5 Ideas for Better Sleepenteenshttps://kidshealth.org/EN/images/headers/T-take5-enHD-AR1.jpgInsomnia can be a big problem for teens. Read our tips on getting a good night's sleep.sleeping, not sleepy, too sleepy, sleepy during the day, can't sleep, trouble falling asleep, trouble sleeping, insomnia, insomnea, insomniac, wake up, keep waking up, can't wake up, can't get up in the morning, trouble waking up, alcohol and sleep, alcohol and sleeping, drinking and sleep, sleep problems, ways to sleep better, get a good night's sleep, sleep well, worried about sleeping, stress and sleep, stress, anxiety, worry, how to relax and sleep well,, CD1Sleep Apnea, CD1Sleep Medicine04/04/200802/19/201902/19/2019Mary L. Gavin, MD10/01/201674c593cd-e58f-43fb-b4f3-2244429c22f0https://kidshealth.org/ws/RadyChildrens/en/teens/tips-sleep.html/<p>Most teens need 8 to 10 hours of sleep each night. But&nbsp;many teens have trouble sleeping. Lack of sleep can affect everything from our emotions to how well we focus on tasks like driving. It can affect sports performance, increase our chances of getting sick, and may be linked to weight gain in some people.</p> <p>How can we get the sleep we need? Here are some ideas:</p> <ol class="kh_longline_list"> <li><strong>Be active during the day.</strong> You've probably noticed how much running around little kids do &mdash; and how soundly they sleep. Take a tip from a toddler and get at least 60 minutes of exercise a day. Physical activity can decrease stress and help people feel more relaxed. Just don't work out too close to bedtime because exercise can wake you up before it slows you down.</li> <li><strong>Avoid alcohol and drugs.</strong> Lots of people think that alcohol or drugs will make them relaxed and drowsy, but that's not the case. Drugs and alcohol disrupt sleep, increasing a person's chance of waking up in the middle of the night.</li> <li><strong>Say goodnight to electronics.</strong> Experts recommend using the bedroom for sleep only. If you can't make your bedroom a tech-free zone, at least shut everything down an hour or more before lights out. Nothing says, "Wake up, something's going on!" like the buzz of a text or the ping of an IM.</li> <li><strong>Keep a sleep routine.</strong> 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, playing Sudoku, or doing anything else that relaxes you.</li> <li><strong>Expect a good night's sleep.</strong> Stress can trigger insomnia, so the more you agonize about not sleeping, the greater the risk 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.</li> </ol> <div class="rs_skip rs_preserve"><!-- TinyMCE Fix --> <script src="//familysurvey.org/misc/javascript/js_apps/video/kh-video-metadata.js" type="text/javascript"></script> <script src="//familysurvey.org/misc/javascript/js_apps/video/kh-video-controller.js" type="text/javascript"></script> <script src="//familysurvey.org/misc/javascript/js_apps/video/multi-breathing-exercises-en.js" type="text/javascript"></script> </div> <p>Everyone has a sleepless night once in a while. But if you regularly have trouble sleeping and you think it's affecting your mood or performance, talk to your doctor.</p>Cinco ideas para dormir mejorLa falta de sueƱo puede afectarlo todo: desde nuestras emociones a la capacidad de concentraciĆ³n en diferentes tareas, como conducir. Puede afectar el rendimiento deportivo, aumentar las posibilidades de enfermarse y, en algunas personas, puede relacionarse con el aumento de peso.https://kidshealth.org/ws/RadyChildrens/es/teens/tips-sleep-esp.html/cffff28d-20df-4e4d-a2d0-9696798221c8
Common Sleep ProblemsSleep problems can keep some teens awake at night even when they want to sleep. If that sounds like you, find out what you can do.https://kidshealth.org/ws/RadyChildrens/en/teens/sleep.html/d391953b-6913-48cb-a681-738683842cfb
How Much Sleep Do I Need?Teens need about 8 to 10 hours of sleep each night. But you might not be getting it. Here's why - and tips for getting more shut-eye.https://kidshealth.org/ws/RadyChildrens/en/teens/how-much-sleep.html/861031c2-d9db-4cb9-81e6-93f5bf9c7e1f
Is it OK to Sleep Less on Weekdays and More on Weekends?Find out what the experts have to say.https://kidshealth.org/ws/RadyChildrens/en/teens/sleeping-in.html/aeb6acb2-3c68-47ed-a4a6-a3079a7bfd92
What Should I Do If I Can't Sleep?Find out what the experts have to say.https://kidshealth.org/ws/RadyChildrens/en/teens/sleepless.html/54776dc8-7db7-4493-ba4c-eba1eb4e0f87
Yoga for Stress ReliefYoga can help reduce stress because it promotes relaxation, which is the natural opposite of stress. These tips for teens can help you tap into yoga's stress-reducing benefits.https://kidshealth.org/ws/RadyChildrens/en/teens/yoga-stress.html/c2bce681-d891-4c0c-9d12-99b24e785d34
kh:age-teenThirteenToNineteenkh:age-youngAdultEighteenPluskh:clinicalDesignation-generalPediatricskh:genre-articlekh:genre-videokh:primaryClinicalDesignation-generalPediatricsBody Carehttps://kidshealth.org/ws/RadyChildrens/en/teens/your-body/take-care/9f433f4a-cbb8-4d8c-b89f-0da6a1a6aa66