20 Sleep Hygiene Tips and Worksheets for Kids & Teenagers (2023)

20 Sleep Hygiene Tips and Worksheets for Kids & Teenagers (1)Every parent should know the importance of their own and their child’s sleep.

When well-timed and of sufficient duration, it sets the scene for more relaxed and successful family relationships.

A wealth of scientific study backs this up, citing how much, how well, and when you sleep as crucial to mental and physical health (O’Callaghan, 2016).

Poor sleep quality in children activates a hormonal response, increasing “appetite and food consumption leading to obesity” and reduces mental and physical wellbeing (Dube Khan, Loehr, Chu, & Veugelers, 2017, p. 2).

Sound strategies for healthy sleep, known as sleep hygiene, can reduce bedtime resistance and anxiety, and improve overall quantity and quality. We’ll dive into these strategies and provide tips and suggested apps that can help get your children off to sleep quickly and easily.

Before you continue, we thought you might like to download our three Positive Psychology Exercises for free. These science-based exercises explore fundamental aspects of positive psychology, including strengths, values, and self-compassion, and will give you the tools to enhance the wellbeing of your clients, students, or employees.

This Article Contains:

  • What Is Sleep Hygiene?
  • Promoting Healthy Sleep in Children: 15 Tips
  • 10 Techniques and Activities for Teenagers
  • 5 Handouts, Checklists, and Worksheets
  • Top 4 Apps to Sleep Better at Night
  • PositivePsychology.com’s Helpful Resources
  • A Take-Home Message
  • References

What Is Sleep Hygiene?

“Sleep problems are prevalent in the global population” and can be acute or chronic (Irish, Kline, Gunn, Buysse, & Hall, 2015, p. 1). Roughly 56% of Americans experience issues regarding their sleep every year, with 31.6% of people, across 10 countries, clinically classified as having insomnia (Irish et al., 2015).

(Video) Sleep Hygiene - How to Sleep Better!

Adequate sleep is not simply something that makes us feel less tired the next day. It impacts our motivation, cognitive functioning, and even likelihood of serious medical conditions, including cancer, diabetes, and cardiovascular disease (Irish et al., 2015).

A lack of the right sort of sleep, in particular rapid eye movement (REM) sleep, has been found to impact creativity, emotional response, decision making, and incidence of depression across a range of ages (Hooper, 2018).

Despite the importance and obvious benefits of sleep, therapeutic interventions are often limited to those who either qualify as having a clinical problem or seek treatment themselves (Irish et al., 2015).

Fortunately, sleep self-help has proven successful.

Good sleep hygiene is considered the best and most reliable approach to getting high-quality sleep and is important for the REM phase, believed to be vital for consolidating memories about tasks learned that day (O’Callaghan, 2016).

“Sleep hygiene is defined as a set of behavioral and environmental recommendations intended to promote healthy sleep.”

Irish et al., 2015, p. 1

What you don’t do can be as important as what you do. For example, the following factors are all essential ingredients of a good night’s sleep (Irish et al., 2015; O’Callaghan, 2016):

  • Avoid caffeine later in the day
  • Exercise regularly
  • Eliminate noise from the sleeping environment
  • Maintain a regular sleep schedule
  • Reduce blue light (emitted from phones and tablets) before bed
  • Ensure a comfortable room temperature
  • Sleep in familiar places

While much of the research on sleep hygiene is limited to clinical settings, it has considerable potential to improve sleep, with clear benefits to the wellbeing of the general population and, in particular, children.

Inadequate sleep in the young significantly affects their academic performance, capacity to pay attention, and ability to regulate their behavior (Golem et al., 2019).

Promoting Healthy Sleep in Children: 15 Tips

20 Sleep Hygiene Tips and Worksheets for Kids & Teenagers (2)There is a wealth of advice available to encourage positive sleeping habits in children.

Much of it focuses on behaviors and situational factors that parents can promote and children can adopt with ease.

