Normalizing Healthy Teenage Lifestyles

Sophie Sukendro

Four hours of sleep. Celsius and caffeine. “I’m so tired” seems to be every teen’s default. Healthy habits and balanced lifestyles have become a rarity among students, seemingly unattainable. Here are eight ways to regain control of your health and well-being, despite external forces normalizing this unsustainable way of living.

1. Prioritize sleep. With schedules packed with rigorous classes, rehearsals and long commutes, it’s easy to sacrifice sleep. According to the CDC, teenagers should sleep eight to 10 hours per night. If your workload doesn’t permit you to get this much sleep, it’s a sign that you should step back and re-evaluate. While these few hours lost each night may seem like a small sacrifice, the hours add up. Sleep deprivation not only leads to more anxiety and stress but also puts you at risk for serious irreversible health issues, like dementia and diabetes.

2. Drink water. As trendy and tasty as caffeinated drinks may be, moderation is key. Too much caffeine can lead to jitteriness and anxiety and insufficient water intake can cause fatigue and poor concentration. Staying hydrated helps keep your brain sharp and your energy levels up throughout the day. 

3. Eat consistently. Eating irregularly can lead to fatigue and irritability. Your body needs fuel to get through the day. Consistent and healthy eating can make a huge difference in your energy and mood.

4. Physical activity. Even if you wouldn’t consider yourself an athlete, integrating simple physical activities into your daily routine is one of the best things you can do for yourself. Physical activity boosts your levels of dopamine and endorphins, giving you an outlet for true stress release.

5. Stay positive. School can be challenging, but shifting your perspective can open doors to growth and resilience. It’s easy to get caught up in the stress, so taking that step back can make a big difference. By staying positive and confident that you’ll eventually overcome all of your current troubles, you’ll not only improve your own mindset but also create a more uplifting environment for everyone.

6. Limit technology. It’s tempting to scroll on TikTok before bed but screen time, especially before bed, can interfere with sleep and increase stress. Try taking short breaks from screens throughout the day or setting a digital curfew to help your mind and body recharge.

7. Have a support system. You don’t have to handle everything on your own. Building a support system of friends and family can help you navigate stressful times. Recognizing when to lean on others and ask for help is a strength, not a weakness.

8. Release the pressure valve. Your worth isn't defined by grades, test scores or college acceptances. Focus on building healthy habits that will serve you in the long-term and doing things that bring you joy. As important as it is to do well in school, your health and well-being should come first. After all, a balanced lifestyle often leads to better academic performance anyway. By prioritizing your well-being now, you're setting yourself up for success in the future.

The key to a healthy lifestyle is balance. There are so many things that are out of our control, but our habits are not one of them. Even if all of your friends hold onto these unhealthy habits, be the first to break that cycle. Be a trailblazer. Because no, it’s not cool or bragworthy to pull an all-nighter on a Thursday night. One test will not make or break your future—but unhealthy habits can. It’s never too late to make changes that prioritize your health and set you up for success.