Sleepless back to school nights

Did you know that teenagers need more sleep than anyone else? Research suggests that teens need between 9-10 hours of sleep per night. 

Sleep is super important. People who are sleepy have trouble with memory, sometimes make bad decisions and can be really cranky. 

I know it can be really difficult to get back into a good sleep habit as we get back in the swing of things. I have difficulty going to bed earlier than I did over the summer. As we venture back to school it really is important to get back into those good sleep habits. 

Here are some ideas to help you fall asleep:
1. Be active during the day -- Physical activity can help people decrease stress and  feel more relaxed. At least 60 minutes of physical activity throughout the day can really help. Just don't wait until bedtime to be active since exercise can pump you up before it makes you tired. 
2. Avoid drugs and alcohol -- Drugs and alcohol can interrupt a person's sleep, increasing the chances of waking up in the middle of the night.
3. Say goodnight to electronics -- Experts recommend using the bedroom for sleep only. If you can't make the bedroom tech-free, shut it down at least an hour before bedtime to give your brain time to relax and unwind. 
4. Keep a sleep routine -- Going to bed at the same time daily helps the body expect sleep. A set bed time can enhance relaxation. So unwind every night by doing something relaxing like reading a book, writing in a journal, doing a crossword or anything that relaxes you (avoiding technology which can actually wake you up!).
5. Expect a good night's sleep -- Stress can trigger insomnia, so the more you agonize about not sleeping, the greater the risk you'll lie awake staring at the ceiling. Instead of worrying that you won't sleep, remind yourself that you can. Say, "Tonight, I will sleep well" several times during the day. It can also help to practice breathing exercises or gentle yoga poses before bed. 

Check out these sites for more information: 

http://www.mayoclinic.org/healthy-living/tween-and-teen-health/in-depth/teens-health/art-20046157

http://sleepfoundation.org/sleep-topics/teens-and-sleep
http://www.pbs.org/wgbh/pages/frontline/shows/teenbrain/from/sleep.html
http://kidshealth.org/teen/your_body/take_care/how_much_sleep.html
http://kidshealth.org/teen/expert/sleep/sleepless.html?tracking=T_RelatedArticle
http://kidshealth.org/teen/your_body/take_care/tips_sleep.html

Everyone has a sleepless night once in a while. But if you regularly have trouble sleeping and you think it's affecting your mood or performance, talk to your parents and your doctor.