Teenagers lead hectic lives that are filled with the pressures of growing up and nearing adulthood. In addition to social pressures, there can be family expectations to deal with as well as the questions about what accomplishments are needed in high school in order to set out on the right path after graduation, whether that path includes college, trade school, employment or some other feature. These pressures and hectic lifestyles can lead to fewer hours of sleep per night. In order to achieve peak potential, teenagers should get the sleep they need -- and they can if they know a few sleeping tips.
Time Tips
Some of the tips to help teenagers get the sleep they need involve time management. For example, it's helpful to set a regular time to go to bed and to get up in the morning. This helps the body to get into a sleep routine. If napping during the day, keep the nap to 30 minutes or less. Too much sleep during a nap can disrupt a normal bedtime. In the 30 minutes before bedtime, avoid stimulating activities such as listening to lively music or watching television. If sleep does not come within 30 minutes of going to bed, try doing something quietly in another room until sleepy.
Room Tips
Keep the bedroom at a comfortable temperature. There should not be distractions, such as blinking lights. The bedroom should not be cluttered, and it should have a comfortable décor. The room should be dark, with outdoor lighting blocked by windows drapes or shutters.
Diet and Activity Tips
Avoid soft drinks in the evening because many of these contain caffeine and sugar, which can stimulate the body and discourage sleep. Regular exercise can help the body to be healthy, making it easier to sleep. On the other hand, avoid exercise in the three hours prior to bedtime because this can keep the heart rate elevated. Caffeine should be avoided in the afternoon. A light snack of carbohydrates such as pretzels, popcorn or crackers before bedtime can help a teenager become drowsy and find sleep more easily. Try to approach bedtime with a feeling that you're not too hungry and you're not too full.
Light Tips
When waking in the morning, get into bright light as soon as possible after leaving bed. This helps the body to know it is time to awaken. In the evenings, avoid bright lights to help the body know it's time to wind down.