(Video) Why Do We Need Sleep?

Tips to help children maintain good sleep hygiene include the following (Seattle Children’s Hospital, 2020; Wiseman, 2020; Great Ormond Street Hospital for Children, 2020; Mindell, Li, Sadeh, Kwon, & Goh, 2015):

  1. Consistency
    Maintain consistency with both bedtimes and wake times throughout the week – even weekends. A regular sleep schedule should work with the child’s natural biological clock to promote predictable dozing off.
  2. Bedtime regularity
    Putting in place a consistent and predictable bedtime routine (such as brushing teeth, warm bath, bedtime story, and then lights out) provides a sense of familiarity and comfort that is the opposite of being uncertain about getting to sleep.
  3. Associate the bed with sleep
    Avoid spending too much non-sleep time in bed, as this can stop children from associating it with sleep.
  4. Relaxation techniques
    Visualizing relaxing scenes, such as the beach or vacations, along with slow abdominal breathing, can help children become calm and ready for sleep.
  5. Maintain the right sort of environment
    A child’s room should be a comfortable temperature, in relaxed surroundings, and quiet.
  6. Clock visibility
    Constantly watching the clock is detrimental to sleep. To avoid the anxiety it produces, either remove the clock, cover it, or turn it away.
  7. Avoid highly stimulating activities before bed
    Avoid video games and exercise immediately before sleep. Ideally, remove electronics and digital devices from the bedroom.
  8. Security objects
    Dolls, soft toys, and blankets can help children transition to a feeling of security and safety in bed when you leave them to fall asleep.
  9. Exercise during the day
    Physical activity during the day, while providing many other positives to physical and mental wellbeing, can promote sleep at night.
  10. Bedtime delay
    When children genuinely appear not to be tired, it may be necessary to hold off taking them to bed for 30 minutes so that they fall asleep more quickly. Over the following days, parents can bring the bedtime forward.
  11. Maintain a sleep diary
    Track your child’s sleep times and activities before going to bed to identify what works well and what hinders a good night’s sleep.
  12. Tossing and turning
    When a child is unsettled in bed, it can be better to take them out for 20 minutes to perform a low-stimulation activity such as reading them a book before putting them back in.
  13. Schedule worry time
    If children are bedtime worriers, it can be helpful and even fun to have a worry time earlier in the day to talk about and share fears and concerns, perhaps engaging toys in the conversation.
  14. Avoid sleeping elsewhere
    Falling asleep in other locations can become a habit. Encourage the child to go to bed drowsy.
  15. Brief and boring checks
    When checking on your child, try to make it low-key. Reassure them you are close by without too much stimulation.

10 Techniques and Activities for Teenagers

“Sleep is a core behavior in adolescents, consuming up to a third or more of the day” (Tarokh, Saletin, & Carskadon, 2016, p. 182). Quality sleep is crucial in this age group and beyond, supporting effective cognitive functioning and reducing psychiatric and developmental disorders.

During teenage development, with new and emerging social roles, increased autonomy, changes to circadian rhythms, and a greater tolerance for sleep pressure (literally resisting the urge to sleep), it is even more essential to put in place better sleep hygiene (Tarokh et al., 2016).

While many, if not all, the earlier approaches remain useful for teenagers, there are a few more relevant to this age group, including the following (Wiseman, 2020; Great Ormond Street Hospital for Children, 2020):

  • Screen curfew
    The blue light emitted from TVs, tablets, and other mobile devices suppresses the hormone melatonin and stimulates the brain, making it harder to get ready for sleep. Keep such devices out of the bedroom and encourage downtime at least an hour before sleep.
  • Avoid caffeine
    Avoid soda, tea, coffee, and chocolate within the six hours leading up to bedtime, as it makes getting to sleep difficult and can cause sleep disturbances. Even small amounts of caffeine can have a significant impact on sleep quantity and quality.
  • Avoid sleeping with a pet
    While it can seem cozy to fall asleep with your pet, their movement can cause minor interruptions to sleep. Instead, leave them outside the bedroom and include them as part of the bedtime routine.
  • Bedroom environment
    The sleeping environment is crucial at any age, yet during teenage years when interests and hobbies form, it is vital to ensure that the bedroom remains comfortable and appropriate for sleep. Fresh air, soothing smells, and dimmed lights can be helpful, along with a decluttered bedroom.

