are having trouble meeting your responsibilities – such as not being able to go to school, get to work on time, or spend time with your friends.continue to feel like you have no energy despite getting enough sleep. wake up through the night or early in the morning and cannot get back to sleep.have trouble falling asleep at night despite trying the tips in this document.If you write things down before sleep, you may feel less worried or stressed. Do you still have some time for fun and to get enough sleep? If you are having trouble sleeping because you have too much on your mind, try keeping a diary or to-do lists. Make sure you are not trying to do too much.This is especially important if you have trouble falling asleep on Sunday nights. On weekends, no matter how late you go to bed, try to get up within 2 hours to 4 hours of your usual wake time.Using electronic media and being exposed to the screen’s light before trying to sleep can make it harder to fall asleep. Don’t use any products to help you sleep such as alcohol, herbal products or over-the-counter sleep aids. Avoid caffeine (coffee, tea, pop, energy drinks), especially after mid-afternoon.Get exercise every day, but avoid very hard exercise in the evening.If you want to nap, keep it short (less than 30 minutes). Napping during the day can make it difficult to fall asleep.Try to be in your bed with the lights out for at least 8 hours every night. Avoid doing homework, using a smartphone or tablet, or playing video games while in bed. Try to go to bed at about the same time every night. Keep your room cool, dark and quiet but open the curtains or turn on the lights as soon as you get up in the morning. Have a light snack (such as a glass of milk) before bed. When you think about all the other things you need to do (homework, socializing, sports, chores, part-time jobs, etc.), getting to bed early enough to get 8 to 10 hours of sleep can seem pretty hard. Many teens also crave the quiet privacy of a late night after parents have gone to bed. This usually happens at the expense of sleeping. You probably have a very busy life, but you still need “downtime” to relax, unwind and spend time with friends. Some you may be able to control and some you may not. trouble concentrating throughout the day,.Signs that you need more sleep can include: How do I know if I’m getting enough sleep? Although there are some medical causes of sleepiness, most sleepy teens just aren’t getting enough sleep. Often the reason is obvious, such as too many late nights in a row.
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