Hone Your Sleep Routine

Sleep is way more important than it might seem. Think of it as your body’s way of recharging, like plugging in your phone after it’s been drained. Teens (13-18) need around 8-10 hours of sleep, and young adults (18-25) need about 7-9 hours every night to thrive. When you don’t get enough sleep, you feel tired, and your body and brain can’t function at their best.

Take control of your sleep habits text with zzz's image | Safer Sacramento Youth

Steps you can take to improve your sleep

Sleep isn’t just about avoiding tiredness. It’s about giving your mind and body the chance to recover and grow. So, prioritize your rest, and you’ll feel better in every part of your life – from your mental health to your physical energy!

  • Go to bed and wake up at the same time every day, even on weekends. This helps set your internal clock.

  • Try to avoid your phone or other screens at least 30 minutes before bed, as the blue light can interfere with your ability to fall asleep.

  • Make your bedroom a relaxing place to sleep by keeping it cool, dark, and quiet.

  • Develop a relaxing bedtime routine, like reading or listening to calming music, to help signal to your brain that it’s time to sleep.Item description

  • Caffeine is a stimulant, meaning it makes you feel more alert and awake. It blocks a chemical in your brain called adenosine, which normally makes you feel sleepy.

Prioritize your rest, and you’ll feel better in every part of your life!

Sleep has surprising benefits

Boosts mental health: Lack of sleep can mess with your mood and make you feel anxious, stressed, or more easily irritated. When you get enough rest, your brain regulates emotions more effectively, helps you better cope with stress, and allows you to feel more balanced and resilient.

Supports physical health: Your body does a lot of repair work while you sleep, like healing muscles, maintaining your immune system, and regulating hormones. Consistent, good-quality sleep helps keep you healthy and energized. On the flip side, lack of sleep can mess with your metabolism, increase the risk of getting sick, and even lead to more serious health issues over time.

Improves focus and memory: Sleep plays a big role in helping your brain store and organize information. It’s like hitting “save” on everything you learned that day. So, whether you’re studying for a test, learning a new skill, or just trying to remember names, good sleep makes it easier to concentrate and recall information.