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Teen Health

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8 Ezzz Sleep Tips for Teens

Having trouble getting enough sleep? If you're like most teens, the answer is yes.


While delayed sleep phase syndrome is found in those with depression, many teens are at risk, too, if they can’t fall asleep at night and have trouble waking up at 6 a.m. for school.

An Irregular Sleep-Wake Schedule

Fieve says that an irregular sleep-wake schedule happens due to a lack of lifestyle scheduling. The good news is that this means you can fix this sleep disorder.

An irregular sleep-wake disorder means you are awake most of the night, perhaps playing your Wii or Nintendo DS Lite. Then you need to sleep much of the next day to feel good. Teens who stay up until the wee hours of morning on weekends have problems getting their bodies to fall asleep early on Sunday night so they can be fresh for school on Monday. Many teens claim to nod off in their first class, as they cannot wake up.

While a study at Brown University found that teens need just as much sleep as they did when they were preteens (about 9 to 10 hours), teens get on average just over seven hours of sleep a night. In the past, researchers rarely linked more sleep with high grades. However, in this study, they said that teens who got A's on their report cards got an hour more sleep at night and went to bed an hour earlier than peers who got D's and F's.

8 Ezzz Sleep Tips for Teens

So how can you change your sleep habits? Try these sleep tips:

1. Make your bedroom a quiet place. Turn your computer off before you get in bed. If your home is loud at night, wear earplugs.

2.   Take a hot bath or shower before bed to boost deep sleep. Then keep your room cool (about 68 F) to cool your body. One study showed that sleep happens when the body cools. Wakefulness occurs when the body temperature warms up.

3. If light bothers you, put blackout shades in your windows. Make sure your door is shut when you go to bed. Turn your clock with the face toward the wall, so you don’t check the time all night long. You can also buy a lightweight and comfortable sleep mask at most stores that will cover your eyes and prevent light entry. When you get up on school days, open your shades, and turn on your light. The early light of day helps to “reset” your brain to push your bedtime to an earlier hour.

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