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How much sleep do teenagers need?

Sleep research shows that a teenager needs between 9 and 10 hours of sleep every night. Yet most teens, on average, are only getting between 7 or 8 hours a night.

Chronic sleep deprivation can lead to reduced alertness, concentration issues, decreased academic performance and feelings of sadness and irritability.

For active and growing bodies, sleep assists in growth, repair and recovery.

  • Sleep improves concentration, mood, and motivation.
  • Boosts immune system.
  • Reduces the risk of injury.

Here are some tips for teens to promote a good night’s sleep:

  • Try to get up at the same time each morning.
  • Try going to bed at the same time each night, so the body gets into a routine.
  • Do physical activity during the day, preferably outside.
  • If you’re worrying about things during the night, set aside some time for problem-solving during the day.
  • Avoid drinks that contain caffeine (e.g. tea, coffee or soft drinks) after 4pm, as they are brain stimulants. Water is a good alternative.
  • Allow yourself time to wind down before going to bed. If you’re working or studying, stop at least 30 minutes before bedtime. Try to relax before bed, avoiding phones, tablets and TV.

Try implementing these tips to help your teenager get adequate and quality sleep.

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