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| 10 Tips To Stop Sleep Problems From Resulting In A Drop In School Grades |
By:
Donald Saunders |
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It has been believed for some time now that inadequate or low quality sleep in teens leads to poor performance at school, but it was not until quite recently that a research study confirmed that teenage children with bad sleeping habits do in fact have lower grades.
Below are 10 tips to ensure that an otherwise healthy child can enjoy the quality of sleep needed to do well in school.*� Do not be tempted to take a nap in the afternoon after school. Should you find that you are so tired you are unable to keep your eyes open then go ahead and take a nap but limit it to no more than an hour.*� At bedtime ensure that the bedroom is quiet, dark and cool. Do not close the room up, turn up the heat and get into bed to watch TV. Instead, lower the heat, open the window a little if possible to let in some fresh air and have the room as dark as possible.*� Avoid vigorous exercise within several hours of bedtime. If you wish to play soccer or engage in other sports or vigorous activities then make sure that you do these shortly after finishing school and not an two or three hours before bedtime.*� Decide upon a regular time for going to bed and try not to vary this time by more than a matter of a few minutes from day to day.*� Do not be tempted to stay up late finishing homework or getting ready for a test. Although this might appear to be the solution to a particular problem in the short term, and may keep you out of trouble for turning in your homework late or get you through a test, in the longer run your performance will suffer and any shorter term benefits will quickly be lost.*� Make sure that you get up at the same time each morning, whether or not it is a school day. Teenagers generally have a lie-in at the weekends and during school holidays and, instead of making you feel better, this simply disrupts your sleep pattern.*� Do not eat a heavy meal just before bedtime. You obviously do not want to go to bed hungry and eating a light snack prior to 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.*� Although teenagers will sometimes spend a great deal of time in their bedroom turning it into more of a 'living' than a 'sleeping' room, avoid using the bed for anything other than sleeping. Do not sit in bed, writing, reading, watching TV, playing games or anything else but keep it only for sleeping so that your body associates climbing into bed with going to sleep.*� Avoid any type of drink containing caffeine after 3 o�clock in the afternoon. This naturally means coffee and tea, but also extends to chocolate drinks and colas.*� When you find that you are unable to fall asleep within say 20 minutes of climbing into bed then do not simply lie in bed trying to get to sleep, as the more you try the harder it will become. Instead, get up and do something like listening to some relaxing music or reading a book. As soon as you begin to feel tired, get back into bed and you will be asleep in no time at all.
If you follow these 10 tips you will find that within no time at all your quality of sleep will improve, you will feel more awake and active throughout the day and your school grades will be on the up.
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 |
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