Many teenagers come to school exhausted and not wanting to do any work. Some even fall asleep while the teacher is giving a lecture and get poor grades because of it. Teenagers either aren’t getting enough sleep or they are getting too much. Whether you’re getting too little or too much, there are a few ways to help you sleep better.

The average teenager gets about seven to seven hours and fifteen minutes of sleep per night when scientifically, they are supposed to get nine to nine and a half hours nightly. Seventy percent of teenagers say that they don’t get the recommended amount of sleep every night. 

One reason that this is happening is the shift in the adolescent internal clock. After puberty, there is a two hour difference, meaning that if a teenager went to bed at 10 p.m. in the past, they will most likely go to bed at midnight. This means that in the morning, they will wake up two hours later. 

Another reason is that high schools are starting school too early. Most school districts start their schedules around 7 a.m., which means students have to wake up at between five and six in the morning to get ready. Teenagers also have homework they have to do, making them stay up even later. If they participate in a sport or an after-school activity, like an art club, they are also more likely to stay up later.

There’s a new study that states that how much sleep you need per night depends on your genes. You can either need more or less sleep than others. A large number of people usually need eight hours of sleep to feel their best. Short sleepers only need about four to six hours of sleep per night to feel the same as most people. They don’t need naps or extra sleep on the weekends to catch up on missed hours. 

There are some people out there who need at least 10 hours to feel completely rested. It all depends on one’s genes. Studies have also shown that an alarm can ruin your sleep cycle and wake you from a deep sleep, lowering your mood and making you perform worse in work, school, cleaning, and so much more.

Since most teenagers aren’t getting enough sleep, here is a list of things that they can try to help this: 

1. Have the same sleep schedule.
2. Try going to sleep and waking up at the same time.
3. Avoid sleeping in on the weekends, or take a 15-20 minute nap early in the afternoon. Napping can boost your energy levels without destroying your sleep schedule. 
4. Try to start limiting your screen time before you go to bed by turning your television off and trying not to play games or watch videos on your device. Limit yourself from all internet use. 
5. Avoid caffeine, drugs, smoking, and drinking. 

These healthy sleep habits can improve your quality of sleep, making you feel less tired throughout the day. If you are having problems falling asleep, try to contact a doctor so they can help you figure out why you are so tired and having trouble waking up and falling asleep.

Sleep is a really important part of a teenager’s life and many are plagued by improper sleep. There are a lot of things that could benefit teens with sleep, such as starting school later. However, it is difficult to get every school to cooperate. Take matters into your own hands; if you are sick of being tired all the time, try some of these ways to get better sleep.