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10 Tips To Stop Sleeping Problems From Causing Low School Grades

Aug 26, 2008
It has been believed for a time now that too little or low quality sleep in teens results in a drop in grades in school, however it was not until recently that a study confirmed that teenage children with bad sleeping habits do indeed have lower grade point averages.

Below are 10 tips to ensure that a healthy child enjoys the level of sleep needed to do well in school.

Tip 1. Do not take any strenuous exercise within several hours of going to bed. If you want to play baseball or engage in other sports or strenuous activities then do these shortly after finishing school and not an two or three hours before bedtime.

Tip 2. Avoid eating a heavy meal close to going to bed. You clearly should not go to bed hungry and eating a light snack prior to bedtime is fine, but climbing into bed on a full stomach can make it difficult for you to fall asleep and affect the quality of your sleep.

Tip 3. Although teenagers will sometimes 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, writing, watching TV, reading, playing games or anything else but reserve it solely for sleeping so that your body associates getting into bed with going to sleep.

Tip 4. Do not have a heavy meal close to bedtime. You obviously should not go to bed feeling hungry and eating a light snack prior to bedtime is okay, however climbing into bed on a full stomach will make it difficult to get to sleep and affect the quality of your sleep.

Tip 5. Do not be tempted to take a nap in the afternoon after school. If you do find that you are so tired that you are unable to keep your eyes open then take a nap but limit it to no more than 45 minutes or an hour.

Tip 6. Avoid the temptation to stay up late finishing your homework or getting ready for a test. Although this could seem like the answer to a particular problem in the short term, and could well keep you out of trouble for turning in your homework late or see you through a test, in the long run your performance will fall and any short term gain will quickly be lost.

Tip 7. If you find that you are unable to fall asleep within say 15 or 20 minutes of getting into bed then do not just lie in bed trying to get to sleep, because the more you try the harder it will become. As an alternative, climb back out of bed and do something such as reading a book or listening to some relaxing music. As soon as you start to feel tired, climb back into bed and you should fall asleep in no time at all.

Tip 8. Although teenagers will generally spend a lot of time in their bedroom turning it into much 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, writing, reading, watching TV, playing games or anything else but reserve it only for sleeping so that your body learns to associate getting into bed with going to sleep.

Tip 9. Avoid the temptation to take a nap after school. If you do find that you are so tired you cannot keep your eyes open then go ahead and take a nap but for no more than 45 minutes or an hour.

Tip 10. At bedtime make sure that your bedroom is quiet, dark and cool. Do not shut the room up, turn up the heat and climb into bed to watch TV. Instead, turn the heating down, open the window a bit if possible to let in some fresh air and make the room as dark as you can get it.

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 during the day and your school grades will improve.
About the Author
Help-Me-To-Sleep.com provides information on a range of different sleeping problems and looks in detail at a number of cures for insomnia
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