A Guide for Good Sleep Habits

Story by Kaylee Hill, De’Asya Williams, and Brooklyn Webb. Photo courtesy of Everyday Health.

How much sleep do you get at night? While this may not seem important, the benefits of getting enough hours of sleep are endless, and in adolescents and children helps the development of our mind and bodies.

The recommended amount of sleep is 8-10 hours a night. The reality is, many people sleep over or under the proper amount of sleep, which may cause them to be drowsy in school or other activities. Crazy right? Studies show that, “too much sleep can have its own problems, such as leaving teens in a sour mood upon waking up.” This means that you should manage your sleeping habits and aim to get the suggested amount. 

But, how do you manage your sleep habits? The first thing you can do is create a bedtime routine that will help with falling asleep. Take a warm shower, brush your teeth, and change into your comfy pajamas. Next, turn off all electrical devices, such as the television and your phone, around one to two hours before you're about to go to sleep. This helps your body to get into ‘sleep mode’, and relaxes your muscles. Breathing calmly helps your mind to settle. Another way of going to sleep is the military sleeping method. When you can’t go to sleep, start breathing, close your eyes and clear your mind. 

Here’s another tip: Start setting a bedtime reminder on your iPhone or iPad and calling it “Time For Some Rest!” Also, start keeping your bedroom at a comfortable temperature, not too hot or too cold and as quiet as possible. Use low lighting in the evenings as you prepare for bed to help your body realize it’s time to sleep. Try to avoid eating large meals close to bedtime. Most importantly, drink plenty of water before sleep, because water helps your breathing and flushes out all the toxins, getting you ready for the morning. 

Overall, getting good rest allows you to be able to be productive during your classes and daily activities, and helps your mental health. Hopefully some of these tips and tricks help you get the best sleep of your life! 

Kaylee Hill, De’Asya Williams, and Brooklyn Webb are 6th grade scholars at Friendship Woodridge International School.