Activities that can be valuable in teenage years should promote a reduction in stress while encouraging healthy eating and physical activity. Changes to teens’ body and brain, including melatonin production, can shift their natural circadian rhythm, making it more difficult to fall asleep at a reasonable time and harder to wake up (Teen Sleep Hub, 2021).

Positive habits may include the following (Wiseman, 2020; Mindell et al., 2015):

  • Writing in a journal
    Capturing thoughts in a journal or diary can be a healthy way to maintain and reflect on the positives in a teenager’s life and increase a sense of security.
  • Mindfulness exercises
    Meditation and mindfulness techniques (including guided imagery, body awareness, and breathing techniques) reduce stress hormones and calm the nervous system before bedtime. They can be employed at any time of day but may be particularly helpful in the lead-up to sleep.
  • Healthy eating
    Eating well has many physical and mental health benefits and is of particular value for a good night’s sleep. Avoid going to bed hungry by eating a low-sugar snack earlier in the evening, but also try not to go to sleep too full.
  • Create a bedtime routine
    While social habits are likely to change and restrictions lifted, creating a bedtime routine remains associated with “less sleep disruption and longer total sleep time” (Mindell et al., 2015, p. 717).
  • Avoid sleeping in
    Staying in bed to make up for lost sleep will disrupt the internal body clock; instead, try to maintain or return to a regular bedtime and wake-up time.
  • Seek professional help
    Seeking professional help for ongoing sleep problems or insomnia may be necessary. Keep a diary of sleeping habits to identify sleep patterns and problems that require help. Consider approaching a sleep coach, trained in reestablishing good sleep for struggling people.

5 Handouts, Checklists, and Worksheets

20 Sleep Hygiene Tips and Worksheets for Kids & Teenagers (3)The American Academy of Pediatrics has created a family media plan to help encourage digital switch-off sufficiently early to reduce sleep disruption.

Try it out and create a personalized approach for both parents and children working together to create a set of goals and rules appropriate to the family’s values.

UK-based Great Ormond Street Hospital for Children provides some helpful guides for sleep hygiene, including the following:

  • This Sleep Hygiene in Children and Young People information sheet provides a valuable guide for putting in place a routine around a child’s bedtime and details the recommended amount of sleep according to age.
  • This shortened Getting a Good Night’s Sleep guide presents an easy-to-read checklist that can be printed and put somewhere visible to remind children and adults what to do and avoid before bedtime.

The U.S. Department of Health and Human Services offers guidance and a set of free publications that promote a good night’s sleep at any age, including the following:

The National Sleep Foundation has a downloadable diary to record sleeping habits and sleep patterns. Try this simple-to-use tool to figure out what sleeping problems you have and when to seek professional help.

Top 4 Apps to Sleep Better at Night

While it is best to avoid technology before bed, we have included several of our favorite apps that help promote better sleep.

(Video) Sleep and Teens

Sleep by Headspace

20 Sleep Hygiene Tips and Worksheets for Kids & Teenagers (4)

This valuable app by Headspace has a set of relaxing stories, music, and sounds to promote relaxation and a good night’s sleep. It also has a dark-mode option that’s more suited to tired eyes.

Find the app in the Google Play Store.
Find the app in the Apple App Store.


20 Sleep Hygiene Tips and Worksheets for Kids & Teenagers (5)

This app helps you learn to manage your stress through guided breathing, reduce your symptoms of anxiety and fear, and encourage a state of mind that promotes sleep.

Find the app in the Google Play Store.
Find the app in the Apple App Store.


