The importance of sleep
Sleeping gives our bodies and minds time to rest and recover after what has happened during the day.
If you are feeling tired during the day, it probably means you’re not getting the hours of sleep that you need - and that can have a negative effect on your wellbeing.
How much sleep do I need per night?
How many hours you need to sleep a night varies from person to person and also depends on your age group. On average, a healthy adult needs 7 to 9 hours, as a teenager you need 9 to 10 hours, children need 9 to 13 hours, and toddlers and babies need 12 to 17 hours.
As you can see, the amount of recommended sleep time becomes less as you get older. That’s because when we’re younger we are changing and growing more quickly and so need more time to rest.
How much deep sleep do you need?
Over the course of a night you will go through different stages of the sleep cycle. There are four stages, which repeat themselves multiple times until you wake up in the morning. Different things happen to your body and mind in each stage.
One of the stages, which happens third in the sleep cycle, is deep sleep. The amount of deep sleep you get each night can vary but it’s thought that adults spend up to 20% of their total hours of sleep in this stage. As a child or teenager, you may spend longer in deep sleep. That’s because this is the stage of sleep when your body and mind do the most healing and growing - and the younger you are, the more growing you are doing! It’s thought that deep sleep also helps encourage creativity and memory.
What happens if I don’t sleep enough?
Everyone has the odd night where they don’t get enough sleep. This can be because of going to bed too late or having bad quality sleep.
As well as feeling tired, a lack of sleep can cause you to feel irritable. You may also struggle to concentrate on things like school and feel less able to cope with stressful situations. Sleep really can help you study!
Lack of sleep or poor sleep quality, over a longer period, can cause more serious health issues. It could lead to things like anxiety and depression and could lead to getting physically ill more often. This is because your body and mind have less time to fix themselves and recover after a long day. Longer term it could increase the risk of cardiovascular disease or diabetes.
How do I make sure I get enough sleep?
Making sure you get a good amount of shut-eye every night is really important. Creating good sleeping habits can help you to wake up feeling refreshed. There are a number of things you can do… which are especially useful if you have trouble falling asleep in the first place.
How to get into a good sleep routine
Go to bed and get up at the same time
You probably already get up at the same time every day for school, but it’s a good idea to try and get into bed at the same time each night too. A good sleep schedule helps your body get into a routine it recognises. Regular sleep patterns also stop your body from releasing stress hormones that can make you feel anxious.
Limit your screen time
Screens on your phones, tablets and TVs give off a blue light that confuses our brains and stops them releasing the hormones that make us sleepy. So try not to check your phone right before getting into bed – it won’t help you sleep.
Make sure you get enough exercise during the day
Staying active during the day can help you feel sleepier and ready for bed at night.
Keep an eye on what you eat and drink during the day
Try to avoid caffeine and too much sugar during the day. Definitely avoid them in the evening or they might make you get up during the night.
Give yourself time to wind down
As part of your evening routine, you should allow your body and mind the time to relax and start shutting down. Try not to stimulate your brain with things like games and TV for at least an hour before bed.
Can I have too much sleep?
You can have too much of a good thing and over-sleeping can actually make you feel tired and groggy too. That’s why sticking to a routine, even at the weekends and in the school holidays, can help your body stay healthy.
If you constantly feel tired in the day and struggle to feel alert and awake, it could be a sign of an underlying health problem or sleep disorder. If this is something you are worried about, you should ask your parent or guardian to contact your GP.
You now know how much sleep you need and why it’s so important. Sleeping well goes a long way towards good overall health and wellbeing, which leads to a positive effect on all parts of your day. Whether you’re hanging out with your friends, taking part in your favourite hobbies or doing well in your lessons at school, you snooze, you win!
Where can I learn more about sleep?
Curious about the benefits of a good night's rest or how to sleep better? BBC Bitesize has got you covered!
Teenagers - A good night's sleep
