Getting your z-z-zs.

Have you ever stayed up too late on a school night? If you have, then you know how important it is to get a good night's sleep. Without the proper sleep, you will wake feeling tired and sluggish and have trouble concentrating throughout the day.

How much sleep do you need? Younger children usually need more sleep than older children. Six-year-aids need eleven to twelve hours of sleep. Twelve-year-aids may need just eight to nine. But all school-age children need at least eight hours of sleep each night.

To get a good night's sleep:

1. Get plenty of exercise during the day. But avoid exercising just before bedtime.

2. Do not go to bed hungry. If you need a snack, try a glass of milk or milk and low-sugar cereal. Milk contains magnesium, which may help you relax and fall asleep.

3. Avoid drinking tea or cola with caffeine.

4. "Wind down" with a quiet activity, such as reading or listening to relaxing music. (Do not read scary books right before bedtime!)

5. Discuss any fear or worry you may have with someone you trust, such as a parent, a teacher, or a school nurse. By getting help for a problem, you are less likely to lose sleep over it.

6. Keep your room at a comfortable temperature.