You’re up late IMing. Then, when your alarm goes off at the butt-crack of dawn, you wonder why it’s hard to get up. The fact is, you need at least eight hours of shut-eye every night so your body can heal from the stresses of the day . See if you can relate to any of these CG!s’ sleep problems, then get your zzzz’s!

“I have a hard time falling asleep because my mind is racing.” —Jackie, 15, Clovis, CA
With thoughts of school drama dancing in your head, it can be tough to nod off. If, after 20 minutes of lying in bed, you’re still wide awake, go into a different dark room and sit there quietly for 20 more minutes . Don’t switch on the TV; any lights or distractions will signal to your brain that it’s still time to be awake. When the time is up, go back to bed and try to fall asleep again. The little break can reset your mind to be calm, as opposed to stressing about not being able to fall asleep. Repeat the cycle if necessary. Also, skip caffeine after 4 p.m., and don’t work out or eat close to bedtime those can keep you up too!

“Even after a lot of sleep, I feel tired and doze off in my classes!” —Ashli, 18, Plainfield, IL
Your body is telling you that it’s sleep-deprived. Even if you got “a lot” of sleep in one night, you’re probably still paying for other nights when you didn’t get enough. You need to get on a good sleep routine. Start by going to bed at the same time and sleeping for eight hours nightly for two weeks. If you’re still tired, see your doctor. For now, when you’re sleepy in class, pop a peppermint to signal to your brain that you need to stay awake.

“In the morning, I keep hitting snooze and sleeping through my alarm!”—Natasha, 19, Houston, TX
The more deeply you’re sleeping, the louder the sound it takes to wake you up. So crank up your alarm (the beep, not the radio). Try moving it to a place where you have to get out of bed to turn it off. Also, keep your shades open so the sunlight can trigger your brain out of sleep mode.

DIDJA KNOW: People who get five hours of sleep or less on a regular basis are more likely to become obese—sleep loss messes with your hormones, so you eat more than you need.

...from Cosmo Girl

Try to get 1300 mg of calcium — about the amount in four servings of dairy. Space out your servings over the course of the day, since your body can only process about 500 mg of calcium at a time (any more than that will be lost). Choose reduced-fat milk, cheese, and yogurt whenever you can to keep your total calorie and saturated-fat intake in check, and don't forget about nondairy calcium sources like fortified orange juice, collard greens, white beans, spinach, tofu, and edamame (soybeans). Check labels — if you're not eating enough foods that contain vitamin D, consider taking a multivitamin (we still like the fruit-flavored chewable kind!).

Breakfast Mixed-Berry Smoothie Puree 1/2 cup calcium-fortified OJ, 1/2 cup vanilla yogurt, 1/2 banana, and 1/2 cup mixed frozen berries in a blender. Pour and run. Pineapple Parfait Combine 1/2 cup raspberries and 1/2 cup pineapple tidbits (drained) with 1 cup low-fat yogurt. Apple with Yogurt Dip Slice 1 or 2 medium apples into segments. Mix 1/2 cup low-fat plain yogurt, 2 tablespoons low-fat granola, and 1 tablespoon honey. Eat with 2 slices of whole-wheat toast with butter and a glass of calcium-fortified OJ.

Lunch Tuna Sandwich Combine 2 to 3 ounces of chunk-light tuna with 1 tablespoon reduced-fat mayonnaise or Miracle Whip and 1 teaspoon deli mustard. Spread on 2 slices of whole-grain bread, and top with 1 slice cheddar cheese and 2 slices tomato. Eat with a small spinach salad with 1 tablespoon Italian dressing. Have a glass of water or nonfat, low-fat, or soy milk with the meal. Turkey Wrap On a 6-inch whole-wheat wrap, spread 1 to 2 tablespoons deli mustard and 1 tablespoon light mayo or Miracle Whip. Layer with 3 ounces of deli turkey or chicken, and 2 slices of your choice of cheese. Roll up and it's ready! Wash it down with a glass of nonfat, low-fat, or soy milk. Add a small green salad on the side. Stuffed Pita with Tuna Combine 3 ounces canned tuna with 1 tablespoon olive oil, ¼ cup chopped tomato, ¼ teaspoon salt, and pepper to taste. Stuff 2 halves of a pita with the tuna mixture, 2 ounces of shredded cheddar cheese, and spinach leaves. Serve with 1/2 cup baby carrots and low-fat, skim, or soy milk.

Dinner Spinach and Salmon Sandwich On medium-high heat, grill a 3-ounce salmon filet in a pan with 1 tablespoon canola oil. Grill for about 2 to 3 minutes per side (or until inside is no longer dark pink). Toast a whole-grain bun and spread with 1 tablespoon light mayo or Miracle Whip. Place the filet on the bun, add 2 slices of avocado and spinach leaves, and top with onion and tomato slices. Eat with 1 cup steamed mixed vegetables and a glass of low-fat or skim milk. Seared Tofu Sandwich Coat a pan with cooking-oil spray and place on medium-high heat. Cut a 1/2-inch-thick slice of silken tofu (choose the kind made with calcium sulfate) and place in pan. Sprinkle with pepper and grill each side until golden brown. Remove and place on whole-wheat toast coated with balsamic vinaigrette. Add spinach leaves and enjoy! Serve with 1/2 cup baby carrots or cooked peas on the side. Tofu Salad Toss 2 cups spinach together with 1/4 cup canned white beans (drained), 3 ounces cubed tofu (choose the kind made with calcium sulfate), 1 tablespoon balsamic vinegar, 1 tablespoon olive oil, and salt and pepper to taste. Serve with a whole-grain roll and low-fat, skim, or soy milk. Have a veggie of your choice as a side.

Snacks/Desserts Cheese and Broccoli Salad Combine 1/2 to 1 cup broccoli florets with 2 ounces cubed cheddar cheese in a bowl. Top with 1 to 2 tablespoons vinaigrette dressing. Blueberries and Cream Mix 1 cup low-fat vanilla yogurt with 2 ounces low-fat cream cheese. Drizzle over 1 cup blueberries and top with 3 tablespoons low-fat granola. Eat with a glass of calcium-fortified OJ. Soy-Orange-Banana Smoothie Combine 1/2 banana, 1 cup OJ, 1 cup soy milk, and 5 ice cubes in a blender. Pour and go!