BOOST your energy level when you're young — and busy!

With a busy schedule, how much sleep is normal sleep?

While teenagers need about nine hours of rest each night, adults can get by with about only seven or eight, according to WebMD.

WebMD consults experts and provides the public with health-related information.

The general side effects of getting too little sleep include memory problems, depression, a debilitated immune system and an increase in pain sensitivity, according to the website.

How Not Getting Sleep Can Affect Energy Levels — and Your Test Scores

Sleep specialists don't know exactly how catching the zzz's helps revive the body, according to the National Sleep Foundation. However, they know for sure that it does.

Caffeine consumption doesn't help the side effects of sleep deprivation, according to WebMD.

The National Sleep Foundation website also notes sleep can "help you perform on a test, learn a new skill or help you stay on task, but it may also be a critical factor in your health, weight and energy level."

To sleep easier, stick to a regular schedule

According to a handout from GatorWell, a health counseling center at the University of Florida, not sticking to a regular sleep schedule can be as bad as not getting enough sleep at all. Getting enough rest each night — and waking up within the same hour each day — can improve sleep productivity and help your body learn when to regularly fall asleep and wake up.

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How Exercise Can Give You Energy

Even though exercising wheen you're feeling tired probably is the last thing you want to do, health studies say if you should reconsider — if you need energy, that is.

Various studies have indicated that exercise could be one of the best ways to get an extra dose of energy — and more, not less, movement often can do the trick.

Choosing a cardiovascular exercise — and one you consider fun — is key to boosting energy levels, according to EverydayHealth.com, an online health information provider.

Exercise — Wait, there's more!

The Mayo Clinic lists several health benefits of exercise, with weight control being one. Exercising regularly also could help combat disease and other health conditions, the clinic's website notes. Those conditions include high blood pressure, cardiovascular diseases, and "stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls." The other benefits, which could help you stay focused in class and while studying for tests?: improved mood and better sleep.

Snacks to Give You a Lift

Energy-boosting snacks include the three essentials: carbohydrates, fat and protein, says Shannon Delaney, registered dietician and health promotion specialist at GatorWell. Trail mix contains all of the above. Plus, if you're craving something sweet, trail mix with chocolate chips might do the trick.

Other energy-enhancing snacks?: sliced bananas with peanut butter on whole grain bread, a good post-workout snack with potassium, carbohydrates and healthy fat; whole unsalted almonds, which provide protein and can do wonders for skin and hair; apples, which some health experts say could give you more lasting energy than a cup of coffee; and plain nonfat Greek yogurt with granola and fruit, for protein — more than regular nonfat yogurt — and carbohydrates.

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This website is maintained by Melinda Carstensen.