A good laugh and a long sleep are the best cures in the doctor’s book.
—Irish Proverb
Sleep helps you learn. While you’re asleep, your brain is wide awake, processing the day’s events, strengthening memories and gaining new insights about learned activities. Scientists call this memory consolidation. You can call it a smarter way to learn.
Sleep also helps you enjoy your social life. Without enough sleep, you’ll muddle through your day in a groggy haze. This makes it harder for you to enjoy fun activities with your friends.
Plus, when you skimp on sleep, your fat cells have trouble responding to insulin, the hormone that regulates how you store and use energy.1 In other words, your fat cells become metabolically groggy, and you become more prone to insulin resistance, type 2 diabetes and obesity.2
So, if you’re interested in better health, better grades and a better social life, then this tip is for you.
3 ways to get enough sleep
You need between 8 and 10 hours of sleep each night.3 Yet, most teens get only about 6½ hours of nightly slumber. If this sounds like you, check out these simple ways to get more restful sleep:
1. Reduce overstimulation. Avoid energy drinks, coffee and other caffeine-containing drinks at least 3 to 5 hours before bedtime. This helps give your liver time to metabolize caffeine so it’s less likely to disrupt your sleep.
2. Activate your sleep hormone. Avoid using a smartphone, computer or other device that emits artificial blue light a few hours before bedtime. These screens suppress the brain’s production of melatonin, the hormone that helps you fall asleep.
3. Unwind from your day. Enjoy a soothing cup of chamomile tea before bedtime. This calming herb has a history of traditional use that hails back to the ancient Egyptians, Romans and Greeks. It remains popular today because, well, it works.
Are you getting enough Zzz’s. If not, what can you do?
You’ve got this!
The EatingFor Team
P.S. Like this tip? For more, check out You’ve Got This! 45 Doable Tips for Teens to Feel Good, Look Good & Succeed. Available at IngramSpark, Amazon.com and other online retailers.
References
1. Broussard JL, Ehrmann DA, Van Cauter E, Tasali E, Brady MJ. Impaired insulin signaling in human adipocytes after experimental sleep restriction: a randomized, crossover study. Ann Intern Med. 2012;157:549-557. https://pubmed.ncbi.nlm.nih.gov/23070488/
2. Matthews KA, Dahl RE, Owens JF, Lee L, Hall M. Sleep duration and insulin resistance in healthy black and white adolescents. Sleep. 2012;35:1353-1358. https://pubmed.ncbi.nlm.nih.gov/23024433/
3. Sleep Foundation. Teens and Sleep. Updated June 29, 2022. www.sleepfoundation.org/teens-and-sleep