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Tiny Tweaks for Better ZZZs (Youth Edition)

Let’s talk about sleep — not just getting more of it, but getting better at it. Sleep is one of the most important things your body does each day, and it’s actually when some of the coolest stuff happens: your body resets, repairs, and gets stronger.

If you’re training, studying, growing, or just living a full life — good sleep helps everything work better. And no, melatonin isn’t the magic fix. What you eat, how you move, and the routine you follow matter a lot more than most people think.

Nourish to Recharge

Your body needs energy and nutrients to recover and sleep well. That means getting enough food, and the right mix of carbs, protein, fats, vitamins, and minerals. Some key nutrients for sleep include magnesium, iron, vitamin D, and B6 — they help your body make melatonin naturally and keep your rhythm steady.

Undereating (even if it’s unintentional) or skipping key nutrients can throw everything off — energy, mood, focus, and yes, sleep too.

Build a Routine That Works

Your body loves rhythm. Having a routine helps signal when it’s time to sleep — and when it’s time to wake up and go. A few tiny tweaks can go a long way:

  • Wake up at the same(ish) time every day
  • Get outside light first thing in the morning — even if it’s cloudy
  • Be active for at least 30 minutes each day
  • Limit caffeine after noon (yep, that includes energy drinks and chocolate)
  • Create a wind-down routine that calms your body and brain
  • Ditch screens at least 30 minutes before bed – and don’t sleep with devices near you
  • Go to bed when you feel sleepy — don’t push past it
  • Keep your room cool and dark (think cave vibes 🕶️❄️)

It’s All Connected

Sleep doesn’t happen in a bubble. It reflects what’s going on in the rest of your life — from what you eat to how you manage stress and everything in between. That’s why sleep can be fickle when you’re overwhelmed, under-fueled, or overstimulated.

The good news? You can shift things. Start with one or two changes. Be consistent. And notice what happens when you actually nourish your body and follow your rhythm.

Sleep better → Feel better → Perform better.

You’ve got this. 😴💪