The Basics
This is the minimum average amount of sleep teens need per night.
What is 8 hours?
This is the scientific term for your body's 24-hour internal clock.
What is the Circadian Rhythm?
This is the number one sleep disruptor for most teenagers.
What are screens/cell phones/devices?
Keeping your room cool, dark, and quiet improves this general term for good sleep habits
What is sleep hygiene?
This is one major system in the body that sleep helps repair and support
What is the immune system/muscles/tissues?
This specific hormone, often called the "sleep hormone," signals your body it's time for bed.
What is melatonin?
This type of light emitted by phones tricks your brain into thinking it's still daytime.
What is blue light?
You should aim to do this action at the same time every day, even on weekends.
What is wake up/go to bed/stick to a schedule?
Besides physical repair, sleep is critical for this mental process involving memories and learning
What is consolidation/memory consolidation?
In teenagers, the release of this sleep hormone naturally happens later at night
What is melatonin?
You should avoid this stimulant, found in coffee drinks, soda and energy drinks, after lunchtime.
What is caffeine?
Doing this immediately in the morning helps set your body clock for the day.
What is getting bright/natural light?
This mental health condition, often linked to chronic sleep deprivation, involves persistent sadness or loss of interest
What is depression/anxiety?
When early school start times clash with a teen's natural sleep schedule, it creates this phenomenon.
What is social jet lag?
The recommendation is to stop using all screens for at least this long before bed.
What is 60 minutes/one hour?
The most effective tip for avoiding temptation and blue light exposure overnight.
What is charging your phone in another room/banning devices from the bedroom?