We all know that we need good sleep! But, how many of us are actually getting enough proper sleep?

  • 1 in 3 youths have trouble getting to sleep or staying asleep.
  • 21.5% of youth who have insufficient sleep report stress compared to 10.3% of youth who have adequate sleep.
  • 11.2% of youth who have insufficient sleep report poor mental health compared to 4.5% of youth who have adequate sleep.

Did you know that there is a link between quality sleep and good health? Lack of sleep can affect your behaviour and the way you interact. If you are 13 or younger you should be sleeping between 9 and 11 hours a night. Those aged 14 to 17 should be sleeping between 8 and 10 hours each night. Getting enough quality sleep is the key to having enough energy to function your best each day. Make getting your ZZZs a priority! 

Here are some ways to improve your sleep:

  • Avoid caffeine, which can be found in coffee, energy drinks, soft drinks, and chocolate.
  • Expose yourself to bright light in the morning as sunlight helps your biological clock reset itself each day.
  • Keep your bedroom dark, quiet, comfortable, and cool.
  • Exercise regularly during the day.
  • Develop a relaxing routine before bedtime — take a bath, listen to music, or read for pleasure.
  • Make sure you eat enough during the day so that you don’t go to bed hungry, but don’t eat a heavy meal right before bed.
  • Keep pets out of your bedroom.
  • Keep cell phones, computers, TVs, and video games out of the bedroom.
  • Pick a consistent sleep and wake time, even on weekends!

Why is it Important to Sleep?

Feeling moody or having trouble focusing? It could be because you're not getting enough sleep.

Getting proper sleep can help to prevent many problems such as:

  • Mood problems (i.e irritability, restlessness)
  • Trouble concentrating
  • Physical health problems (getting sick more often)

Getting enough quality sleep will help you to cope with school demands and help your mental health. Life is busy! Prioritizing getting enough sleep each night is a great way to start each day.

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