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Physical, Mental, And Overall Health Benefits Of Regular Exercise - How Exercise Improves Health

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The pandemic pushed stress to historic highs. Here are healthy ways for children and teens to cope.

Cite this

American Psychological Association. (2022, October 19). How to help children and teens manage their stress. https://www.apa.org/topics/children/stress

In the short term, stress can push a child to practice for her piano recital or inspire a teen to study when he'd rather be out with friends. But chronic stress-for example, from unrelenting pandemic-related pressures, social unrest, or violence-is different. Left unchecked, long-term stress can contribute to a long list of physical and mental health problems. Prolonged stress can cause high blood pressure, weaken the immune system, and contribute to diseases such as obesity and heart disease. It can also lead to mental health problems such as anxiety and depression-disorders that are becoming more common in youth.

More than two full years into the covid-19 pandemic, mental illness is at an all-time high-especially among children. In fact, between 2016 and 2020, the number of children aged 3 to 17 diagnosed with anxiety grew by 29% and those with depression by 27%, according to a study published in 2022 in JAMA Pediatrics. The findings also suggest concerning changes in child and family well-being after the onset of the covid-19 pandemic.

At the extreme end of the stress scale, nearly 270,000 children suffered tragic loss, with covid-19 claiming one or more of their caregivers.

Stress in young people doesn't always look like stress in adults. But like adults, children and teens-even those with life-altering losses-can find healthy ways to cope. Together, young people and their parents or caregivers can learn to spot the signs of excess stress and, with the right tools, manage it.

Sources of stress in young children

For young children, tension at home is a common source of stress. Children may be troubled by family discord, divorce, or loss, for example. Even happy changes, such as a new home, the arrival of a new sibling, or a beloved new stepparent can be hard on a child.

School is another frequent source of concern for kids. Young children might be stressed about making friends, dealing with bullies, or getting along with their teachers. They might also be anxious about tests and grades.

More significant stress is also rising in this cohort. While pediatric emergency department visits declined during the pandemic, the number and proportion of mental health-related emergency department visits increased for children ages 0 to 11, compared to 2019, according to the Centers for Disease Control and Prevention ( Radhakrishnan, L., et al., Morbidity and Mortality Weekly Report, Vol. 71, No. 8, 2022).

Sources of stress in adolescents and teens

As children get older, their sources of stress expand. Teens are more likely than young children to be stressed by events or situations outside the home.

Mental health crises are on the rise for this age group as well, with mental health-related emergency department visits increasing for kids ages 12 to 17 compared with 2019 emergency department visits. In particular, emergency departments saw increases in visits related to self-harm, drug poisonings, and eating disorders among this age group since the pandemic's onset ( Radhakrishnan, L., et al., Morbidity and Mortality Weekly Report, Vol. 71, No. 8, 2022).

In addition, during the 2020-2021 school year, more than 60% of college students met the criteria for at least one mental health problem, according to the Healthy Minds Study, which collects data from 373 campuses nationwide ( Lipson, S. K., et al., Journal of Affective Disorders, Vol. 306, 2022).

Peers can help buffer stress, but can also be a source of it. Social relationships are especially important in adolescence. Many teens worry about fitting in, their first romantic relationships, and peer pressure around substance use and sex.

Recognize the signs of stress

Signs of stress in youth can show up in a number of ways:

Irritability and anger: Children don't always have the words to describe how they are feeling and sometimes tension bubbles over into a bad mood. Stressed-out kids and teens might be more short-tempered or argumentative than normal.

Changes in behavior: A young child who used to be a great listener is suddenly acting out. A once-active teen now doesn't want to leave the house. Sudden changes can be a sign that stress levels are high.

Trouble sleeping: A child or teen might complain of feeling tired all the time, sleep more than usual, or have trouble falling asleep at night.

Neglecting responsibilities: If an adolescent suddenly drops the ball on homework, forgets obligations, or starts procrastinating more than usual, stress might be a factor.

Eating changes: Eating too much or too little can both be reactions to stress.

Getting sick more often: Stress often shows up as physical symptoms. Children who feel stress often report headaches or stomachaches, and might make frequent trips to the school nurse's office.

