Sleep is an important part of your daily routine–you spend about one-third of your time doing it. Quality sleep-and getting enough of it at the right times-is as essential to urvival as food and water. Without it, your brain has a tough time forming and keeping the connections needed for learning and making new memories. This page will break down how your sleep needs work and give you some tips for scoring a good night’s rest!

1. Stick to a Sleep Schedule
   Go to bed and wake up at the same time every day, even on weekends. Your body gets used to it, and you’ll start feeling tired at the right time!
2. Get Enough Sleep
   Most teens should get between 8 and 10 hours of sleep per night. Unfortunately, research indicates that teens get far less sleep than they need.
3. Chill Before Bed
   Do something relaxing, like reading, listening to music, or practicing mindfulness. Try to avoid any intense homework or drama before you sleep.
4. Turn Off Electronics
   No phones or laptops 30-60 minutes before bed. Don’t use your phone (including texting), tablets, computer, or TV at least 1 hour before you go to bed.
5. Watch What You Eat
   Avoid big meals, soda, or energy drinks right before bed. Caffeine and heavy foods can mess with your sleep, even if you don’t feel it right away.
6. Create the Right Sleep Environment
   Dark, quiet, and cool rooms are the best for sleep. Turn off the lights, close the curtains, and use earplugs or a white noise app if it’s noisy.
7. Move During the Day
   Being active helps your body get ready for sleep. Just don’t exercise right before bed- it could keep you awake.
8. Relax Your Mind
   If your mind is racing, try deep breathing, writing in a journal, or doing some light stretching to calm down before bed.
9. Keep Naps Short
   If you nap during the day, keep it to 20-30 minutes so it doesn’t mess with your night sleep.
10. Track Your Sleep Progress
    Most teens need about 8 to 10 hours of sleep each night. Getting the right amount of quality sleep is important.
11. Ask for Help if You Need It
    It should take between 10 and 20 minutes to fall asleep at bedtime. If you’re struggling to sleep, talk to a parent or a doctor there are ways to fix it.