20 Sleep Hygiene Tips and Worksheets for Kids & Teenagers (6)

Aimed at improving your health and happiness through reducing stress and improving sleep quality, Calm creates a personalized experience to help you find the sleep you need.

Find the app in the Google Play Store.
Find the app in the Apple App Store.


20 Sleep Hygiene Tips and Worksheets for Kids & Teenagers (7)

More useful for parents than children, this award-winning app from Timeshifter helps avoid and aids recovery from jet lag by providing tips and guidance to minimize disruption to circadian rhythms.

Find the app in the Google Play Store.
Find the app in the Apple App Store.

(Video) Sleep Hygiene: Train Your Brain to Fall Asleep and Sleep Better

PositivePsychology.com’s Helpful Resources

We have many tools and downloadable worksheets to help address common sleep challenges faced by children and teenagers.

To get you started, take a look at the following free assessments and interventions:

  • Sleep Restriction
    This in-depth sleep intervention draws on principles from Cognitive Behavioral Therapy for Insomnia (CBT-I) to establish asleep window, break bad sleep habits, and address anxieties around sleep.
  • Two-Week Sleep Diary
    This diary template helps you systematically identify and track lifestyle factors that may be regularly interfering with sleep.
  • Are You Sleep Deprived?
    With modification, parents can use this checklist to help their children assess whether they are getting sufficient sleep.
  • Sleep Hygiene Checklist
    This worksheet helps you consider and adjust features of a bedroom (and how it is used) that may affect a child’s quality of sleep.
  • Sleep Quiz
    This checklist helps you assess whether you are giving sleep sufficient priority in your life and identify what actions you may need to take to get optimal sleep.
  • 17 Positive Psychology Exercises
    If you’re looking for more science-based ways to help others enhance their wellbeing, this signature collection contains 17 validated positive psychology tools for practitioners. Use them to help others flourish and thrive.

A Take-Home Message

With good reason, children’s sleep is one of the most common concerns of parents.

Inadequate sleep is associated with child obesity and emotional, cognitive, and behavioral issues (Mindell et al., 2015). Not only that, ongoing, high-quality sleep is vital to academic performance and building healthy, long-term relationships while avoiding antisocial behavior (Tarokh et al., 2016).

Promoting sleep hygiene and educating parents and children in such practices will likely benefit the child’s mental and physical wellbeing and build confidence in their ability to sleep while reducing parents’ cause for concern.

When combined, exercise, healthy eating, and positive bedroom environment changes can intervene and improve disrupted sleeping patterns.

Putting in place daily routines, especially around bedtime, typically results in lower bedtime anxiety, less sleep disruption, and increased sleep times (Mindell et al., 2015).

Reducing the use of TVs, computers, tablets, and phones at least an hour before bedtime has equally positive outcomes and should be a nighttime priority (Dube et al., 2017).

Other beneficial activities, such as relaxation and breathing techniques, are easily implemented and reduce stress and worry while encouraging a sense of calm and peace.

Why not try out some tips, approaches, and worksheets yourself or with your client to implement a comprehensive sleep hygiene strategy to tackle temporary and long-term sleep concerns?

We hope you enjoyed reading this article. Don’t forget to download our three Positive Psychology Exercises for free.