Stress management for kids and teens

Facing stressors is a fact of life, for children and adults. These strategies can help keep stress in check:

Sleep well. Sleep is essential for physical and emotional well-being. Experts recommend nine to 12 hours of sleep a night for 6- to 12-year olds. Teens need eight to 10 hours a night. Sleep needs to be a priority to keep stress in check. To protect shut-eye, limit screen use at night and avoid keeping digital devices in the bedroom.

Exercise. Physical activity is an essential stress reliever for people of all ages. The U.S. Department of Health and Human Services recommends at least 60 minutes a day of activity for children ages 6 to 17.

Talk it out. Talking about stressful situations with a trusted adult can help kids and teens put things in perspective and find solutions.

Make time for fun-and quiet. Just like adults, kids and teens need time to do what brings them joy, whether that's unstructured time to play with building bricks or uninterrupted hours to practice music or art. Also, while some children thrive bouncing from one activity to the next, others need more down time. Find a healthy balance between favorite activities and free time.

Get outside. Spending time in nature is an effective way to relieve stress and improve overall well-being. Researchers have found that people who live in areas with more green space have less depression, anxiety, and stress.

Write about it. Research has found that expressing oneself in writing can help reduce mental distress and improve well-being. Some research has found, for example, that writing about positive feelings-such as the things you're grateful for or proud of-can ease symptoms of anxiety and depression.

Learn mindfulness. In a study of a 5-week mindfulness training program for 13- to 18-year-olds, researchers found that teens who learned mindfulness experienced significantly less mental distress than teens who did not.

How parents can help

Parents and other caregivers have an important part to play, by adopting their own healthy habits and helping children and teens find stress-managing strategies. Some ways parents can take action:

Model healthy coping. Caregivers can talk with children about how they've thought about and dealt with their own stressful situations.

Let kids be problem-solvers. It's natural to want to fix your child's problems. But when parents swoop in to solve every little glitch, their children don't have a chance to learn healthy coping skills. Let your children try to solve their low-stakes problems on their own, and they'll gain confidence that they can deal with stressors and setbacks.

Promote media literacy. Today's kids spend a lot of time online, where they can run into questionable content, cyberbullying, or the peer pressures of social media. Parents can help by teaching their children to be savvy digital consumers, and by limiting screen time.

Combat negative thinking. "I'm terrible at math." "I hate my hair." "I'll never make the team. Why try out?" Children and teens can easily fall into the trap of negative thinking. When children use negative self-talk, though, don't just disagree. Ask them to really think about whether what they say is true, or remind them of times they worked hard and improved. Learning to frame things positively will help them develop resilience to stress.

How psychologists can help

Thanks to psychologists Mary Alvord, PhD, and Raquel Halfond, PhD, who assisted with this article.

Recommended Reading

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How to help children and teens manage their stress

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The pandemic pushed stress to historic highs. Here are healthy ways for children and teens to cope.

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Why Do We Need Sleep Anyway?! | Science for Kids |  @OperationOuch

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Mood Matters: How Food, Movement & Sleep Can Have an Impact on You

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Organic vs. Non-Organic Foods for Your Child

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Organic vs. Non-Organic Foods for Your Child

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Kids Future Day Care Center | Daycare, Childcare; Early Education in Uptown, Chicago

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Erica Mouch, RD, LD, a dietitian with Children's National Health System, explains the differences between organic and non-organic produce and the positives and negatives that each bring to the (kitchen) table.

What is the difference between foods labeled organic versus non-organic?

At the very core of it, there is not a large difference between the two. They look very similar and most often taste very similar, too. Organic foods typically contain the same amount of nutrients, vitamins, and minerals as non-organic foods. In order for a food to be labeled organic, the producer has to have the United States Department of Agriculture (USDA) verify their growing practices and approve all of their production methods. Typically, foods that are organic contain fewer pesticides, fewer multi-drug resistant bacteria, and no genetically modified organisms or foods.

What are the positives and negatives of buying organic or non-organic?

If you are concerned with how green you are being or how your actions impact the environment, organic foods have less environmental impact then non-organic foods. Additionally, organic foods have no added antibiotics, hormones, or synthetic additives.

