Most middle school students need about 9-10 hours of sleep each night! Here are some tips for a better night’s sleep:

1) Be active during the day. You’ve probably noticed how much running around little kids do — and how soundly they sleep! Take a tip from a toddler and get at least 60 minutes of exercise a day. Physical activity can decrease stress and help people feel more relaxed. Just don’t work out too close to bedtime because exercise can wake you up before it slows you down.

2) Say goodnight to electronics. Experts recommend using the bedroom for sleep only. If you can’t make your bedroom a tech-free zone, at least shut everything down an hour or more before lights out. Nothing says, “Wake up, something’s going on!” like the buzz of a text.

3) Keep a sleep routine. Going to bed at the same time every night helps the body expect sleep. Creating a set bedtime routine can enhance this relaxation effect. So unwind every night by reading, listening to music, spending time with a pet, writing in a journal, playing Sudoku, or doing anything else that relaxes you.

4) Get to bed earlier. If you are noticing that you are tired daily start going to bed a half hour earlier. If that doesn’t make a difference after several days set bedtime a half hour earlier than that. Your body may just be requiring more sleep.

5) Expect a good night’s sleep. Stress can trigger insomnia, so the more you agonize about not sleeping, the greater the risk you’ll lie awake staring at the ceiling. Instead of worrying that you won’t sleep, remind yourself that you can. Say, “Tonight, I will sleep well” several times during the day. It can also help to practice breathing exercises or gentle yoga poses before bed.