Improving sleep quality can significantly enhance overall health and well-being. First, establish a consistent sleep routine by going to bed and waking up at the same time every day, even on weekends, to regulate your body’s internal clock. Second, create a sleep-friendly environment—keep your bedroom cool, dark, and quiet, and invest in a comfortable mattress and pillows. Third, limit screen time before bed, as the blue light from phones, computers, and TVs can interfere with your ability to fall asleep. Fourth, avoid caffeine, alcohol, and heavy meals in the hours leading up to bedtime. Finally, practice relaxation techniques, such as deep breathing, meditation, or gentle stretching, to calm your mind and prepare your body for rest.
Getting the Sleep You Need
Most teens need 8 to 10 hours of sleep each night. But many have trouble sleeping. Lack of sleep can affect your mood, relationships, and ability to pay attention. When you don’t get enough sleep, it’s hard to be at your best in school and sports. It can increase the chances of getting sick, gaining weight, and having an accident if you drive when you are drowsy.
How can you get the sleep you need? Here are some ideas:
Be Active During the Day
You’ve probably noticed how much running around little kids do — and how soundly they sleep. Take a tip from a toddler and get at least 60 minutes of exercise a day. Physical activity can help improve your mood and ease stress. Just don’t work out too close to bedtime because exercise can wake you up before it slows you down.
Avoid Caffeine Near Bedtime
Caffeine is in coffee, tea, energy drinks, and more. It’s a stimulant, which means it can help keep you awake and alert. That’s something you might want in the morning. But at night, it can leave you tossing and turning in bed. To help you sleep, limit how much caffeine you have during the day, and switch to decaf or caffeine-free beverages in the evening.
Say Goodnight to Electronics
Make your bedroom a tech-free zone. The light from electronic devices tricks the brain into thinking it’s still daytime, so shut everything down an hour before lights out. And by turning off your phone, late-night texts won’t wake you up.
Keep a Sleep Routine
Going to bed at the same time every night helps the body expect sleep. Creating a set bedtime routine can enhance this relaxation effect. So unwind every night by reading, listening to music, spending time with a pet, writing in a journal, meditating, or doing anything else that relaxes you.
Expect a Good Night’s Sleep
Stress can trigger insomnia, so the more you agonize about not sleeping, the more likely you’ll lie awake staring at the ceiling. Instead of worrying that you won’t sleep, remind yourself that you can. Say, «Tonight, I will sleep well» several times during the day. It can also help to practice breathing exercises or gentle yoga poses before bed.
Everyone has a sleepless night once in a while. But if you regularly have trouble sleeping, talk to your doctor.