10 Tips To Sleep Better At Night


The Sleep Foundation explains that most teenagers are not getting enough sleep. In fact, only 15% of teens are getting an average of 8 hours of sleep per night. Majority of teenagers get way less! Getting enough sleep is very important for your overall health, academics, and mental health. Here are 10 tips to help you get better sleep and feel more rested:


  1. Set a sleep schedule. Many teens “catch up” on sleep on the weekends, however, going to sleep and waking up at the same time everyday can help regulate your sleep cycle and help you feel more rested.

  2. Make sleep a priority. Acting like you don’t need sleep will hurt you in the long run.

  3. Practice Good Time Management. Don’t leave homework until the last minute.

  4. Start a relaxation routine. A warm shower or bath, meditation, white noise to help you wind down.

  5. Make sure your room is not too warm. Studies show we sleep better in a cool room by falling asleep faster and staying asleep.

  6. Exercise daily. Even if it is just going for a walk or doing jumping jacks in your bedroom!

  7. Avoid heavy meals right before going to sleep.  Allow your body some time to digest before laying down.

  8. Put your phone on silent or vibrate.  Snapchat, TikTok, and IG notifications can wait until the morning.

  9. Limit screen time right before bed. The blue light your phone transmits can keep you awake longer. Try to avoid using your phone at least an hour before bed to help you relax.

  10. If all else fails, see a medical professional.  If you tried everything and nothing helps you sleep, try reaching out a medical professional to get checked out. If you need help finding a doctor and live in northern New Jersey, you can call the Adolescent/Young Adult Center for Health at 973-971-5199 for an appointment with an adolescent medicine specialist.