  • Dube, N., Khan, K., Loehr, S., Chu, Y., & Veugelers, P. (2017). The use of entertainment and communication technologies before sleep could affect sleep and weight status: A population-based study among children. International Journal of Behavioral Nutrition and Physical Activity, 14(1).
  • Golem, D., Eck, K. M., Delaney, C. L., Clark, R. L., Shelnutt, K. P., Olfert, M. D., & Byrd-Bredbenner, C. (2019). “My stuffed animals help me”: The importance, barriers, and strategies for adequate sleep behaviors of school-age children and parents. Sleep Health, 5(2), 152–160.
  • Great Ormond Street Hospital for Children. (2020, June). Sleep hygiene in children and young people. NHS Foundation Trust. Retrieved August 2, 2021, from https://www.gosh.nhs.uk/conditions-and-treatments/procedures-and-treatments/sleep-hygiene-children/
  • Hooper, R. (2018, March 21). 5 ways to boost your dreams and improve your health. New Scientist. Retrieved August 2, 2021, from https://www.newscientist.com/article/2164187-5-ways-to-boost-your-dreams-and-improve-your-health/
  • Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 1–14.
  • Mindell, J. A., Li, A. M., Sadeh, A., Kwon, R., & Goh, D. Y. T. (2015). Bedtime routines for young children: A dose-dependent association with sleep outcomes. Sleep, 38(5), 717–722.
  • O’Callaghan, T. (2016, May 25). How to sleep better. New Scientist. Retrieved August 2, 2021, from https://www.newscientist.com/article/mg23030750-700-how-to-sleep-better/
  • Seattle Children’s Hospital. (2020). Sleep hygiene for children. Retrieved August 2, 2021, from https://www.seattlechildrens.org/pdf/PE1066.pdf
  • Tarokh, L., Saletin, J. M., & Carskadon, M. A. (2016). Sleep in adolescence: Physiology, cognition and mental health. Neuroscience & Biobehavioral Reviews, 70, 182–188.
  • Teen Sleep Hub. (2021, April 30). 10 Reasons why you can’t sleep. Retrieved August 2, 2021, from https://teensleephub.org.uk/10-reasons-why-you-cant-sleep/
  • Wiseman, J. (2020, September 24). Sleep strategies for kids. Sleep Foundation. Retrieved August 2, 2021, from https://www.sleepfoundation.org/children-and-sleep/sleep-strategies-kids
(Video) Sleep Tips for Teens Mayo Clinic


What would be an ideal sleep hygiene for teenagers? ›

Teens should be going to bed and waking up at around the same time every day, including non-school nights. Try to keep the difference in sleep and wake times within one hour. Be consistent on weekends. Although teens can stay up a little longer, they should not sleep in to catch up on sleep they missed during the week.

How can teens improve sleep hygiene for adequate sleep? ›

Creating a consistent pre-bed routine to help with relaxation and falling asleep fast. Avoiding caffeine and energy drinks, especially in the afternoon and evening. Putting away electronic devices for at least a half-hour before bed and keeping them on silent mode to avoid checking them during the night.

What is the importance of sleep for teenagers? ›

In teenagers, good quality sleep is especially important for physical health, emotional and mental development, and school performance. During the teenage years, sleep benefits brain development and function, which enhances attention span and improves memory and cognitive abilities.

Why proper sleep hygiene is so important? ›

Good sleep hygiene increases our chances of a restful sleep, which in turn has the ability to improve our productivity, mental and physical wellbeing, and overall quality of life. Some other benefits include: Sharper memory. Improved immune system.

How can students improve their sleep quality? ›

Tips for Getting Good Sleep
  1. Maintain a regular wake and sleep schedule, even on weekends. ...
  2. Come up with a regular, relaxing bedtime routine. ...
  3. Create a sleep-friendly environment. ...
  4. Lie down to go to sleep only when sleepy. ...
  5. Use your bed only for sleep and sex. ...
  6. Don't eat within two or three hours of your planned bedtime.

Whats a good sleep routine? ›

Get up at the same time every day, even on weekends or during vacations. Set a bedtime that is early enough for you to get at least 7-8 hours of sleep. Don't go to bed unless you are sleepy. If you don't fall asleep after 20 minutes, get out of bed.

How important is sleep for students? ›

Students should get the proper amount of sleep at night to help stay focused, improve concentration, and improve academic performance. Children and adolescents who do not get enough sleep have a higher risk for many health problems, including obesity, type 2 diabetes, poor mental health, and injuries.

What is sleep hygiene for kids? ›

Quiet, calm, and relaxing activities.