However, the negatives of buying organic may outweigh the positives for many families. What is the number one negative of buying organic? The price. On average, organic products are 47 percent more expensive than non-organic foods. This varies depending on the product and season, but if you buy organic, you are most likely going to pay quite a bit more. Another possible negative to buying organic is that you are subject to when each product is in season. Organic apple supplies disappear from grocery stores in late winter while non-organic apples may be overflowing. Produce is one of the main foods affected by the seasons, but some organic meats and eggs may be affected as well.

For non-organic, one positive is that you can typically stretch your dollar further than with organic foods the same as in the case of generic drugs. Additionally, you can find almost any type of food, produce, or meat any time of the year, even if it is not in its peak season. One drawback to non-organic foods is that you may be consuming higher levels of pesticides, antibiotics, or hormones, and your food may be coming from growing conditions that are not as highly regulated as organic products.

What does all this mean?

This does not mean that organic foods are necessarily better or healthier for you. If you shop at local farmers markets, ask your farmer what types of fertilizers and growing conditions are used. Even if he or she has not paid to be certified organic, they may be using fewer pesticides or green growing conditions. This is one way to still have produce or meat that is close to organic without paying the higher price.

Non-organic produce and products are not the only source of pesticides in our daily life. Even if we bought only organic, we would encounter pesticides on recently sprayed grass, in the air we breathe, and in the soil and dust. It is nearly impossible to reduce our pesticide exposure to absolute zero.

What do you recommend to parents?

I recommend that all children consume at least five servings of fruits and vegetables daily. If buying organic would mean they only have one serving of fruit or vegetables due to the higher price, then I would recommend buying non-organic. If your family is on a tight budget, avoid reaching for the organic products, and instead aim to meet the goal of five servings of fruits and vegetables with non-organic foods.

Try to include at least one fruit at breakfast, one serving of vegetables at lunch, and two servings of vegetables at dinner to help meet fiber and vitamin/mineral needs and fill up bellies with the healthy stuff! To make five servings, consider offering fruit as a snack. These can be non-organic or organic, as long as they are being provided.

There are some fruits and vegetables that are known to have high levels of pesticides and fertilizers. If you want to choose a few things to buy organic, the Environmental Working Group releases a list every year of 12 foods containing the highest level of pesticides and 15 foods that are the lowest in pesticides. The top five of the "dirty dozen" or high-level foods this year are apples, peaches, strawberries, nectarines, and grapes. The top five of the "clean fifteen" or lower-level foods this year are avocados, sweet corn, pineapples, cabbage, and frozen sweet peas. If you wanted to pick and choose which foods to buy organic, these may provide some insight.

Source: https://childrensnational.org/news-and-events/our-blogs/parenting-blog/2015/august/organic-vs-non-organic

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Organic vs. Non-Organic Foods for Your Child - Kids Future Day Care Center | Daycare, Childcare; Early Education in Uptown, Chicago

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Erica Mouch, RD, LD, a dietitian with Children's National Health System, explains the differences between organic and non-organic produce and the positives and negatives that each bring to the (kitchen) table. What is the difference between foods labeled organic versus non-organic? At the very core of it, there is not a large difference between the two.

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Exploring food insecurity in the second largest city in the United States

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What Is A Food Desert?

A food desert is an area where people have very limited access to healthy, affordable food. Somebody living in a food desert faces daily obstacles preventing them from going to a grocery store and buying fresh, nutritious foods like fruits and vegetables.

Maybe the closest supermarket to your home is more than 10 miles away, and you don't own a car to get there. Or maybe your neighborhood lacks reliable public transportation, and the only place you can get on foot is a fast food restaurant. Either way, living in a food desert means it's harder than it should be to maintain a well-rounded, sustainable diet.

What is the difference between food deserts, food swamps, and food insecurity?

