Turn off screens
Try to stop scrolling and turn off devices like your phone, laptop, or TV about 30 minutes before bed. Screens emit light that tricks your brain into thinking it's daytime, making it harder to fall asleep.
Teens: Get 8 to 10 hours of sleep every night
Getting enough sleep isn't just about feeling rested; it's key to staying sharp and energized throughout the day. Teens typically need around eight to 10 hours of sleep each night, but with homework, sports, social activities, and part-time jobs, it can be challenging. Practicing good "sleep hygiene" helps you manage stress, improve your mood, and perform better in school and sports.
What is sleep hygiene for teens?
“Sleep hygiene” refers to a routine and sequence of behaviors that contribute to getting enough sleep each night. These behaviors help regulate your body's internal clock, making it easier to fall asleep, stay asleep, and wake up feeling refreshed.
Try this three-step wind-down plan
You can start transforming your sleep tonight by adding these steps to your nightly routine:
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Relax
Give yourself at least 30 minutes to relax before bedtime. Activities like listening to your favorite calm music, reading, sketching, journaling, or just chilling out in a dim room can help your body and mind prepare for sleep.
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Get ready to bed
Help yourself unwind by taking a warm shower, brushing your teeth, and getting into comfortable clothes. Avoid eating big meals or caffeinated drinks late at night; stick to a light snack if needed.
Extra sleep hygiene tips to help you recharge
Get organized for tomorrow
Prepping for the next day — like packing your backpack, writing a to-do list, or choosing your clothes — can ease your mind and make your mornings less rushed.
Prep your room for better sleep
The way your room is set up can make a big difference in how well you sleep. One key habit? Use your bed only for sleep — not for homework, snacking, or endless scrolling. This helps your brain connect your bed with rest, making it easier to wind down at night.
Here are a few other ways to make your space more sleep-friendly:
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Clear the clutter and distractions
Put away homework, turn off electronics, and do a quick tidy-up before bed. A clean, quiet space helps your brain relax.
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Dim the lights so your brain knows it’s bedtime
Light signals your brain to stay awake. Close the blinds, dim the lights, and try a sleep mask if needed. A nightlight is OK if it helps you feel more at ease.
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Quiet your space to quiet your mind
Close your door and minimize sounds. A fan or white noise can help drown out distracting background noise.
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Keep your room comfortably cool
Most people sleep best in a room around 65°F. If it’s too warm, use a fan or ask about adjusting the temperature.
Stick to a sleep schedule
Aim to sleep and wake up at consistent times every day, even on weekends. Consistency helps regulate your body’s internal clock, making it easier to fall asleep at night and wake up energized in the morning.
Knowledge check: Turn off screens, relax, or get ready for bed
Resources to help wind down and track sleep