Avoid activities that are excessively stimulating right before bedtime. This includes screen time like watching television, using a tablet or com- puter, and playing video games, as well as physical exercise. Avoid these activities during a nighttime awakening as well.

What are 7 things you can do to help you sleep better? ›

  1. Stick to a sleep schedule. Set aside no more than eight hours for sleep. ...
  2. Pay attention to what you eat and drink. Don't go to bed hungry or stuffed. ...
  3. Create a restful environment. Keep your room cool, dark and quiet. ...
  4. Limit daytime naps. ...
  5. Include physical activity in your daily routine. ...
  6. Manage worries.

What are 5 ways to sleep faster? ›

Reducing caffeine, nicotine, and alcohol intake. Avoiding electronic devices in the leadup to bedtime. Ensuring that you have a quiet, dark, and comfortably cool sleep environment free of distractions. Keeping naps to 30 minutes or less (and not too close to bedtime).

What makes a good night sleep? ›

Keep your bedroom at a comfortable temperature, not too hot or too cold, and as quiet as possible. Use low lighting in the evenings and as you prepare for bed. Exercise at regular times each day but not within 3 hours of your bedtime. Avoid eating large meals close to bedtime—they can keep you awake.

How long do teenagers need to sleep? ›

The American Academy of Sleep Medicine has recommended that children aged 6–12 years should regularly sleep 9–12 hours per 24 hours and teenagers aged 13–18 years should sleep 8–10 hours per 24 hours.

What are 4 reasons why it is important to sleep? ›

To inspire you, here are four key reasons why your body and mind need sleep:
  • Reason 1: Helps brain function. When we get a good night's sleep, we are more alert and clear-headed. ...
  • Reason 2: Keeps emotions in check. ...
  • Reason 3: Reduces disease risk. ...
  • Reason 4: Keeps weight under control. ...
  • Can't sleep?
17 Mar 2022

What affects sleep? ›

Many common chemicals affect both quantity and quality of sleep. These include caffeine, alcohol, nicotine, and antihistamines, as well as prescription medications including beta blockers, alpha blockers, and antidepressants.

Which are the four principles of a healthy sleep hygiene? ›

Keep your child's bedroom quiet and dark. Keep your child's bedroom well-ventilated and the temperature comfortable. Don't use your child's bedroom for time out or punishment. Keep TV sets out of your child's bedroom.

How does sleep affect your health? ›

“Sleep affects almost every tissue in our bodies,” says Dr. Michael Twery, a sleep expert at NIH. “It affects growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health.” Research shows that lack of sleep increases the risk for obesity, heart disease and infections.

How can we improve our sleep environment? ›

Creating a Good Sleep Environment
  1. Sleep in darkness. Make the sleeping area very dark if possible. ...
  2. Reduce noise: wear earplugs; silence cell phone calls and nonessential alerts.
  3. Keep temperatures cool.
  4. Avoid watching TV, reading, or working in the sleeping area.
1 Apr 2020

What sleep is best? ›

Scientists agree that sleep is essential to health, and while stages 1 to 4 and REM sleep are all important, deep sleep is the most essential of all for feeling rested and staying healthy.

Why do students not sleep? ›

The reasons for student sleep deprivation are many, including a wide range of social, cultural, environmental, and biological factors (e.g., personal interests and problems; involvement with “extracurricular” activities including technology and social media; academic demands; living conditions that interfere with sleep ...

Why is it important to sleep at night than day? ›

Myth: It Doesn't Matter When You Sleep as Long as You Sleep Enough Hours. Studies have demonstrated that the timing of sleep matters, and it's best to sleep as much as possible during hours of darkness. Sleeping at night helps align the body's circadian rhythm, or internal clock, with its environment.

How much sleep is enough? ›

Experts recommend that adults sleep between 7 and 9 hours a night. Adults who sleep less than 7 hours a night may have more health issues than those who sleep 7 or more hours a night.