Food Deserts

The [USDA identifies](https://www.ers.usda.gov/data-products/food-access-research-atlas/documentation/#:~=the%20nearest%20supermarket.-,Low%2Dincome%20census%20tracts%20where%20a%20significant%20number%20(at%20least,more%20than%201%20mile%20or%2010%20miles%20from%20a%20supermarket.,-Low%2Dincome%20census "USDA ERS - Documentation") two types of food deserts:

Low income, urban areas where a significant number of people lives farther than a mile away from the nearest grocery store

Low income, rural areas where people live more than 10 miles away from the nearest grocery store

Food Swamps

Unlike in food deserts, people in food swamps do have access to healthy options like fruits and vegetables. The problem is that they are flooded with less nutritious alternatives like fast food restaurants and convenience stores that sell junk food and soft drinks.

Food Insecurity

Food insecurity is defined as a " lack of consistent access to enough food for a healthy, active life. " Food insecurity is a much broader, more complex topic than food deserts alone.

A parent who can't afford to buy groceries because their child requires expensive medication for a chronic health issue; a lower income household that skips meals to avoid having the utilities shut off; a person without access to affordable housing and therefore doesn't know when their next meal is coming: All of these are forms of food insecurity.

Where are food deserts located?

Food deserts can be found all over the country in big, densely populated cities or in sprawling, rural towns. Wherever they are, they tend to disproportionately affect Black and Brown communities.

Rural parts of the West, Midwest, and South have the highest concentration of food deserts. Experts think that food deserts are somewhat less prevalent in the Northeast region of the country because the people who live there are not as geographically spread out.

What are some examples of food deserts?

Chicago

In the third most populous city in the US, more than 500,000 residents live in food deserts. Another 400,000 live in neighborhoods where grocery stores are sparse and fast food far more convenient. According to a recent study, on the average block with predominantly Black residents, the closest grocery store is twice as far away as the nearest fast food restaurant.

Mississippi Delta

The USDA found that, out of the entire country, Mississippi had the highest percentage of its population living in a low-income, low-access area. The issue is perhaps most acute in the rural Mississippi Delta region, where counties average one supermarket per 190 square miles.

New York City

Hundreds of thousands of New Yorkers live in food deserts. Many residents rely on small corner stores known as bodegas -which tend to sell more microwavable meals and junk food than healthy, fresh produce-because larger supermarkets are too hard to get to or too pricey.

Rural New Mexico

About three out of every 10 New Mexico residents live in a food desert. The COVID-19 pandemic has only exacerbated the situation. Many grocery stores were forced to shut down operations temporarily as cases spread. Some stores never reopened, and those that did have struggled with keeping shelves stocked with a disrupted supply chain.

How many Americans live in food deserts?

The USDA estimates about 19 million residents- 6.1% of the population -live in low-income, low-access areas and have trouble getting to a grocery store.

What causes a food desert?

Income level

High quality, fresh groceries tend to be more expensive than less healthy alternatives. A lack of income means a lack of access to healthy food.

Transportation

In an urban food desert, unreliable public transportation is the main issue. In rural food deserts, it's low vehicle ownership. In 2012, the number of households without a car was 25% higher in food deserts than the rest of rural America.

Grocery store locations

Grocery store owners avoid opening up shop in food deserts because market research suggests more affluent areas are more profitable. Some common characteristics across food deserts-smaller populations, lower rates of employment, higher rates of poverty-are the same characteristics that scare off retailers.

How do food deserts impact health?

Not only are grocery stores harder to find in food deserts, but the fresh, nutritious products they sell are more expensive than processed foods. Consistently eating foods that are high in salt, sugar, carbohydrates, and trans fats can increase your chances of:

Obesity

Type 2 diabetes

Cardiovascular disease

High blood pressure

Various types of cancer linked to obesity

Food desert facts

1. The top 10 biggest cities in the US all contain food deserts.

2. Gentrification can lead to "food mirages," areas with high-priced grocery stores and lower income residents who can't afford to shop there.

3. Some researchers and activists choose the term "food apartheid" over food deserts because food deserts disproportionately affect communities of color.

4. Indigenous peoples of America live farther away from grocery stores than any other demographic. 12% of American Indians and Alaska Natives live 20 miles or more from their nearest grocery store.

5. Low access to healthy food is just one more barrier to a healthy lifestyle in communities that are also "more likely to have poor access to health care and fitness facilities."

