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Dear Reader,
Dear Reader,
Sleep has been important to me for a while now. I get tired, cranky, and have trouble paying attention when I don’t get enough sleep, and I am guessing some of my fellow teenagers might relate to that. Getting enough sleep is so important for us, but it is one of the hardest things to do, especially for teenagers. Some reasons include homework, late night screen time, anxiety, and caffeine late in the day. Luckily, there are some approaches you can consider to help you get a better night's sleep. This guide will cover the science of sleep for teens, books in the library on sleep, the impact of blue light on our zzz’s, and tips for helping you get a good night's rest—every night, or at least as many as possible!
-Ellie Weitzman-Kurker ‘26
BOOKS IN CSW LIBRARY COLLECTION
BOOKS IN CSW LIBRARY COLLECTION
612.8 RA
612.8 RA
Dreamland: Adventures in the Strange Science of Sleep is a non-fiction exploration of sleep's mysteries. It also delves into really interesting sleep research, and how it impacts peoples daily life. It covers topics like dream interpretation, insomnia cures, sleepwalking and military sleep deprivation effects.
612.8 LE
612.8 LE
The Secret World of Sleep explores how the brain actively works during sleep to improve learning, creativity, and emotional health.
CALL NO OF BOOK
CALL NO OF BOOK
The Awesome Power of Sleep: How Sleep Super-Charges Your Teenage Brain is an informative book that explains the science of sleep for teens. It focuses on why adequate rest is vital for teens' brain development, learning, mood, and physical health. It also offers practical tips to overcome common sleep problems like later bedtimes and morning grogginess.
TIPS
TIPS
Listen to calming music or sounds (ocean waves; rain).
Meditate--it can help you relax before bed.
Try a sleep method; there are many.
Keep a consistent sleep schedule.
Make a detailed plan--what time you should get off screens, what time to get into bed to fall asleep, and when you want or need to wake up.
Establish a wind down schedule with calming activities like reading, bathing, journaling, etc.
Limit caffeine during the day.
Be strategic about naps--shorter and earlier in the day if you enjoy a quick bit of shuteye.
Understanding Blue Light's Impact
Understanding Blue Light's Impact
Blue light suppresses melatonin, which is a hormone that signals to your body that it is time to sleep. The lack of melatonin makes your body more alert which can keep you up. It also makes it harder to wake up. To avoid blue light keeping you up, try to get off all blue light an hour before you plan to go to sleep.
SOURCE: Harvard Health Publishing
Sleep Methods are ways of breathing, counting, thinking and relaxingxyour body to help you fall asleep quickly.
Calm has many guided meditation courses to pick through, different noises for sleep like rain sounds and they have a Sleep Story section if you like listening to someone's peaceful voice to help you fall asleep.
Headspace has guided meditation to help you sleep, bedtime stories, and sleep sounds.
Insight Timer also has guided sleep meditation, sleep stories and sounds to help you sleep
Delaney is a TikTok creator that makes great, short but helpful videos on sleep and how to sleep better. She is super fun and helpful.
THE SCIENCE OF SLEEP
THE SCIENCE OF SLEEP
For those of you who want to unpack what's happening when we sleep, how it effects our bodies, and the particular importance of good sleep hygiene for teenagers.
This source explains why it is important for teenagers to get 8-10 hours of sleep a night, how getting enough sleep can help in everyday life and for the future and why how to get a good night's sleep. This source is easy to read, informative and helpful.
What the Science Tells Us About Adolescent Sleep
This source is for folks who like their resources more science-y. It delves into the science of sleep and how lack of sleep can interfere with mental health and day to day living. It also gives reasons why teens have trouble sleeping.
Importance of Sleep for Teenagers
Gives great tips and tricks to help you get enough sleep nightly.
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