Between school, hanging out, gaming, Netflix, and scrolling through TikTok, sleep can seem an inconvenience. But the thing is – your sleep actually matters. A lot.
Why though?
Getting the right amount of sleep at the right time is like hitting the reset button for your brain and body. While you snooze, your body is doing amazing behind-the-scenes work such as repairing tissues, balancing hormones, strengthening your immune system, and helping your brain sort through everything you learned and felt that day.
Without enough sleep, you’re more likely to; feel moody, irritable, or stressed; struggle to focus or remember things; perform worse at school or in sports; get sick more often and take longer to get better
So, sleep is a big deal.
Why Do Teens Need More Sleep?
Most teens need 8 – 10 hours of sleep per night, but your internal body clock (aka your circadian rhythm) naturally shifts during adolescence. This means you may not feel tired until late at night but because you still need to wake up early for school, it creates sleep debt which will make you feel tired.
During these teen years, your brain is still developing – especially the parts that control decision-making, emotions, and risk-taking. That’s why quality sleep is extra important right now.
How Does What You Do During the Day Affect Sleep?
Your daytime habits seriously influence your nighttime rest. Here’s how:
- Excessive Screen Time: Online content is created to keep you engaged meaning it can be difficult to switch off at night. It has been proved that scrolling on your phone while in bed can make it more difficult to fall asleep.
- Napping: Short naps can help if you’re exhausted, but long or late naps can mess with your ability to fall asleep at night especially if they’re closer to bedtime.
- Lack of Activity: Not moving your body enough during the day? That can make it harder to feel naturally tired when bedtime rolls around.
- Not Getting Daylight: Natural light helps regulate your sleep-wake cycle. Staying indoors too much can confuse your body clock.
What Happens When Your Sleep Patterns Are Off?
When your sleep schedule is all over the place (like going to bed at 2am one night and 10pm the next), it can leave you feeling groggy, foggy, and out of sync. It’s a lot like jet lag. Over time, this can increase your risk of:
- Anxiety and depression
- Weakened immunity
- Poor concentration and memory
- Low energy and motivation
Even your skin, appetite, and mood can take a hit.
My Sleep Is Messed Up. How Can I Fix It?
Don’t worry, you’re not alone. It’s totally possible to get your sleep back on track. Here’s how:
Create a Wind-Down Routine
Start winding down about 30–60 minutes before bed. Do calm activities like reading, journaling, or listening to music. Try a warm bath to help signal bedtime to your body.
Set a Regular Sleep Schedule
Even on weekends, try to keep your bedtime and wake-up time within an hour of your weekday routine. Your body loves consistency.
Ditch Screens Before Bed
Turn off devices at least an hour before sleeping. Or use blue light filters/night modes if you absolutely must use your phone.
Make Your Room Sleep-Friendly
Cool, dark, and quiet is the sleep dream team. Use blackout curtains, a fan, or white noise if needed.
Get Daylight and Move More
Try to get outside for 30 minutes of natural light daily – especially in the morning. And aim for some movement every day, even if it’s just a walk.
Avoid Caffeine Late in the Day
Caffeine/energy drinks or even hot chocolate can mess with sleep, so avoid these after mid-afternoon.
Your sleep isn’t just about avoiding yawns – it’s a key part of your health, happiness, and success. So be kind to your future self: protect your Zzz’s, and your mind and body will thank you big time.
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