How to Sleep Better
How much sleep do I need?If you're 7 to 12 years old, you should be sleeping 10 to 11 hours a night. If you're 12 to 18, you should be sleeping 8.25 to 9.5 hours a night, after that around 8 hours is good.
Wear something comfortable to bedChange into something comfortable before going to bed. The simple act of changing into different clothes like pajamas should help your body prepare for sleep (kind of like wearing gym clothes before a work out). Try loose fitting pajamas, long sleeves for warmth in the winter and short sleeves in the summer.
Don't do your homework in bedYour bed is all about sleep. If you start doing your homework, watching TV, playing video games or other activities while in bed, it'll be harder for you to associate your bed with sleep when you need to.
Use an alarm clock and keep a regular bedtime scheduleSet the alarm and forget about it. Try getting up and going to bed at the same times as much as possible including on weekends.
2 hours before going to bedAvoid drinking 2 hours before going to bed. This will help you avoid waking up in the middle of the night to go to the bathroom. Big meals should also be avoided 2 hours before bed.
1 hour before going to bedIf you are hungry before going to bed, make sure you eat a small snack like fruit. Take it easy, do a bit of personal reading (not homework) and go to bed when it's your bedtime. Avoid alcohol, drugs, cigarettes and too much caffeine.
Caffeine as in coffee, tea or caffeinated soda like soda pop can cause sleep problems up to 12 hours after drinking them. Alcohol, drugs and cigarettes also disrupt the quality of your sleep.