How To Sleep Better
Believe it or not we teens need as much sleep as a baby needs which is 8-10 hours a night. If you have trouble sleeping dont worry you are not alone, 25% of teens have trouble sleeping. Lack of sleep is not a good thing, it can make you irritable, tired, less focused, sick, and can even cause weight gain, lack of sleep can also effect important things like your school work, driving, and sports.
Here are someways to get better sleep at night:
Be Active During The Day
Exercise 30-60 minutes a day. This can help you feel less stressed and just overall more relaxed. Just don't work out to hard right before you go to sleep because that can keep you up.
Don't Drink Alcohol And Don't Do Drugs
Not only is it illegal but alcohol and drugs can disrupt your sleep, they increase your chances of waking up in the middle of the night and not being able to go back to sleep.
Try Yoga
Doing simple yoga poses and stretches relax your brain and muscles try doing 15-20 minutes of yoga every night before you sleep.
Get Into A Rutine
Yes, just like little kids. It may seem silly but your boy knows, if you go the same thing everynight right before bed in the same order you will actually sleep better so try making a rutine for yourself
Turn Off Your Electronics
Shut everything down, your phone, laptop, and ipod. if your phone was your alarm clock in the morning, get a digital clock to keep in your room and set an alarm.
Keep a diary!
Work this into your nightly rutine. Write down everything you feel, destress.
**For advice on diarys see my "Diarys" Tab (if the link doesnt work it is under "Other Helpful Advice")
Watch When You Are Eating
Try not to eat two to three hours before you plan on going to sleep, that way you aren't to full but you also aren't hungery.
Don't drink a lot of caffeine, it can stay in your system for up to 12 hours.
Keep The Room As Dark As Possible
Turn off the over head lights and lamps. if you have to much light it can interupt your bodys natural sleep cycle.
Maintain Your Matress
Flip your matress every few months and replace it every 5-7 years
Wear Appropriate Clothing
If you know your room is cold wear longer pj pants and a oversized T shirt (like one you would get from a race or concert)
If your room is hot wear pj shorts and a tanktop(one with out little jewles and decorations) Also Have an extra blanket near the side of your bed for incase you get to hot.
Tips and tricks!
~Avoid leaving your TV or music on overnight. If you need it to fall asleep, use the timer feature to make sure that it turns off by the time you fall asleep.
~Try waiting until you get really tired before you go to sleep. You will sleep better and be well rested the next day.
~Don't sleep too long. Shoot for 8-10 hours of sleep, because if you get too much or too little, you will be grouchy and tired the next day
~Get off the computer. The stimulation of new information from the internet keeps your brain awake and buzzing. Being off the computer for an hour before going to sleep will reduce this effect
~ If you have an electronic alarm clock, turn it around, or, even better, cover it over with a blanket or a book. This will stop the light from the clock from keeping you awake, or from wanting to check the time.
~
Here are someways to get better sleep at night:
Be Active During The Day
Exercise 30-60 minutes a day. This can help you feel less stressed and just overall more relaxed. Just don't work out to hard right before you go to sleep because that can keep you up.
Don't Drink Alcohol And Don't Do Drugs
Not only is it illegal but alcohol and drugs can disrupt your sleep, they increase your chances of waking up in the middle of the night and not being able to go back to sleep.
Try Yoga
Doing simple yoga poses and stretches relax your brain and muscles try doing 15-20 minutes of yoga every night before you sleep.
Get Into A Rutine
Yes, just like little kids. It may seem silly but your boy knows, if you go the same thing everynight right before bed in the same order you will actually sleep better so try making a rutine for yourself
Turn Off Your Electronics
Shut everything down, your phone, laptop, and ipod. if your phone was your alarm clock in the morning, get a digital clock to keep in your room and set an alarm.
Keep a diary!
Work this into your nightly rutine. Write down everything you feel, destress.
**For advice on diarys see my "Diarys" Tab (if the link doesnt work it is under "Other Helpful Advice")
Watch When You Are Eating
Try not to eat two to three hours before you plan on going to sleep, that way you aren't to full but you also aren't hungery.
Don't drink a lot of caffeine, it can stay in your system for up to 12 hours.
Keep The Room As Dark As Possible
Turn off the over head lights and lamps. if you have to much light it can interupt your bodys natural sleep cycle.
Maintain Your Matress
Flip your matress every few months and replace it every 5-7 years
Wear Appropriate Clothing
If you know your room is cold wear longer pj pants and a oversized T shirt (like one you would get from a race or concert)
If your room is hot wear pj shorts and a tanktop(one with out little jewles and decorations) Also Have an extra blanket near the side of your bed for incase you get to hot.
Tips and tricks!
~Avoid leaving your TV or music on overnight. If you need it to fall asleep, use the timer feature to make sure that it turns off by the time you fall asleep.
~Try waiting until you get really tired before you go to sleep. You will sleep better and be well rested the next day.
~Don't sleep too long. Shoot for 8-10 hours of sleep, because if you get too much or too little, you will be grouchy and tired the next day
~Get off the computer. The stimulation of new information from the internet keeps your brain awake and buzzing. Being off the computer for an hour before going to sleep will reduce this effect
~ If you have an electronic alarm clock, turn it around, or, even better, cover it over with a blanket or a book. This will stop the light from the clock from keeping you awake, or from wanting to check the time.
~