You have been in school for about month and feeling very tired. Not getting enough sleep? Read some simple tips to help you get enough sleep, stay healthy and do well at school.
*A minimum of 8 to 9 hours’ good sleep on school nights is recommended for teens.
Limit screens in the bedroom
If possible, don’t have a mobile, tablet, TV or computer in the bedroom at night, as the light from the screen interferes with sleep.
Having screens in the bedroom also means your teen is more likely to stay up late interacting with friends on social media.
Have at least 30 minutes of screen-free time before going to sleep.
Exercise for better sleep
It’s official: regular exercise helps you sleep more soundly, as well as improving your general health.
Teenagers should be aiming for at least 60 minutes’ exercise every day, including aerobic activities such as fast walking and running.
Exercising out in daylight will help to encourage healthy sleep patterns, too.
Cut out the caffeine
Suggest that your teenager drinks less caffeine – found in drinks such as cola, tea and coffee – particularly in the 4 hours before bed.
Too much caffeine can stop them falling asleep and reduce the amount of deep sleep they have.
Don’t binge before bedtime
Have a good routine
Let teenagers know that eating too much, or too little, close to bedtime can lead to an overfull or empty stomach. This can be a cause of discomfort during the night and may prevent sleep.
Get into a regular bedtime routine. Doing the same things in the same order an hour or so before bed can help them drift off to sleep.
Create a sleep-friendly bedroom
You need a good sleeping environment – ideally a room that is dark, cool, quiet and comfortable.
Ask your parents to get thicker curtains or a blackout blind to help block out early summer mornings and light evenings.
Your bedroom should be a peaceful place for rest and sleep. Temperature, lighting and noise should be controlled so that your bedroom environment helps you to fall (and stay) asleep.
If you have a pet that sleeps in the room with you, consider moving it somewhere else if it often disturbs you in the night.
Make sure your bed is comfortable: It’s difficult to get restful sleep on a mattress that’s too soft or too hard, or a bed that’s too small or old. Tell your parents if the mattress is not comfortable.
Talk through any problems
Talk to your parents about anything that you are worried about. This will help you put your problems into perspective and sleep better.
Jot down your worries or make a to-do list before they go to bed. This should mean you are less likely to lie awake worrying during the night.
Avoid long weekend lie-ins
Do not sleep in for hours on the weekends. Late nights and long lie-ins can disrupt your body clock and leave you with weekend “jet lag” on Monday morning.
Keep regular sleep hours
Going to bed and getting up at roughly the same time every day will program your body to sleep better. Choose a time when you’re likely to feel tired and sleepy.
Moderate exercise on a regular basis, such as swimming or walking, can help relieve some of the tension built up over the day. But make sure you do not do vigorous exercise, such as running or the gym, too close to bedtime, as it may keep you awake.
Try to relax before going to bed
Have a warm bath, listen to quiet music or do some gentle yoga to relax your mind and body. Listen to a relaxation CD or App.
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