Teens and sleep

Good sleep habits

What do sleep experts say?

Multiple Choice

About how many hours of sleep do teens need per night?

• 8-10 hours

• 6-7 hours

• 5-6 hours

Teens need between 8-10 hours of sleep each night.

• In a survey 57% of parents reported that their teen regularly does not get enough sleep. (American Academy of Sleep Medicine)

Poll

Refer to your sleep tracker. Approximately how many nights in the last week have you gotten between 8-10 hours of sleep?

• 6-7 nights

• 4-5 nights

• 2-3 nights

• 1 night

• 0 nights

Multiple Select

According to experts at Harvard, which of the following are impacted by poor sleep? Choose all that apply.

• learning

• mood

• physical health

Multiple Choice

According to a 2018 poll, what is the most common reason teens give for having trouble sleeping?

• worrying about school or life

• homework and activities get in the way

• a health problem

• looking at electronics

Electronics (phones, i-pads, computers, tvs, etc.)

• Emit blue light, which suppresses (holds back) the release of the sleep hormone melatonin in our brains

• Interferes with our circadian rhythm.

Multiple Select

If you are sleepy in the afternoon, it's a good idea to take a nap.

• True

• False

Most of the time it is best to avoid naps!

• More difficult to fall asleep at night

• Broken sleep = lower quality sleep

Multiple Choice

Teens who are having problems sleeping should limit the number of caffeinated beverages (energy drinks, tea, coffee, etc) they consume.

• True

• False

So that caffeine does not interfere with sleep, experts suggest:

• avoiding all energy drinks - crazy amounts of caffeine

• avoid caffeine after noon

Multiple Choice

Which one of the following statements is true?

• To catch up on sleep, it's a good idea to sleep in an extra 3-4 hours on the weekends.

• It helps to have a warm room to fall asleep.

• Exercise during the day can help us sleep better at night.

Regular sleep...

• It's best to have a similar sleep schedule EVERY night (even on weekends)

• Exposure to bright light in the morning

Multiple Select

Which of the following are habits that can help improve sleep health? (Check all that apply.)

• sleeping in a cool, dark room

• exercising just before bed

• limiting caffeine

• going to bed and getting up at the same time every day

• avoiding naps

Open Ended

What is a good sleep habit you could adopt?