Teens How to Get Enough

1. Plan ahead. Try to go to bed and wake up at the same time each day, even on weekends. This will help your body adjust to a regular sleep pattern and make it easier to wake up in the morning.

2. Create a relaxing bedtime routine. This could include activities such as taking a warm bath, reading a book, or listening to calming music. Avoid watching TV or using electronic devices for at least 30 minutes before bed, as the blue light emitted from these devices can interfere with sleep.

3. Make sure your bedroom is dark, quiet, and cool. These conditions are ideal for sleep. If you have trouble blocking out light or noise, try using blackout curtains or earplugs.

4. Avoid caffeine and alcohol before bed. Caffeine can stay in your system for up to 6 hours, so it's best to avoid it altogether in the evening. Alcohol can also interfere with sleep, so it's best to avoid it within 4 hours of bedtime.

5. If you can't fall asleep within 20 minutes, get out of bed and do something relaxing. Trying to force yourself to sleep will only make it harder to fall asleep. Instead, get out of bed and do something relaxing like reading or listening to music until you feel tired again.

6. Be patient. It may take some time for your sleep patterns to adjust after making changes to your lifestyle. If you're still having trouble falling asleep after a few weeks, talk to your doctor.