Getting a Good Night's Sleep!

As a teenager it is normal to feel tired a lot. Why do teenagers need more sleep than adults?

• Because they stay up too late.

• Because they day dream more.

• Because their mind and bodies are growing quickly.

• Because they use up more energy during the day.

To be a their best, how hours of sleep a night should a teenager get?

• 11-13hrs

• 8-10hrs

• 9-11hrs

• 7-9hrs

Teens who don’t get enough sleep and are overtired are more likely to:

• Have trouble with memory, concentration and motivation (the desire to accomplish a goal).

• Get sick more frequently.

• Not grow as much as they could.

• Day dream more often.

What could be a sign of not getting enough sleep? Select two answers.

• Having a headache in the morning.

• Feeling sick during the day.

• Feeling moody or irritable.

• Trouble concentrating throughout the day.

Caffeine such as coffee, tea and cola can play a huge part in not getting enough sleep. how many hours before sleeping should you stop drinking caffeine?

• 2hrs

• 3hrs

• 4hrs

• 5hrs

Using electronic media and being exposed to the screen’s light before trying to sleep can make it harder to fall asleep. How much screen-free time should have before going to sleep?

• 30mins

• 1hrs

• 15mins

• 2hrs

If you are having trouble sleeping because you have too much on your mind, what could you do to help you feel less worried or stressed? Select two answers.

• Wake up earlier to finish work.

• Try keeping a diary or to-do lists.

• Stay up late and finish your work.

• Have relaxing bed time routine.

“Sedentary behaviour” means time spent doing very little physical activity, such as sitting at a computer, playing video games, or watching television. Why is exercise important for a good night's sleep? Select two answers.

• It makes you wake up earlier in the morning.

• It helps to create regular sleep patterns.

• It helps you sleep more soundly.

• It means you can stay up later and not feel tired.

Always fall asleep in your bed. Use your bed for sleeping only. What should you avoid doing in bed?

• Homework

• Playing video games

• Using an electronic device

• All of the above

How could you avoid the Monday morning "jet-lag" feeling? Select two answers.

• Go to bed early on a Sunday.

• Do not sleep in for hours at the weekends.

• On weekends, get up between 2 and 4hrs of your normal wake time.

• Get up extra early on a Monday.