Did you know that teenagers need 8-10 hours of sleep each night? Teen bodies and brains need enough rest to grow and learn. Unfortunately, most teens don’t get enough rest. Use the tips on this page to be sure you do!

When teens don’t get enough sleep, it affects their mood and learning. Not getting enough sleep increases the risk of depression. It also makes it difficult to pay attention in school and remember learning.

Here are some tips to make sure you get enough sleep:

  • Create a sleep schedule. Get to sleep early enough so that you can wake up in time to get ready for school. Try to keep the same sleep schedule on the weekends, too.
  • Set your alarm clock. Be sure to set an alarm clock each night so that you wake up on time. Try not to keep pushing the snooze button!
  • Take short naps. If you’re tired in the afternoon, limit your naps to 15-20 minutes. You can use your alarm clock to make sure you don’t sleep too much. Otherwise, it can be hard to fall asleep at bedtime.
  • Wind down before bedtime. Use the last 30 to 60 minutes of your night to relax and unwind. Shut off all electronic devices 30 minutes before bed (except your alarm). Avoid playing on your phone or watching TV. Instead, read something you enjoy or listen to calm music.
  • Create a sleep-friendly environment. Make sure your sleeping space is clean and comfortable. The space should be quiet and dark. Keep the temperature cool.