Tips for Teens

from Caring For Our Future, Fall 2004

1. Sleep is food for the brain. Lack of sleep can make you look tired and feel depressed, irritable or angry. Even mild sleepiness can hurt your performance, from taking school exams to playing sports or video games. Learn how much sleep you need to function at your best – most adolescents need between 8.5 and 9.25 hours of sleep each night – and strive to get it every night. You should awaken refreshed, not tired.
2. Keep consistency in mind. Establish a regular bedtime and wake time schedule, and maintain this schedule during weekends and school (or work) vacations. Don’t stray from your schedule frequently, and never do so for two or more consecutive nights. If you must go off schedule, avoid delaying your bedtime by more than one hour. Awaken the next day within two hours of your regular schedule, and, if you are sleepy during the day, take an early afternoon nap.
3. Get into bright light as soon as possible in the morning, but avoid it in the evening. The light tells the brain when to wake up and when to prepare to sleep.
4. Understand your circadian rhythms. Then you can try to maximize your schedule throughout the day according to your internal clock. For example, to compensate for your “slump (sleepy) times,” participate in stimulating activities or interactive classes, and try to avoid lecture classes and potentially unsafe activities, including driving.
5. After lunch (or after noon), stay away from stimulants such as caffeinated coffee, colas and nicotine. Also avoid alcohol, which disrupts sleep.
6. Relax before going to bed. Avoid heavy reading, studying and computer games within one hour of going to bed. Don’t fall asleep with the television on – flickering light and stimulating content can inhibit restful sleep.