General Health
Are You Getting Enough Sleep?
By Teen Health Centre
Oct 29, 2004, 11:55

Have you ever wondered why most mornings it may be a struggle to get out of bed for school and then try to stay awake in a class you like? Do your parents get on your case about sleeping till noon on weekends? If you answered yes to any of these questions, chances are you may be sleep deprived.
 
 The simple fact is that most teens do not get enough sleep on a daily basis. Experts say that teenagers need about 8½ to 9½ hours of sleep each night (in comparison to adults who need about eight hours of sleep each night). Only about 15 percent of teens get enough sleep each night. More than 25% of teens sleep only about 6½ hours a night. It’s no wonder you are tired and grouchy if you need another 2 or 3 hours of sleep! If you can’t get enough sleep during the week, you end up with “sleep debt” and just like being in financial debt, you have to “pay back” what you owe. That’s why you may sleep so much longer on weekends when you don’t have to be up so early. 
 
 Studies have found that sleep deprived people are more likely to be moody, to have lower school grades (because memories get consolidated when you sleep), to develop more colds and other illnesses because of reduced immune system functioning, and they are more likely to have accidents (especially when driving). Clearly, there are many incentives to get the right amount of sleep each night. 
 
 Why are most teens not sleeping enough? Most teens don’t make sleep a priority (nor do their parents). You need to go to school, do homework, work at a part time job, do chores and try to squeeze in some fun stuff like calling and going out with friends, sports, movies, using the computer, and watching television. You only sleep when all that is done, so the busier you are, the less sleep you get and the more you need! It is much better to get the right amount of sleep each night for all the reasons mentioned above but at least you have an explanation for why you can’t get out of bed before noon on Saturday!
 
 What can you do to make sure you get enough sleep each night? For starters, figure out when you have to get up, count backward 8½ to 9½ hours to find out when you should be asleep then give yourself an extra ½ hour to get ready for bed. You can also work on your time management skills. Make a weekly schedule and plan each day’s activities. Make the rest of your activities fit in around your sleep schedule. As we mentioned above, being in sleep debt will affect not only your health but also most activities you do. Napping on weekends or right after school is another option but uninterrupted sleep is better. If you choose to nap, be sure not to sleep for too long a period (20 or 30 minutes should be enough), or you won’t be able to fall asleep at night.
 
 If you have trouble falling asleep avoid exercising, eating, caffeine, cigarettes, and alcohol two hours before bed. Also, you can try to get into a more relaxed state before bed by dimming the lights or listening to relaxing music or reading. Only use your bed for sleeping and not for other more stressful activities such as homework.

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