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How to Get More Z’s

Hailey F

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Most students get an average of 4-7 hours of sleep a night (depending their amount of homework, sports, and after school activities).

Teens need 8-10 hours of sleep per night. With school starting back up, it’s concerning that only 15% are getting that much.

Not including mandatory afterschool activities and homework, there’s many ways to get that sleep you so desperately need. Our cell phones, eating habits, and our comfort are all affecting our sleep.

Cell Phones

A lot of teens tend to stay up late texting or checking social media. On helpful tip would be to place your phone across the room from you, so you aren’t tempted to check it. People will also put their phones on do not disturb, so those random unnecessary alerts wont wake you. Our cell phones seem to be one of the most distracting things when it comes to getting a better nights rest. There’s actually an app called “sleep time” that helps keep track of the hours you’re sleeping.


What you eat before you’re ready to hit the hay can have an impact on how you fall asleep. Here are some things you should do before bed that will help you sleep.

  • Drink tea
  • Eat a banana
  • Avoid big meals
  • Don’t consume anything with caffeine

Comfort is Key

Now that you’re snuggled up in bed, there are a few things that you should check before you give up on trying to sleep.

  • Are you in a comfortable position?
  • Is your room’s temperature to your liking?
  • Are you in complete silence?

Before you go and start counting sheep, try out some of these tips for a better sleep this school year.



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Lower Dauphin High School
How to Get More Z’s