What are 12 science based tips to improve your sleep? ›

12 Tips for Good Sleep
  • Stick to a sleep schedule. ...
  • Don't exercise too late in the day. ...
  • Avoid caffeine and nicotine. ...
  • Avoid alcoholic drinks before bed. ...
  • Avoid larger meals and beverages late at night. ...
  • Avoid medicines that delay or disrupt your sleep (if possible) ...
  • Don't nap after 3 pm. ...
  • Make sure to leave time to unwind before bed.
5 Feb 2020

What is the 4 7 8 sleep trick? ›

Close your mouth and quietly inhale through your nose to a mental count of four. Hold your breath for a count of seven. Exhale through your mouth, making a whoosh sound for a count of eight. Repeat the process three more times for a total of four breath cycles.

Does milk help you sleep? ›

Milk (and other dairy products) are a really good source of tryptophan. It's an amino acid that can help promote sleep, so it can come in particularly handy especially if you're used to tossing and turning before finally getting off to sleep.

How can a 13 year old fall asleep fast? ›

Try a relaxing bedtime routine, like taking a warm bath or shower, reading, listening to music, or meditating before going to sleep. Avoid caffeine (found in coffee, tea, soda, energy drinks, and chocolate) in the late afternoon and evening. Get regular exercise (but not too close to bedtime).

What are the 5 stages of sleep for kids? ›

There are five stages of sleep: rapid eye movement (REM) sleep, and stage 1, 2, 3 and 4 non-REM sleep. Stage 1 is the lightest sleep state and stage 4 is the deepest. Typically, we dream during REM sleep but not in stages 1 to 4. However, our brains remain active in all stages of sleep.

What are the 2 most common sleeping problems for children? ›

Common sleep disorders in children include sleep apnea and insomnia3, as well as parasomnias, which are disruptive sleep-related behaviors such as sleepwalking and night terrors. Sleep disorders in children, especially parasomnias, are not likely to persist past adolescence.

What are 3 things good sleep can help you with? ›

Health Benefits

Stay at a healthy weight. Lower your risk for serious health problems, like diabetes and heart disease. Reduce stress and improve your mood. Think more clearly and do better in school and at work.

How can I sleep 24 hours a day? ›

If you're still trying to sleep for the whole day, simply close your eyes and continue to rest. Depending on a variety of factors, like how dark it is and how tired you are, you may very well be able to squeeze in a few extra hours of sleep. Make short trips out of bed for important needs.

How do we fall asleep? ›

The pineal gland, located within the brain's two hemispheres, receives signals from the SCN and increases production of the hormone melatonin, which helps put you to sleep once the lights go down.

How can I relax before bed? ›

We have some tips to help you establish a wind-down routine that will work for you and hopefully help you sleep better:
  1. Schedule technology-free time. ...
  2. Separate work from bed. ...
  3. Read a book. ...
  4. Listen to music. ...
  5. Try stretching or light yoga.
24 Mar 2021

Do fishes sleep? ›

While fish do not sleep in the same way that land mammals sleep, most fish do rest. Research shows that fish may reduce their activity and metabolism while remaining alert to danger. Some fish float in place, some wedge themselves into a secure spot in the mud or coral, and some even locate a suitable nest.

› sleep › how-to-sleep-better ›

According to research, one-third of us are not getting enough good-quality sleep at night, which means we're not feeling as good as we could be. Here's ...
Following healthy sleep habits can make the difference between restlessness and restful slumber. Researchers have identified a variety of practices and habits—k...
6. Take a melatonin supplement · Melatonin is a key sleep hormone that tells your brain when it's time to relax and head to bed ( · Often used...

What is a teenagers natural sleep schedule? ›

The average amount of sleep that teenagers get is between 7 and 7 ¼ hours. However, they need between 9 and 9 ½ hours (studies show that most teenagers need exactly 9 ¼ hours of sleep). Teenagers do not get enough sleep for a number of reasons: Shift in sleep schedule.

