What's Sleep Got to Do With Weight?
How to Get Enough Sleep
Sleeping just the right amount will help your body stay at a healthy weight. The thing is, everybody is a bit different. A healthy range of sleep for a kid can be from nine to 12 hours a night. You might need more sleep than your friends do to feel refreshed and energetic.
If you're having trouble falling asleep at night or are waking up too early in the morning, here are a few easy tips to help you get a good night's sleep:
- Try to go to bed at the same time every night. And try to keep a bedtime routine.
- Don't stay up more than an extra hour on weekends. On school nights, get to bed early enough to give you at least nine to 10 hours of sleep.
- Turn off the TV and video games about an hour before bedtime. They can make you too excited to sleep. Instead, read or listen to soft music to calm you down so you can fall asleep easier.
- Keep your bedroom quiet and dark to help you sleep.
- Run, jump rope, or play sports for at least 60 minutes every day. But don't do it right before bed. Exercise during the day will help you fall asleep and sleep more soundly.
If you still can't sleep, talk to your parents. Tell them you're having trouble falling asleep or staying asleep. They might have some ideas to help. Or they can take you to a doctor who can find a solution.