Why You Need To Sleep More

Why Your Parents Should Let You Sleep

You use every minute of the day. School, homework, sports, part-time jobs, your social life, and other extracurricular activities often have you getting up early and staying up late. As a teen, it probably seems like you barely have time to sleep. And if you're not getting at least 8 1/2 hours of shut-eye, you aren't getting enough.

Getting a good night's sleep is as important as getting three healthy meals a day: It's mental nourishment. Without enough sleep, you literally can't function properly.
But sometimes, when you do get the rare chance to sleep more, you might actually get grief from your parents. So here's help -- six reasons to give your parents so that you can sleep in when you're running low on ZZZs.

1. "More sleep could help me get better grades."

Without enough sleep, you -- as a hardworking student -- can't be expected to do your best work. A long-term lack of sleep can lead to bad grades, memory problems, and poor judgment. Some studies have even shown an increase in the chances of having depression and ADHD. Because you're a teen, experts recommend that you get between 8 1/2 and 9 1/4 hours of sleep each night.

2. "More sleep will help me be a much safer driver."

Being sleepy is dangerous, especially when you're getting behind the wheel of a 2,000-pound car early in the morning. You're not just a hazard to yourself -- you're endangering other drivers. A study by the American Academy of Sleep Societies has sparked interest in later start times for schools because the study shows a connection between earlier school starts and car accidents involving teens.

3. "I really do need more sleep."

Sleep's not something you just want; it's something you need as a teen. At your age, you are biologically programmed to want to sleep more -- and to fall asleep later at night. For the most part, adults need less sleep: only seven to nine hours.

4. "Getting enough sleep can help me keep off extra pounds."

A recent study found that teens who slept less than eight hours each night and then didn't make up the sleep they missed had an increased risk of obesity. While nothing can replace getting the required amount of sleep on a regular basis, you may be able to sleep in and catch up on some sleep on weekends and holidays to fight off unhealthy extra pounds.
Just try not to count on sleeping extra on certain days. It turns out that having a sleep schedule that is drastically different on weekends can put your body out of whack -- making it harder for you to get to bed and get up when you need to during the week.

5. "Sleeping can help me not get sick."

You can't be in good overall health when you keep getting too little sleep. When you don't get enough sleep, your immune system gets weak, making it easier for you to catch colds and other illnesses. Too little sleep can also lead to unusually aggressive behavior, and a greater urge to eat unhealthy foods or use addictive substances like drugs or alcohol.

6. "Go to bed earlier? It's not that simple."

Even after you've tried all of these reasons, your parents may just tell you, "Go to bed earlier." But that can be easier said than done. You shouldn't go to bed unless you're sleepy, or you'll be tossing and turning trying to sleep. The best way to fall asleep at an expected time, even if it is earlier than you'd like, is to develop a sleeping pattern. So you'll need to train yourself. The good news is that gives you a reason to get some downtime away from homework, chores, friends, and your family.
Find a relaxing activity to do in the hour leading up to the time you need to get to sleep and make relaxing before bed a habit. Consider reading, listening to music, or soaking in the tub. Be aware that watching TV, surfing the Internet, gaming, and texting don't count as relaxing because they don't let your mind shut down.
If you're hungry before you start your bedtime ritual, have a snack, not a full meal. Make it light but satisfying -- like a few whole-grain crackers and low-fat cheese. And it probably goes without saying: For a better night's sleep, lay off the caffeine in the afternoon and evening.

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