Sleeping is vital for survival in all living things. 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, you need sleep for 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:

• Difficulty waking up in the morning
  
• Falling asleep in class
  
• Irritability
  
• Difficulty concentrating

Studies have found that teenagers who got more sleep had more As and Bs, while teens who got less sleep got more Cs and Ds.
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How much sleep do kids need?

Experts say that kids ages nine to twelve 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?

During sleep your body repairs cells, releases growth hormones and strengthens your immune and nervous systems.
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What are the different sleep states called and how do they differ?

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

After we fall asleep, 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. 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.
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REM Sleep and Dreaming

The fifth stage of sleep occurs approximately every 90 minutes, and is when dreaming and rapid eye movement occur. The first period of dreaming only lasts five minutes. REM periods are longer each cycle. We usually spend more than two hours each night dreaming.
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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. This means you could go to bed with a problem and wake up with the solution.

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What are some common sleep disorders?

Many adolescents have a sleep disorder called a delayed sleep phase syndrome. This simply means it is normal to be a "night owl" -- you fall asleep later at night and sleep in later in the morning.

More serious sleep disorders include:

• Sleep apnea
  
• Chronic insomnia
  
• Sleepwalking

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?

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 heavy exercise after dinner.
  
• 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.
  
• If you have something on your mind, write it down so you can relax.

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