From long, grueling school days to stress from extracurriculars and other outside influences, teenagers experience a lot of excitement and stimulation throughout their day-to-day lives. 

Adolescents often struggle with sleep deprivation. According to Central Kitsap High School’s nurse, Sara Leshley, caffeine consumption, excessive napping, use of electronics, certain medications, and mental health issues can all negatively affect the quality and amount of sleep young people get each night. 

“Caffeine consumption, use of electronics which interfere with melatonin production and also alter one’s Circadian rhythm, napping during the day for long periods of time, some medications can affect sleep, making it difficult to fall asleep or stay asleep. Depression can sometimes interfere with one’s sleep cycle, making it difficult to sleep OR difficult to wake up,” Leshley states. 

An article from Better Health suggests that teenagers need between eight and 10 hours of sleep each night. “This is more than the amount a child or an adult needs,” The author states. “Yet most adolescents only get about 6.5 – 7.5 hours sleep per night, and some get less.” They add. 

Leshley recommends that students get 8.5 – 9.5 hours of sleep per night. 

The Sleep Foundation encourages those struggling with sleep issues to stick to a sleep schedule, exercise daily, avoid bright lights in the evenings, and engage in relaxing activities, among others. 

Leshley also shared some suggestions for getting better sleep, “Stop using all electronic devices at least 30 minutes before bedtime, or earlier if possible. Keep electronics out of the bedroom during the night—use a regular alarm clock or watch alarm, instead. Try to keep the same bedtime every night, including weekends.” She stated. “Pistachio nuts contain natural melatonin—eat 3-4 nuts before brushing your teeth. Regular exercise improves sleep as long as you’re not exercising right before bedtime. Read a regular, printed book by lamplight or an e-ink e-reader (like the Kindle Paperwhite, as opposed to the Kindle Fire) because it doesn’t produce the same type of blue light that a smartphone or tablet would.” She adds. 

It is important to take steps to improve one’s sleeping schedule; teenagers especially. Life can be hectic, stressful, and exhausting, and a good night’s sleep can do a world of good.