How can food deserts be eliminated in America?

As unsuccessful federal initiatives have shown in the past, simply increasing the number of grocery stores isn't enough to change people's dietary habits.

There seems to be more hope, however, when local residents tackle the issue together. Here are some promising ways that food desert communities have come together to solve the problem in their own backyards:

Community gardens

Cropping up throughout the country, many residents of food deserts have increased their access to fresh, healthy produce by growing it themselves and distributing it to their neighbors. By getting youth involved, these gardens act as educational tools, vital sources of nutrition, and places of community empowerment.

Co-ops

Recent grocery store closures in the rural Midwest have created food deserts even in towns where agriculture is the primary industry. In farming communities like Winchester, Illinois, local residents are combating food deserts by opening up collectively owned and operated markets. Local residents team up as both the suppliers and customers of these markets.

Smaller grocers

Just because a store is smaller and more convenient, doesn't mean it can't be a source of nutrition to its customers. There's a city-wide initiative in NYC to restock the shelves of corner stores and bodegas, replacing processed meals and junk food with fresh, healthy, affordable options.

What we can do

Food deserts are a complex issue and a symptom of broader problems like income inequality and systemic racism. These structural inequalities are endemic to our broken food system, which places profit ahead of the well-being of people, animals, and our environment.

For years, researchers have struggled to find the best way of measuring and defining food deserts, so figuring out a solution is going to be even more of a challenge. One thing is clear, however. There's no easy, one-size-fits-all fix.

In addition to local, grassroots efforts, eradicating food deserts means improving local infrastructure like transportation and internet access. It means reversing discrimination against communities of color. And it means giving children a better education on the importance of nutrition.

Food desert communities don't just need another grocery store. They need holistic solutions that incorporate residents and prioritize their health. By supporting initiatives like community gardens, shopping local, and raising awareness for the ways our profit-driven factory farm system harms communities, we can rebuild our food system from the bottom up-nourishing ourselves in a way that is good for the planet and good for us all.

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Food Desert: What Is It, Causes & Examples of Food Deserts

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The term "food desert" brings to mind a scorching, arid landscape with nothing to see for miles. But the truth is that food deserts exist all over the country, in all sorts of environments, and have severe health impacts on the people who live there.

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Organic Foods: What You Need to Know - HelpGuide.org

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Is organic food really healthier? Is it worth the expense? Find out what the labels mean and which foods give you the most bang for your buck.

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Pesticides are widely used in producing food to control pests such as insects, rodents, weeds, bacteria, mold and fungus.

Under the Food Quality Protection Act (FQPA), EPA must ensure that all pesticides used on food in the United States meet FQPA's stringent safety standard. FQPA requires an explicit determination that a pesticide's use on food is safe for children and includes an additional safety factor, tenfold unless data show a different factor to be protective, to account for uncertainty in data relative to children.

The science and our understanding of chemical risk evolves and EPA continues to reevaluate each pesticide's safety every 15 years. EPA's continuous reevaluation of registered pesticides, combined with strict FQPA standards, major improvements in science, and an increase in the use of safer, less toxic pesticides, has led to an overall trend of reduced risk from pesticides.

Learn more about what EPA is doing to ensure that food is safe from pesticides:

Is food grown using pesticides safe to eat?

EPA is confident that the fruits and vegetables our children are eating are safer than ever. Under FQPA, EPA evaluates new and existing pesticides to ensure that they can be used with a reasonable certainty of no harm to infants and children as well as adults. EPA works continually to review and improve safety standards that apply to pesticide residues on food.

It is important to note though, that just because a pesticide residue is detected on a fruit or vegetable, that does not mean it is unsafe. Very small amounts of pesticides that may remain in or on fruits, vegetables, grains, and other foods decrease considerably as crops are harvested, transported, exposed to light, washed, prepared and cooked. The presence of a detectible pesticide residue does not mean the residue is at an unsafe level. USDA's Pesticide Data Program (PDP) detects residues at levels far lower than those that are considered health risks.

What has EPA done to decrease or restrict the amount of pesticides in food?

