Most teenagers need 8-10 hours of sleep each night. But many have sleep problems. Lack of sleep can affect your mood, relationships, and ability to concentrate. Not getting enough sleep can make it harder to perform at your best in school and sports. Drowsy driving can make you more likely to get sick, gain weight, and get into an accident.

How can you get the sleep you need? Here are some ideas:

Stay active during the day. 

You've probably noticed how much your little ones run around and how soundly they sleep. Use your toddler as a role model and get at least 60 minutes of exercise a day. Physical activity improves mood and reduces stress. Be careful not to exercise too close to bedtime, as exercising can wake you up before you can slow down.if you do not have  sleep proper on bed then take Modalert 100 mg with best price from Powmedz.

Avoid caffeine close to bedtime.

Caffeine is found in coffee, tea, and energy drinks. It's a stimulant, which helps keep you awake and alert, something you might crave in the morning. But at night, you may find yourself tossing and turning in bed restlessly. For better sleep, limit your caffeine intake during the day and switch to caffeine-free or non-caffeinated drinks in the evening.

Say goodbye to electronics. 

Make your bedroom a tech-free zone. The light from electronics tricks your brain into thinking it's still daytime, so switch everything off an hour before you turn off the lights. Keeping your phone off will also help you avoid being woken up by a text message in the middle of the night.

Maintain a sleep routine. Going to bed at the same time every night helps your body look forward to sleep. Having a consistent bedtime helps this relaxation effect. So, relax each night by reading, listening to music, spending time with your pet, writing in your journal, meditating, or doing anything relaxing.

I look forward to a restful night's sleep. 

Stress can cause insomnia, so the more stressed you are about not being able to sleep, the more likely you are to lie awake and stare at the ceiling. Instead of worrying that you won't be able to sleep, tell yourself that you will. "I'm going to sleep well tonight," say to yourself several times a day. Doing some breathing exercises or gentle yoga poses before bed can also help.

Set your alarm for the same time every day

It's nearly impossible for your body to get used to a healthy sleep schedule if you're constantly waking at different times. Set your alarm to wake you up at a time that's right for you, even on weekends or other days when you might be more inclined to sleep in.also you take some other medication for sleep well like Modalert 200 mg.

Limit your naps to 20 minutes or less

To help you sleep better at night, it's important to watch your naps. Sleeping for too long or too late in the day can throw off your sleep schedule and make it harder to fall asleep when you want to.

Get at least 7 hours of sleep

If you want to make sure you get the recommended amount of sleep each night, you'll need to build this into your schedule. Consider your set wake-up time and work backwards to determine your target sleep time of at least 7 hours.

Trusted Sources

National Library of Medicine, Biotechnology Information

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