December 2003
According to the American Sleep Disorders Association, the average pre-teen needs approximately 8 hours of sleep. When the hormonal changes kick in, however, a teenager needs a good 9 ½ hours of restful sleep each night. Getting too little or disrupted sleep can lead to difficulty in concentration and memory, increase your likelihood of getting sick, and leave you irritable and cranky. One solid strategy for improving your ability to handle stress in your life is to make certain that you maintain a healthy sleep schedule.
Recommendations for sleeping well:
* Use your bedroom for sleeping only. Don’t hang out, talk on the phone, read, and listen to music while you lay around on your bed
* Avoid napping during the day
* Avoid caffeine within six hours of bedtime
* Avoid alcohol and nicotine products
* Exercise earlier in the day, not within four hours of going to bed
* Eat meals at regular times and avoid large meals close to bedtime
* Relax and avoid studying, video games, telephones, and television just before bed to help you calm down your mind
* Establish a nighttime routine such as a warm bath, calm music, journaling, or prayer time as you prepare for sleep
* Go to sleep at the same time every night
* If you wake up in the middle of the night, do not turn on the lights, TV, video games or other things that will stimulate your brain and wake you up even more.
As you enter the busy Christmas season, consider making it a priority to get lots of rest and use these tips to help you sleep in heavenly peace. To learn more about sleep, see the National Sleep Foundation website.