Most kids need about 9 to 11 hours of sleep each night to stay healthy and do their best in school. But many kids don't get enough sleep because of homework, activities, or spending time with friends. Here are some tips to help you sleep better at night.
Going to bed at the same time every night helps your body know when it's time to go to sleep. To set your bedtime, think about when you need to wake up. For example, if you need to wake up at 7 am and want 10 hours of sleep, you should go to bed at 9 pm.
Give yourself one hour to get ready for bed. You can divide this hour into three parts: 20 minutes to get ready for tomorrow (like packing your bag or getting your clothes), 20 minutes to clean up (like taking a shower and brushing your teeth), and 20 minutes to relax (like reading a book or listening to soft music). Make sure your bed is comfortable.
Some things you do or eat can make it harder to go to sleep. Try not to drink drinks with caffeine (like tea, coffee, or soda) in the afternoon or evening. Don't eat a big snack close to bedtime. Exercise can help you feel sleepy, but don't exercise too close to bed. Also, avoid screens before bedtime because the light from screens can make your brain think it's still daytime.
It may take a couple of weeks for your new sleep routine to work. If you can't fall asleep after 20 minutes, it's okay to get up and do something relaxing, like reading in a chair, until you feel tired.
A. Be patient. B. Set a bedtime. C. Relax before bedtime. D. Eat something healthy. E. Avoid things that steal sleep. |
Do you follow the tips above in your life? What do you expect to do to improve your sleep? (no more than 25 words)
