Sleeping is one of the most important functions in life. It is necessary for survival in all living things. According to statistics, many kids spend one-third of their day sleeping. This means that by age 12, you will have spent about four years of your life asleep. That may seem like a lot, but it’s definitely not a waste of time. In fact, sleep is one of the most important things you need to have a healthy body and mind. It is just as necessary as anything else you do during the day, like eating or exercising.

• What happens if you don’t get enough sleep?
• How much sleep do kids need?
• What are some other reasons sleep is good for you?
• What are the different sleep states called and how do they differ?
• NREM Sleep
• REM Sleep and Dreaming
• Why are dreams important?
• What are some common sleep disorders?
• What are some tips for getting a better night’s sleep?

What happens if you don’t get enough sleep?

If you don't get enough sleep, you may show symptoms of sleep deprivation. These include:

• Having a hard time waking up in the morning
  
• Falling asleep in class
  
• Being irritable
  
• Having a hard time paying attention or concentrating

Studies have looked at the relationship between sleep and grades and have found that teenagers who got more sleep had more As and Bs, while teens who got less sleep got more Cs and Ds. This shows how important it is too sleep in order to have good grades in school. It is important to make sure that you get your homework done early enough that you can get a good night's sleep and be ready for school the next day.
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How much sleep do kids need?

Experts say that kids ages 9-12 need at least nine hours of sleep each night. What time do you get up for school in the morning? Count back nine hours from then—that is your bedtime.
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What are some other reasons sleep is good for you?

In addition to the good things about sleep already mentioned above, there are many other ways the right amount of sleep can keep you healthy. During sleep the body performs the following important activities:

• Sleep repairs cells. Sleep slows metabolism, heartbeat and breathing rate, which helps the body replenish after moving around and being active all day.
  
• Sleep releases growth hormones in young adults. While you sleep, a hormone is released that aids the growth of bones, tissues and new red blood cells.
  
• Sleep strengthens your immune and nervous systems. This helps fight your body diseases and controls how your body moves and acts.

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What are the different sleep states called and how do they differ?

People used to think not much happened during sleep. However, studies now show that the brain and body are both very active while we sleep.

There are two kinds of sleep: non-rapid eye movement (NREM) and rapid eye movement (REM) sleep. These are two different states and they affect the body and mind in different ways.
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NREM Sleep

Most of us, if we are lucky, fall asleep within 10 to 20 minutes of going to bed. Our bodies begin a cycle of sleep. The first four stages of sleep are NREM. Stages one and two are light sleep where we can be awakened easily and contractions of our muscles can be seen when the muscles tighten and then relax. In stages three and four our brain waves slow and we enter into deep sleep—it is very difficult to wake someone up in this stage. There is no eye movement and the muscles are not active at this point.
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REM Sleep and Dreaming

The fifth stage of sleep occurs approximately every 90 minutes and it is when dreaming and rapid eye movement occur. No other muscles move during this time. If you have the chance to watch a friend or family member sleep, check to see if their eyes are moving back and forth, like they are watching a movie underneath closed eyelids. Even when someone's eyes are closed you can see their eyes moving underneath the eyelids. If you see this, they are likely in the middle of a dream.

The cycles of NREM and REM sleep repeat throughout the night. The first period of dreaming only lasts five minutes. REM periods, when you dream, are longer each time your body is in a REM state. We usually spend more than two hours each night dreaming. So, this means that you dream every night, whether or not you remember it. Sometimes it is easier to remember a dream right when you wake up than later in the day.

While scientists don't understand everything about the importance of sleep, it clearly affects how you feel when you are awake. People who have trouble sleeping because of a sleep disorder can have difficulty dealing with school, work and relationships when they're awake.
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Why are dreams important?

• Dreams cause our learning parts of the brain to be active.
  
• Dreams help us organize thoughts and images from the day and put them into memories.
  
• In dreams, we are able to work through problems we haven't been able to focus on during the day—ranging from math homework to friendships. This means you could go to bed with a problem on your mind and wake up from a dream with the solution.

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What are some common sleep disorders?

Many kids actually have a common sleep disorder called a delayed sleep phase syndrome. The disorder is caused by changes in the body's internal clock associated with puberty and simply means it is normal to be a "night owl" at just about the time your family wants to go to sleep. It also means you want to sleep in later in the morning. It is difficult to change this pattern, so some preteens and teens end up being sleep-deprived when school starts because they haven’t had their necessary 9 to 12 hours of sleep.

More serious sleep disorders include sleep apnea, which is when someone temporarily stops breathing during sleep, and chronic insomnia, when someone has difficulty falling asleep most nights. Sleepwalking is also common and affects 15 percent of kids. If you think you suffer from one of these disorders, you should talk to your parents and mention it to your doctor.
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What are some tips for getting a better night’s sleep?

We all have problems sleeping once in a while—especially during adolescence. Here are some tips to having a better night’s sleep.

• Eliminate caffeine (or foods that have caffeine, such as chocolate, caffeinated sodas or coffee).
  
• Set a regular sleep schedule and stick with it, even on weekends.
  
• Avoid a lot of exercise after dinner.
  
• Wear comfortable clothes or pajamas to bed.
  
• Make sure your room is not too hot or too cold.
  
• Avoid stimulating TV, music, computer or video games before bed.
  
• Use meditation or relaxation techniques.
  
• Try the old standby "counting sheep"—activities that are repetitive (boring) and will not make your brain active.
  
• If you have something on your mind, write it down so you can relax.

If you are still unable to get a good night’s sleep after trying these suggestions and a lack of sleep is hurting your daily schoolwork or relationships talk to your parents and mention it to your doctor. Sleep is just as important as your other activities.
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