HOW MUCH SLEEP DO I NEED?

Shilpa · Posted: Thu May 04, 2006 8:10 pm Post subject: HOW MUCH SLEEP DO I NEED?

Most teens need about 8 1/2 to more than 9 hours of sleep each night. The right amount of sleep is essential for anyone who wants to do well on a test or play sports without tripping over their feet. Unfortunately, though, many teens don't get enough sleep.

Why Aren't Teens Getting Enough Sleep?
Until recently, teens were often given a bad rap for staying up late, oversleeping for school, and falling asleep in class. But recent studies show that adolescent sleep patterns actually differ from those of adults or kids.

These studies show that during the teen years, the body's circadian (pronounced: sur-kay-dee-un) rhythm (sort of like an internal biological clock) is reset, telling a person to fall asleep later and wake up later. Unlike kids and adults, whose bodies tell them to go to sleep and wake up earlier, most teens' bodies tell them go to sleep late at night and sleep into the late morning. This change in the circadian rhythm seems to be due to the fact that melatonin, a hormone that regulates sleeping and waking patterns, is produced later at night for teens than it is for kids and adults. This can make it harder for teens to fall asleep early.

These changes in the body's circadian rhythm coincide with a time when we're busier than ever. For most teens, the pressure to do well in school is more intense than when they were kids, and it's harder to get by without studying hard. But teens also have other demands on their time - everything from sports and other extracurricular activities to fitting in a part-time job to save money for college.

Early start times in some schools also play a role in this sleep deficit. Teens who fall asleep after midnight may still have to get up early for school, meaning that they may only squeeze in 6 or 7 hours of sleep a night. An hour or 2 of missed sleep a night may not seem like a big deal, but it can create a noticeable sleep deficit over time.

Why Is Sleep Important?
This sleep deficit impacts everything from a teen's ability to pay attention in class to his or her mood. Research shows that 20% of high school students fall asleep in class, and experts have been able to tie lost sleep to poorer grades. Lack of sleep also damages people's ability to do their best in athletics.

Slowed responses and concentration from lack of sleep don't just affect school or sports performance, though. The fact that sleep deprivation slows reaction times can be life threatening for teens who drive. The National Highway Safety Traffic Administration estimates that 1,500 people are killed every year in crashes caused by drivers between the ages of 15 and 24 who are simply tired. (More than half of the people who cause crashes because they fall asleep at the wheel are under the age of 26.)

Lack of sleep has also been linked to emotional troubles, such as feelings of sadness and depression. Sleep helps keep us physically healthy, too, by slowing our body's systems enough to re-energize us after everyday activities.

How Do I Know if I'm Getting Enough?
Even if you think you're getting enough sleep, you may not be. Here are some of the signs that you may need more sleep:

*difficulty waking up in the morning

*inability to concentrate

* falling asleep during classes

*feelings of moodiness and even depression

How Can I Get More Sleep?
Recently, some researchers, parents, and teachers have suggested that middle and high school classes begin later in the morning to accommodate teens' need for more sleep. Some schools have already implemented later start times. You and your friends, parents, and teachers can lobby for later start times at your school, but in the meantime you'll have to make your own adjustments.

Here are some things that may help you to sleep better:

Set a regular bedtime. Going to bed at the same time each night signals to your body that it's time to sleep. Waking up at the same time every day can also help establish sleep patterns. So try to stick to your sleep schedule even on weekends. Don't go to sleep more than an hour later or wake up more than 2 to 3 hours later than you do during the week.

Exercise regularly. Try not to exercise right before bed, though, as it can raise your body temperature and wake you up. Sleep experts believe that exercising 5 or 6 hours before bedtime (in late afternoon) may actually help a person sleep.

Avoid stimulants. Don't drink beverages with caffeine, such as soda and coffee, after 4 PM. Nicotine is also a stimulant, so quitting smoking may help you sleep better. And drinking alcohol in the evening can also cause a person to be restless and wake up during the night.

Relax your mind. Avoid violent, scary, or action movies or television shows right before bed - anything that might set your mind and heart racing. Reading books with involved or active plots may also keep you from falling or staying asleep.

