Sleep hygiene facts for kids

Sleep hygiene is a set of good habits and practices that help you get a better night's sleep. These habits can make it easier to fall asleep, stay asleep, and wake up feeling refreshed. Following good sleep hygiene can also help prevent or reduce problems like insomnia, which is when you have trouble sleeping.

What is Sleep Hygiene?

Sleep hygiene means having a regular routine and making your bedroom a good place for sleep. It's about creating the best conditions for your body and mind to relax and get the rest they need. Just like brushing your teeth is part of dental hygiene, these practices are part of keeping your sleep healthy.

Why is Sleep Important for Teens?

Getting enough sleep is super important for teenagers. It helps your brain work better, so you can focus in school and learn new things. Sleep also helps your body grow and repair itself. When you don't get enough sleep, you might feel tired, grumpy, or have trouble concentrating. It can even affect your mood and how well you play sports or do other activities.

How Much Sleep Do Teens Need?

Most teenagers aged 12 to 15 need about 8 to 10 hours of sleep every night. Some might need a little more, and some a little less. The best way to know if you're getting enough is how you feel during the day. Do you wake up feeling rested? Do you feel sleepy in class?

Tips for Better Sleep

Here are some simple things you can do to improve your sleep hygiene:

Stick to a Sleep Schedule

• Go to bed and wake up at the same time every day. Try to do this even on weekends! This helps set your body's internal clock, called your circadian rhythm.
• Be consistent. If you go to bed at 10 PM on weekdays, try to stick close to that time on weekends too. This makes it easier for your body to know when it's time to sleep.

Create a Relaxing Bedtime Routine

• Wind down before bed. About an hour before you want to sleep, start doing calm activities. This could be reading a book, listening to quiet music, or taking a warm bath.
• Avoid exciting activities. Don't do homework, play intense video games, or have serious talks right before bed. Your brain needs time to calm down.

Make Your Bedroom Sleep-Friendly

• Keep it dark. Use blackout curtains or blinds to block out light. Even a little light can tell your brain it's time to be awake.
• Keep it quiet. Use earplugs if there's a lot of noise.
• Keep it cool. A slightly cool room (around 60-67°F or 15-19°C) is often best for sleep.
• Make it comfortable. Have a comfy mattress, pillow, and blankets.

Watch What You Eat and Drink

• Avoid caffeine. Drinks like soda, energy drinks, coffee, and even some teas have caffeine. Don't have them close to bedtime, especially in the afternoon or evening. Caffeine is a stimulant that keeps you awake.
• Limit sugary snacks. Eating a lot of sugar before bed can give you a burst of energy and then a crash, which isn't good for sleep.
• Don't go to bed hungry or too full. A light, healthy snack is okay if you're hungry.

Get Enough Exercise

• Be active during the day. Regular physical activity can help you sleep better at night.
• Time it right. Try to finish your exercise a few hours before bedtime. Exercising too close to sleep can make you feel too energized to fall asleep.

Limit Screen Time Before Bed

• Put away electronics. The blue light from phones, tablets, computers, and TVs can trick your brain into thinking it's daytime. This makes it harder to produce melatonin, a hormone that helps you feel sleepy.
• Give yourself a break. Try to stop using screens at least an hour before you plan to go to sleep.

What to Do if You Can't Sleep

If you've been in bed for about 20 minutes and can't fall asleep, don't just lie there getting frustrated.

• Get out of bed. Go to another room and do something quiet and relaxing. Read a book, listen to calm music, or do some gentle stretches.
• Avoid screens. Don't pick up your phone or turn on the TV.
• Go back to bed when you feel sleepy. This helps your brain connect your bed with sleeping, not with being awake and frustrated.

When to Talk to an Adult

If you consistently have trouble sleeping, even after trying these tips, it's a good idea to talk to a parent, guardian, or doctor. Sometimes, there might be other reasons why you're not sleeping well, and they can help you figure it out. Getting good sleep is important for your health and happiness!

See also

In Spanish: Higiene del sueño para niños