about how their mornings go:
"My alarm goes off, but I hit the snooze button and go back to sleep until my mom shakes me awake." |
"I skip breakfast a lot because I have to rush to get myself ready for school." |
"Sometimes I miss the bus, and my mom has to drive me to school. She gets really mad about that." |
"I don’t wake up until my little sister screams at me,'Get up! You’re going to be late!'" |
"I get to school on time, but then I’m like a zombie in class." |
Can you relate? Likely yes, since some research shows only 20 percent of teens are getting enough sleep! Try these ideas to make sure you’re not losing out on the sleep you need.
- Wake up at the same time each morning and go to bed at the same time each night.
- Relax before bedtime. A bath, a book or a little TV can mellow you out. But, don’t watch TV in bed.
- Try a small snack with milk to bring on the zzzs. Pigging out before bed can make it harder to doze off.
- Make sure your room is dark, quiet, cool, and comfortable.
- Don’t drink beverages with caffeine (like colas, coffee, and tea) from afternoon until bedtime.
- Do homework and study earlier in the evening. A good night’s sleep is the best way to get ready for an important test or quiz.
- Finish exercising at least three hours before bedtime.
Teen tip: Most teens need 8.5 to 9 hours of sleep each night to be their best at school, at sports, and on the go.
To: girlshealth.gov
From: Samantha (13), Fort Wayne, Indiana
I get so sleepy after lunch. I keep zoning out in class. What should I do?
Being part of class discussion can help perk you up. Or, try taking notes to keep alert. Also, ask your teacher if you can sit at the front of the class. And, try to cut back on sugary foods at lunch—these foods can make you sleepy.
Content last updated February 12, 2008
