It has been believed for a time now that too little or poor quality sleep in teens results in poor performance at school, however it was not until recently that a formal research study confirmed that teenage children with bad sleeping habits do indeed have lower grade point averages.
Below are 10 simple tips to ensure that a healthy child can get the level of sleep necessary to perform well in school.*� Avoid the temptation to stay up late finishing homework or studying for a test. Although this may appear to be the answer to a specific problem in the short term, and might well keep you out of trouble for handing your homework in late or see you through a test, in the long term your overall performance will suffer and any short term benefits will quickly disappear.*� Avoid strenuous exercise within several hours of bedtime. If you wish to play baseball or engage in other sporting or strenuous activities then do these shortly after school and not an two or three hours before going to bed.*� At bedtime ensure that your bedroom is quiet, dark and cool. Do not shut your bedroom up, turn up the heat and climb into bed to watch TV. Rather, lower the heat, open the window a little if you can to let in some fresh air and have the room as dark as you can get it.*� Do not eat a heavy meal too close to bedtime. You certainly should not go to bed hungry and eating a light snack prior to bedtime is okay, however climbing into bed on a full stomach will make it difficult for you to fall asleep and affect the quality of your sleep.*� Although teenagers will sometimes spend a great deal of time in their bedroom and turn it into more of a 'living' than a 'sleeping' room, avoid the temptation to use the bed for anything other than sleeping. Do not sit in bed, watching TV, reading, playing games, writing or anything else but reserve it only for sleeping so that your body associates climbing into bed with going to sleep.*� Ensure that you get up at the same time every morning, regardless of whether or not it is a school day. Teenagers normally have a lie-in at the weekends and in the school holidays and, rather than helping to make you feel better, this just disrupts your pattern of sleep.*� Avoid any type of drink containing caffeine after about 3 o�clock in the afternoon. This naturally applies to coffee and tea, but also extends to chocolate drinks and colas.*� Avoid the temptation to take a nap after school. Should you find that you are so tired that you cannot keep your eyes open then go ahead and take a nap but for no more than 45 minutes or an hour.*� Should you find that you cannot fall asleep within about 15 or 20 minutes of getting into bed then do not simply lie in bed trying to sleep, because the harder you try the more difficult it will get. Instead, climb back out of bed and do something like reading a book or listening to some relaxing music. Once you begin to feel tired, climb back into bed and you will be asleep in no time at all.*� Set a regular time for going to bed and do not vary this time by more than a few minutes from one day to the next.
If you follow these 10 tips you will find that within no time at all the quality of your sleep will improve, you will feel more awake and active during the day and your school grades will be on the up.
Author Resource:-
Help-Me-To-Sleep.com looks at various sleep disorders and covers everything from finding a natural cure for insomnia to understanding the cause of insomnia
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