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Home : Body : How do I know if I’m not getting enough sleep?
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How do I know if I’m not getting enough sleep?

Did you know that teens need 8.5 to 9 hours of sleep a night? But research shows that, on average, teens get just 7 to 7.5 hours a night. If you don't get enough sleep, you may have problems paying attention in class or doing your homework. Or you could become moody, irritable, or depressed.

You may not be getting enough sleep if you:

  • have a hard time getting up in the morning
  • can’t focus
  • fall asleep during class
  • feel moody or very sad

Do’s and Don’ts for Better Sleep


Do

  • Go to bed and wake up at the same time every day–even on the weekends!
  • Exercise regularly. Try to exercise in the morning or afternoon. Exercise at least five to six hours before bedtime.
  • Eat dinner at least two to three hours before you go to bed.
  • Avoid bright lights right before bed, including the ones that come from the TV or the computer screen. Sleep in a dark room. Darkness tells your body it’s time for sleep.
  • Sleep in a slightly cool room. If you can't control the temperature, try using fewer blankets or dressing lightly.
  • Follow a bedtime routine. If you do the same things each night before you go to bed, your body will know when it’s time for sleep. Take a warm bath or shower. Or drink a glass of milk.
  • Wake up to bright light. Light tells your body it’s time to get up.
  • Listen to your body. If you’re feeling tired, go to sleep. If you can’t fall asleep within 20 minutes of going to bed, get up and do something else until you start to feel sleepy.

Don’t

  • Take in too much caffeine (found in coffee, soda, chocolate, and energy drinks). If you can’t cut caffeine out completely, try not to have any late in the day.
  • Eat, drink, or exercise right before bedtime.
  • Watch TV, work on the computer, or talk on the phone too close to bedtime.
  • Take naps that last longer than 30 minutes or take naps too close to bedtime.
  • Stay up all night studying. Try breaking studying up into chunks and doing a little each night. If you pull an all-nighter, you may be too tired to do well on your test.
  • Stress out. Before you go to bed, write a to-do list. You’ll be less likely to worry about things if you’ve written them down.

Content last updated June 18, 2008

U.S. Department of Health and Human Services, Office on Women's Health.

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