The 1996 FQPA directed EPA to completely reassess pesticide residues on food, with a special emphasis on the unique vulnerability of children. From 1996 to 2006, EPA used the improved safety standards in FQPA to cancel or restrict the use of 270 pesticides for household and food uses because they posed particular threats to children and infants. EPA also lowered the permissible pesticide residue levels for many kid's foods - for example, apples, grapes, and potatoes.

The FQPA safety standard isn't the only reason why EPA has been able to take so many steps to reduce children's exposure to pesticides in recent years. Once a pesticide is registered for its specific uses, it is not left unchecked. Starting in 2007, EPA began the systematic reevaluation of all old pesticides.

Here are some notable EPA actions:

In 2009, EPA canceled all uses of carbofuran, canceled aldicarb use on potatoes and citrus, and canceled methamidophos use on all commodities.

In 2010, EPA canceled methomyl use on grapes and strawberries.

In 2010, EPA canceled all products containing methyl parathion.

In 2012 EPA canceled acephate use on green beans, oxamyl use on soybeans, and imidacloprid use on almonds.

In 2013, EPA canceled all domestic uses of methyl parathion and canceled all uses of formetanate HCI on apples, pears, and peaches.

We have seen, through USDA's Pesticide Data Program (PDP) data, an overall decrease in the amount of pesticide residues in food, especially since the passing of FQPA in 1996. The stricter standards of FQPA and major improvements in science and data, and an increase in the use of safer, less toxic pesticides, has led to an overall trend of reduced risk from pesticides.

For example, from 1995 to 2013, children's exposure to carbamates (a group of insecticides that affect the nervous system) fell by 70% - EPA canceled or restricted many carbamates during this time. From 1998 to 2008, tomatoes with detectable organophosphate pesticide residues fell from 37% to 9%, due to EPA canceling most organophosphates. It is important to note for some of the more recent actions, EPA expects declines will show up in future PDP data.

Learn more about PDP and access the data.

How does EPA regulate pesticides in food?

EPA evaluates every new pesticide and every new use for safety before registration. Before they may be sold, EPA must ensure that pesticides are safe for human health and the environment when used according to label directions. For each pesticide, EPA evaluates hundreds of different scientific studies.

Through these evaluations, EPA is ensuring the overall safety of proposed pesticide uses as required by FQPA. After pesticide registration, EPA reevaluates its safety every 15 years, taking into consideration any new data.

EPA's process for registering and re-evaluating pesticides is not a closed-door process between EPA and pesticide manufacturers. EPA relies on the best science available and places high value on transparency in decision-making. The public is invited to comment throughout the decision-making process - we request studies and data, take our findings to independent expert panels such as the FIFRA Scientific Advisory Panel, and consult the National Academy of Sciences on broad scientific policy questions. The agency also frequently receive hundreds or even thousands of comments from the public on our draft assessments and proposed decisions.

Public concerns about specific pesticides and food safety do not go unnoticed at EPA. We take incidents of pesticide poisoning and exposure very seriously and look at those incidents as part of our review. EPA can and has used its authority to have products removed from the market immediately when risks are imminent.

At the same time that we review dietary exposure to pesticides, we also look at worker exposure and environmental exposure. Risks to workers and the environment can lead to cancelations as well, or restrictions on how and when a pesticide can be used, including, when appropriate, establishing 'no spray' buffer zones to protect the surrounding communities and waterways.

Before allowing the use of a pesticide on food crops, EPA sets a maximum legal residue limit (called a tolerance) for each treated food. The tolerance is the residue level that triggers enforcement action. That is, if residues are found above that level, the commodity will be subject to seizure by the government. EPA receives information on how much pesticide residue remains on various foods through the PDP. Through annual sampling, PDP has collected thousands of samples on 10-15 food commodities and can detect residues at levels far lower than those that that pose health risks.

In setting the tolerance, EPA must make a safety finding that the pesticide can be used with "reasonable certainty of no harm." To make this finding, EPA considers the toxicity of the pesticide and its breakdown products, how much of the pesticide is applied and how often, and how much of the pesticide (i.e., the residue) remains in or on food by the time it is marketed. EPA ensures that the tolerance selected will be safe. The tolerance applies to food grown in the U.S. and imported food.