Unwind by keeping the lights low. Light signals the brain that it's time to wake up. Staying away from bright lights (including computer screens!), as well as meditating or listening to soothing music, can help your body relax.

Don't nap too much. Naps of more than 30 minutes during the day may keep you from falling asleep later.

Avoid all-nighters. Don't wait until the night before a big test to study. Cutting back on sleep the night before a test may mean you perform worse than you would if you'd studied less but got more sleep.

Create the right sleeping environment. Studies show that people sleep best in a dark room that is slightly on the cool side. Close your blinds or curtains (and make sure they're heavy enough to block out light) and turn down the thermostat in your room (pile on extra blankets or wear PJs if you're cold). Lots of noise can be a sleep turnoff, too.
Wake up with bright light. Bright light in the morning signals to your body that it's time to get going.
For more information on sleep, click on the More Articles Like This button at the right of this page.

If you're drowsy, it's hard to look and feel your best. So schedule "sleep" as an item on your agenda to help you stay creative and healthy.

its a good article and i thought you guys should know about it! Icon_emotions16

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~~*Shilpa*~~

t h e . d r e a m e r · Posted: Thu May 04, 2006 11:10 pm Post subject:

Shilpa · Posted: Fri May 05, 2006 12:28 pm Post subject:

t h e . d r e a m e r · Posted: Fri May 05, 2006 2:25 pm Post subject:

Most days I have to be in bed by 12:00 midnight but some times I dragged it to 1-2 in the morning! Those days if I don't wake up on time the next morning, I will get into serious trouble.
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SmileyC · Posted: Fri May 05, 2006 3:32 pm Post subject:

Interesting.... I usually get about 10 hours. Icon_emotions16

Have you seen the video, HX ??
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Shilpa · Posted: Fri May 05, 2006 7:14 pm Post subject:

SparkleDream · Posted: Sat Sep 23, 2006 1:10 pm Post subject:

Really?
I usaully just fall asleep and 9;30 because I'm so tired all the time.
Only on my birthday I will be allowed to sleep at 03;00 in the morning Icon_favorites33

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your in my dreams
when i'm not asleep
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Ashley · Posted: Sat Sep 23, 2006 1:15 pm Post subject:

You guys! Hhaahaha...
I sleep at 10:00 to 11:00 when school days and 11:00 to 1:00 am when weekends..
Then schooldays i always wake up at 5:00 am. lol..
then weekends? sometimes i wake up 1:00 pm! lol
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SparkleDream · Posted: Sat Sep 23, 2006 1:19 pm Post subject:

Wow, sometimes I wake up at 02;00 because of nightmares and my dad will be there in the living room watching tv 0___o
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your in my dreams
when i'm not asleep
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bugbug · Posted: Fri Sep 29, 2006 1:10 am Post subject:

i sleep many times too much or to less....i usually sleep at 11:00 - 11:30 sometimes earlier....and i get up at 9:00 - 11:30....maybe tomuch Icon_favorites49

...all except weekends i like sleep at 12:00 - some times 3:00 and wake up at 10:00....so you get the picture of my sleep pattern Icon_favorites49

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Ashley · Posted: Fri Sep 29, 2006 9:02 pm Post subject:

We did not notice this is an old topic. But free to reply! Icon_favorites49

I read a book that tells we need to have 7-8 hours sleeping time to get rest and energy.
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bugbug · Posted: Sat Sep 30, 2006 10:19 pm Post subject:

heard that people
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Ashley · Posted: Sun Oct 01, 2006 1:44 pm Post subject:

Yeapp. But i really dont follow what that book telling is.. My mom doesnt sleep at least 7-8 hours either!
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mystical_xmex · Posted: Sun Oct 01, 2006 2:39 pm Post subject:

yesterday i slept at 1:00 and now i got up at 12.
so thats 11hrs sleep.on my school days i just get umm8 1/2 hrs sleep.
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Ashley · Posted: Sun Oct 01, 2006 4:49 pm Post subject:

I sleep 10:00 pm and wake up 5:00 am - schooldays
I sleep 11:00 pm-12:00 am and wake up 10:00 am weekends! xD
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