What should a 14 year old's bedtime be? ›

That said: “9pm is a sensible approach.” For teenagers, Kelley says that, generally speaking, 13- to 16-year-olds should be in bed by 11.30pm.

What sleep should a 14 year old get? ›

Most teens need about 8 to 10 hours of sleep each night. Getting the right amount of sleep is important for anyone who wants to do well on a test or play their best in sports. Unfortunately, many teens don't get enough sleep.

What times should teenagers sleep? ›

With most high schools starting classes at 7:30 a.m., this usually means that teenagers need to be up around 6 a.m., placing their ideal bedtime around 8:45-9:30 p.m. But most teens don't go to bed until around 11 p.m. to 1 a.m. Which begs the question: If they're so exhausted from lack of sleep, why don't they just go ...

Why is my 13 year old so tired? ›

A teen's internal clock

The biological and psychological processes that follow the cycle of this 24-hour internal clock are called circadian rhythms. Puberty changes a teen's internal clock, delaying the time he or she starts feeling sleepy and awakens.

What is the best time to sleep? ›

Research suggests the ideal time to go to sleep is 10 p.m. But you should focus more on having a consistent schedule and routine when it comes to hitting the hay.

What affects sleep? ›

Many common chemicals affect both quantity and quality of sleep. These include caffeine, alcohol, nicotine, and antihistamines, as well as prescription medications including beta blockers, alpha blockers, and antidepressants.

Should a 17 year old have a bedtime? ›

The answer depends on your teen and your own situation. A 13-year-old may need more help going to sleep at an appropriate hour, and parents can help. A 17-year-old shouldn't need as many reminders about good sleep habits. Rather than give an older teen a strict bedtime, it's better to educate your teen.

How late should a 12 year old stay out? ›

While some parents rely on a set curfew, others make the rules fit he circumstances. For example, if your teen gets home from after-school activities at 7 p.m., a weekday curfew of 10 p.m. may make sense. On the weekends, maybe 11 p.m. is a more reasonable time. It depends on your family's schedule and your child.

Why do teens stay up late? ›

The body releases the sleep hormone melatonin later at night in teens than in kids and adults. This resets the body's internal sleep clock so that teens fall asleep later at night and wake up later in the morning. Most teens just aren't sleepy enough for bed before 11 p.m.

Is 4 hours of sleep OK for one night? ›

For most people, 4 hours of sleep per night isn't enough to wake up feeling rested and mentally alert, no matter how well they sleep. There's a common myth that you can adapt to chronically restricted sleep, but there's no evidence that the body functionally adapts to sleep deprivation.

Is 2 hours of sleep enough? ›

Sleeping for a couple of hours or fewer isn't ideal, but it can still provide your body with one sleep cycle. Ideally, it's a good idea to aim for at least 90 minutes of sleep so that your body has time to go through a full cycle.

How much sleep does a 50 year old need? ›

How Much Sleep Do I Need?
Age GroupRecommended Hours of Sleep Per Day
Newborn0–3 months14–17 hours (National Sleep Foundation)1 No recommendation (American Academy of Sleep Medicine)2
Adult18–60 years7 or more hours per night3
61–64 years7–9 hours1
65 years and older7–8 hours1
5 more rows
14 Sept 2022

Why do girls sleep so much? ›

Women tend to require more sleep than men because of their “complex” brains, according to research. Scientists found that around 20 minutes more sleep was needed by women compared to men - and said this was thought to be because the female brain works harder during the day.

What happens if you don't sleep? ›

A number of chronic health conditions may be affected by not getting enough sleep on a regular basis. These include high blood pressure, diabetes, heart failure, coronary heart disease and some cancers. You may also be more likely to have a stroke. You're at greater risk of injury.

What happens if you sleep late everyday? ›

Puffy eyes and dark circles, cravings and hunger pangs that can contribute to obesity, poor focus on tasks at work or home, frequent infections because of poor immunity are some of the ways in which our body is affected due to lack of proper sleep.


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