You used to leap out of bed and race into your parents’ room at sunrise. Now? You’re the one being dragged out of bed. So what happened? Why does waking up feel so hard and what can you do to make mornings easier?
Your sleep is controlled by two main things: light and hormones. When it gets dark in the evening, your body starts making a chemical called melatonin. It’s like a signal to your brain that it’s time to wind down and get ready for sleep. But with all the screens around phones, TVs, laptops the light they give off can confuse your brain and stop melatonin from doing its job.
That’s why you might find yourself wide awake late at night, even if you’re tired.
On top of that, puberty messes with your internal body clock. It can make you feel sleepy later than usual and make mornings feel even harder. So if you’re struggling to wake up, it’s not just you - it’s science!
Most teens need about 9 to 10 hours of sleep every night. That might sound like a lot, but your body and brain are growing and changing, so sleep is super important. Not getting enough can make it harder to concentrate in school, mess with your mood, and even affect your health.
When you’re sleep-deprived, you might feel more emotional or irritable. You could find it harder to focus in class or remember things. Some studies even show that not sleeping enough can lead to weight gain, because it messes with the hormones that control hunger.
Plus, your immune system needs sleep to stay strong without it, you’re more likely to catch colds or feel run down. And over time, poor sleep can also affect your mental health, increasing the risk of anxiety or depression.
When you were younger, your parents probably set a strict bedtime or curfew. You might have had a set routine bath, story, lights out. But now that you’re older, it’s likely up to you to decide when to go to sleep. That freedom can feel great, but it also means you need to be responsible for getting enough rest.
If you’re staying up too late scrolling or gaming, it’s going to catch up with you especially on school mornings. And don’t worry about missing out on late-night chats with friends or your boyfriend, they’ll still be there in the morning. Sometimes it’s actually good to be unavailable for a bit. It shows you’re taking care of yourself, and that’s something to be proud of.
Try setting your own bedtime and sticking to it, even on weekends. It doesn’t have to be super early, but it should give you enough time to get 9–10 hours of sleep. Think of it as a way to take care of yourself, not just a rule to follow.
If your parents still set a curfew or bedtime, talk to them about it. You might be able to agree on a routine that works for both of you one that helps you feel rested and ready for the day.
Getting enough sleep isn’t just about feeling less tired it’s about giving your body and mind the rest they need to grow, learn, and feel good. Taking charge of your bedtime, building healthy habits, and knowing when to switch off can make a big difference. So don’t stress if it takes time to get into a routine. Start small, stick with it, and you’ll soon find mornings a little easier and your days a lot brighter.
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