Learn more about how we set pesticide tolerances for food.

Where can I find more information on pesticides in food?

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EPA sets limits on how much of a pesticide may be used on food during growing and processing, and how much can remain on the food you buy. Learn about regulation of pesticides on food and how you can limit exposure.

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Is Sugar Bad For You? | COLOSSAL QUESTIONS

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How Much Sleep Do I Need?

Most teens need about 8 to 10 hours of sleep each night. Getting the right amount of sleep is important for anyone who wants to do well on a test or play their best in sports. Unfortunately, many teens don't get enough sleep.

Why Don't Teens Get Enough Sleep?

Teens often got a bad rap for staying up late, oversleeping for school, and falling asleep in class. But teen sleep patterns are different from those of adults or younger kids.

During the teen years, the body's

circadianrhythm (an internal biological clock) is reset, telling a person to fall asleep later and wake up later. This change is likely due to the brain hormone melatonin, which is released later at night for teens than it is for kids and adults. This can make it harder for teens to fall asleep early.

Changes in the body's circadian rhythm coincide with a busy time in life. For most teens, the pressure to do well in school is more intense and it's harder to get by without studying hard. And teens have other time demands - everything from sports and other extracurricular activities to working a part-time job. Using electronics - including phones, tablets, and computers - also makes it hard to fall sleep. Many teens are up late texting friends, playing games, and watching videos.

Early school start times also play a role in lost sleep. Teens who fall asleep after midnight still have to get up early for school, meaning that they might squeeze in only 6 or 7 hours, or less, of sleep a night. A few hours of missed sleep a night may not seem like a big deal, but it can create a noticeable sleep deficit over time.

Why Is Sleep Important?

Sleep is important for you to be at your best. Teens need sleep to:

pay attention and learn in school

improve athletic performance

grow and develop normally

be healthy

Lost sleep can lead to poor grades, relationship problems, and drowsy driving. Falling asleep while driving can cause serious car accidents.

People with ongoing sleep deficits can have:

health problems, like heart disease and obesity

trouble fighting infections

emotional problems, like depression

Am I Getting Enough Sleep?

Even if you think you're getting enough sleep, you might not be. You may need more sleep if you:

have a hard time waking up in the morning

have trouble concentrating

are falling asleep during classes

feel irritable, moody, sad, or depressed

How Can I Get More Sleep?

Here are some things that may help you to sleep better:

Set regular bed and wake up times. Try to stick to your sleep schedule, within an hour or two, even on weekends.

Exercise regularly. Regular exercise can help you sleep better. Try not to exercise right before bed, though. Exercise can rev you up and make it harder to fall asleep.

Avoid caffeine. Don't drink beverages with caffeine, such as soda, tea, and coffee, after dinner. Nicotine ( smoking and vaping) and alcohol in the evening can make a person restless and interrupt sleep.

Unwind by keeping the lights low. Light signals the brain that it's time to wake up. Staying away from bright lights (including device screens), listening to soothing music, or meditating before bed can help your body relax.

Turn off electronics. Don't use your phone (including texting), tablets, computer, or TV at least 1 hour before you go to bed.

Don't nap too much. Naps of more than 30 minutes during the day and naps too close to bedtime may keep you from falling asleep later.

Create the right sleeping environment. People sleep best in a dark room that is slightly on the cool side. Use a nature sounds or white-noise machine (or app) if you need to block out a noisy environment.

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Most teens need about 8 to 10 hours of sleep each night. Getting the right amount of sleep is important for anyone who wants to do well on a test or play their best in sports. Unfortunately, many teens don't get enough sleep.

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Find easy, low-cost recipes

View delicious recipes in our very own MyPlate Kitchen! Search by ingredient to use what you already have or browse by category to find something new. Save your favorites, make personalized cookbooks, and more!
Go to MyPlate Kitchen

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MyPlate | U.S. Department of Agriculture

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View delicious recipes in our very own MyPlate Kitchen! Search by ingredient to use what you already have or browse by category to find something new. Save your favorites, make personalized cookbooks, and more! Go to MyPlate Kitchen

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10 Benefits of Physical Activity for Kids

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10 Benefits of Physical Activity for Kids

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10 Benefits of Physical Activity for Kids

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Keeping in shape can help your child throughout her life.

