Home | Health
It has been felt for some time now that too little or low quality sleep in teenagers results in a fall in performance at school, but it was not until quite recently that a research study confirmed that teenage children with poor sleeping habits do in fact suffer from lower grades. Below are 10 simple tips to ensure that a healthy child gets the quality of sleep needed to perform well in school.*� Despite the fact that teenagers will often spend a great deal of time in their bedroom and turn it into much more of a 'living' than a 'sleeping' room, avoid using the bed for anything other than sleeping. Do not sit in bed, watching TV, reading, writing, playing games or anything else but keep it solely for sleeping so that your body learns to associate climbing into bed with going to sleep.*� Avoid the temptation to take a nap after school. Should you find that you are so tired you cannot keep your eyes open then go ahead and take a nap but limit it to no more than 45 minutes or an hour.*� Do not consume any type of drink containing caffeine after 3 o�clock in the afternoon. This naturally applies to coffee and tea, but also includes chocolate drinks and colas.*� Do not be tempted to stay up late doing your homework or studying for a test. Despite the fact that this may appear to be the solution to a specific problem in the short term, and may well keep you out of trouble for turning in your homework late or get you through a test, in the long term your overall performance will drop and any shorter term gain will soon disappear.*� At bedtime ensure that the bedroom is quiet, dark and cool. Do not shut your bedroom up, turn up the heat and climb into bed to watch TV. Instead, lower the heat, open the window a little if you can to let in some fresh air and make the room as dark as you can get it.*� Should you find that you cannot fall asleep within approximately 15 minutes of climbing into bed then do not just lie in bed trying to sleep, as the more you try the more difficult it will become. As an alternative, get up and do something such as listening to some relaxing music or reading a book. As soon as you start to feel tired, climb back into bed and you should fall asleep in no time at all.*� Make sure that you get up at the same time every morning, regardless of whether or not it is a school day. Teenagers generally get up late on weekends and throughout school holidays and, instead of helping to make you feel better, this simply disrupts your pattern of sleep.*� Set a regular time for going to bed and do not vary this by more than a matter of a few minutes from one day to the next.*� Do not take any strenuous exercise within several hours of going to bed. If you wish to play football or engage in other sporting or strenuous activities then make sure that you do these shortly after school and not an two or three hours before you go to bed.*� Avoid eating a heavy meal close to bedtime. You clearly should not go to bed hungry and having a light snack before bedtime is fine, but climbing into bed on a full stomach will make it difficult for you to fall asleep and affect your quality of sleep. If you follow these 10 tips you will find that within no time at all your quality of sleep will improve, you will feel much more awake and active throughout the day and your grades will improve.
Article Source: http://www.articlegush.com
Help-Me-To-Sleep.com looks at various sleep disorders and covers everything from finding a natural cure for insomnia to the use of daily meditation
Please Rate this Article
5 out of 54 out of 53 out of 52 out of 51 out of 5
Not yet Rated
