Why Teens Need More Sleep Than They Are Getting
Depression and Other Disorders
- Establish a calming bedtime routine.
- Avoid stimulating activities, like computer games or television, before bed.
- Steer clear of caffeine, nicotine, or other stimulants within a few hours of your normal bedtime.
- Keep to a regular bedtime, even on weekends.
- Make sure the bedroom is conducive to sleep—drawn blinds and no lights, TV, cell phone, or computer.
- Sleep in on the weekends, but no more than 2-3 hours later than normal.
- Restrict your napping to 30 minutes or less during the day. Napping more than 30 minutes or later in the day can interfere with your nighttime sleep schedule.
- Achieve a balanced schedule and avoid overloading.
National Sleep Foundation http://www.sleepfoundation.org
Nemours Kid's Health http://kidshealth.org
Better Sleep Council Canada http://www.bettersleep.ca
Health Canada http://hc-sc.gc.ca
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12/14/2009 DynaMed's Systematic Literature Surveillance http://dynaweb.ebscohost.com: Wing YK, Li SX, Li AM, Zhang J, Kong AP. The effect of weekend and holiday sleep compensation on childhood overweight and obesity. Pediatrics. 2009;124(5):e994-e1000.
2/5/2015 DynaMed's Systematic Literature Surveillance http://www.ebscohost.com/dynamed: Hirshkowitz M, Whiton K, et al. National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Journal of the National Sleep Foundation. Available at: http://www.sleephealthjournal.org/article/S2352-7218%2815%2900015-7/fulltext. Published January 14, 2015. Accessed February 5, 2015.
- Reviewer: Michael Woods, MD
- Review Date: 03/2014 -
- Update Date: 02/05/2015 -
This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.
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