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Contributor

Palo Alto Medical Foundation

It can seem like kids are constantly on the move. But many hours of children's days are spent sitting at school or in front of computers, mobile devices or TVs. According to Elizabeth Anne Huffman, M.D., a pediatrician at the Palo Alto Medical Foundation, this drastically reduces the daily activity level of many patients she sees.

"Regular exercise has many health benefits for children - and adults, too," she says. "It helps us all maintain a healthy weight and build strong bones, muscles and joints. Exercise is also an excellent stress buster, encourages better sleep and will help your child concentrate at school."

With a little effort and an awareness of the dangers of too much time spent sitting, families can become more active and have fun along the way.

Aim For an Hour a Day

Children of all ages, as well as adults, should be active for 60 minutes every day for good health.

"Toddlers are naturally very active, but you can start building healthy habits by making active pursuits part of their routine," Dr. Huffman advises. "Go out and explore the neighborhood on foot, head to the park or dance together."

For young children, it's important to limit screen time, which stops them from being active. The American Academy of Pediatrics currently recommends that children under 2 years of age should avoid screen time (including TVs, mobile devices or computers), as researchers and doctors know very little about the impact of this on rapidly developing young brains. For children older than 2, screen time should be limited to no more than two hours a day, and the media consumed (apps, shows, etc.) should be age appropriate and of a high quality.

"No matter what your child's age, don't let them have a TV in the bedroom, and set limits on screen time," Dr. Huffman says.

Best Exercises for Kids

Any type of activity that increases the heart rate and breathing will help your child. The key is that your child enjoys the activity. While a grownup may see the greater good in a boring hour spent on an exercise bike at the gym, children who are not having fun quickly stop doing that activity and move on to something else.

"Remember that you are your child's best inspiration," Dr. Huffman says. "Know that whatever your child sees you doing, he or she will likely want to do, too."
Fun, easy ideas to get active with your child:

Set a challenge. Start with a walk around the block, next time run one length of the block, then alternate walking and running lengths until you have built up to running all the way around.

Walk or bike to school.

Play hide and seek or tag in the backyard or at the park.

Try jumping rope, hula hooping or roller-skating.

Go bowling or take a yoga class together.

Play pick-up sports. Call a friend or two who will kick a soccer ball, shoot some hoops or throw a Frisbee with you and your child.

Get creative. Challenge another family to a backyard "Olympics" or hold a family skipping or jumping jacks competition.

Best Age for Team Sports

Team sports are best enjoyed once children are developmentally ready to understand the basic rules of a sport and work with other kids to reach a common goal. Although each child is different, this typically does not happen until around age 5 or 6. Dr. Huffman therefore advises waiting until that age before signing children up for activities like soccer or T-ball.

"Once your child is ready, participating in team sports can be a great way for your child to get regular exercise, learn new skills, make new friends and gain experience committing to something and being part of a team," she says.

Pick More Than One Sport

It can be tempting to concentrate on one sport your child excels in. Coaches sometimes even encourage this approach as specializing in one sport does make one better faster. However, there is a downside. Playing one sport year-round can lead to overuse injuries, especially during the teen years, Dr. Huffman warns.

"It's best for children to explore a variety of sports, rather than pick just one," she says. "Different sports require the use of different muscle groups, which is better for overall good health."

When Your Child Wants to Quit

If your child wants to quit a team sport mid-season, talk to him or her to find out why. Children are maturing emotionally as well as physically. They may lack the life experience to put one bad experience - a game lost or a skill they just couldn't master on the first try - into perspective.

"This can be a good opportunity to teach your child how to deal with setbacks and that perseverance can pay off," Dr. Huffman says.

On the other hand, if a child really doesn't like a particular sport, forcing participation does little good. Instead, encourage your child to try something else next season.

"Keep a mellow approach and remember that if your child enjoys a sport and is having fun, he or she will want to continue it," Dr. Huffman says.

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Regular exercise in important to kids and adults alike. Learn how much and what type of exercise is best.