By Teagan, Zeyana, and Melanie, East Norriton Bulldog Bulletin | Everyone needs sleep to stay healthy and happy, but how much sleep is enough sleep? According to kidshealth.org, kids between the ages of 6 and 13 should be getting between 9 and 12 hours of sleep per night.

What happens if you’re not getting enough sleep? Kidshealth.org says that children who do not get enough sleep may be cranky, moody, or hyper, and they may have behavior problems. They may have trouble learning and paying attention in school.

East Norriton Middle School Nurse Mrs. Zangara said that students at ENMS should be going to bed between 8:30 and 9:30 p.m. and waking up between 6:30 to 7 a.m. in order to get enough sleep.

So how do you get a good night’s sleep? One way, according to kidshealth.org, is to have a set a time you go to bed at every night. This creates a routine.

Mrs. Zangara said that you should stop using electronics at least one hour before bedtime. She said the blue light inside electronics affects your brain and disturbs your sleep cycle. She suggests listening to calming music or reading a book to prepare for sleep.

Preparing your bedroom for sleeping can also help. Kidshealth.org recommends making sure your room is dark at night. The chemical melatonin is produced in your brain when it is dark, and melatonin helps you sleep. Exposure to light can stop the production of melatonin. The site also recommends keeping your room cool and quiet.

You can do things during the day to help you sleep better at night, too. Kidshealth.org says to get plenty of exercise during the day to tire yourself out.

The website also recommends not drinking any caffeinated beverages near bedtime.

ENMS students were polled about the amount of sleep they get each night. Of the approximately 900 students at the school, about a third of them responded to our survey. On average, 45% of the students say they got six to eight hours of sleep per night. Then 24% of the students get eight to 10 hours of sleep per night. Some 31% of the students at ENMS say they sleep six hours or less per night.

The students were also asked if they felt rested after a night’s sleep. No, said 60% of the students, they do not feel well rested, while 40% said that they are well rested.

Forty-seven teachers at ENMS also responded to the poll. The Mayo Clinic says adults need seven or more hours of sleep a night. 59.6% of the teachers said that they sleep approximately six to seven hours a night. Then 26% of the teachers claimed that they get eight or more hours of sleep per night. Finally, 15% of the teachers said that they get anywhere in between four and five hours of sleep.

Good sleep is important for your health, so make sure you are getting the right amount of shut-eye!

Teagan, Zeyana, and Melanie are in eighth grade.