Do you have trouble sleeping? If so, what do you do to prevent yourself from sleeping late? What is your nightly routine? What helps you sleep faster?

Have you ever stayed up late due to the overwhelming thoughts about that school test you have to take the following morning and so you seemingly can’t help but stay awake? Throughout our lives, a vast majority of people have had trouble sleeping and at this point in our lives, we all experience the universal struggle of being sleepy yet continuing with our daily lives: work, school, etc. Well, today I will tell you the best ways to sleep in a matter of seconds. 

On a daily basis, people get distracted by their phones– electronics, and other devices that contradict their sleeping schedule. This lack of sleep makes one's eyes feel astonishingly heavy, but rather than finding the root of the problem, we often see it as a coincidence, however, the opposite is true, our sleepy eyes aren’t just a coincidence but a consequence of a sleepless night. According to a 2013 study by the National Library of Medicine, sleep deprivation can affect a wide range of facial features, including the eyes. The study showed that sleep-deprived individuals were perceived as having more puffy eyes, dark circles, and droopy eyelids compared to those who were fully rested “The faces of sleep-deprived individuals were perceived as having more hanging eyelids, redder eyes, more swollen eyes, darker circles under the eyes.” Lack of sleep has its side effects on everyone so it's important to know that sleep is essential. The next time you’re about to reach for your phone before going to bed, take into consideration how loss of sleep can affect the way we look. So what's a good amount of time for sleep? Santiago Dorado, a Junior at Neuwirth who used to have problems sleeping but was miraculously saved thinks “teenagers or young adults should attempt to get 8-10 hours of sleep”. Research from the website Better Health Channel agrees with Santiago and suggests that “a teenager needs between eight and 10 hours of sleep every night”. This is more than the amount a child or an adult needs because teens from 13-18 are in the process of developing growth during sleep through what is called REM sleep. In the long term, lack of sleep can hurt the way adolescents develop. This is due to the growth hormones we tend to release during sleep. According to Kids Health, “A single night of no sleep will not stunt growth. But over the long term, a person's growth may be affected by not getting enough sleep. That's because growth hormone is normally released during sleep. If someone consistently gets too little sleep (known as "sleep deprivation"), growth hormone is suppressed. Yet most adolescents in today's society only get about 7 – 7.5 hours of sleep per night, and some get less according to the National Children. It's important to know that the right amount of hours of sleep for a teenager can benefit in many ways, like maintaining a healthy weight, getting sick less often, reducing the amount of stress, and improving your mood.

Now, how do we sleep faster? To sleep faster, try turning off your phones completely and consider reading a book since it improves your quality of sleep and takes less time to fall asleep. Doing this will set you up for success and you’ll feel way more energized the next morning. 

Not only should you leave your devices alone but having your environment clean and comfy satisfies the brain, making it calm and sleep-inducing. Santiago believes “to sleep faster, you need to be in a dark environment, so your brain knows to start producing melatonin,” the circadian rhythm if you will. The Better Health Channel claims that “light cues the brain to stay awake. In the evening, lights from televisions, mobile phones, and computers can prevent adequate production of melatonin, the brain chemical (neurotransmitter) responsible for sleep” So when you’re getting ready to sleep, turn off the lights and get into a comfortable state. I know you have tried to force yourself to sleep. We all have. Forcing yourself to sleep is difficult when the area you’re in is messy and especially bright, so fix your area to fall asleep easier. 

The majority of teens don't end up getting the right amount of sleep they need. So tonight and every other night you go to bed, make sure to give your body and mind the right proper sleep. It's the best investment you can make in your lifetime and make sure to use these tips.