Recently I have been having problems with sleep and the side effects of sleep deprivation. After some research I have found out that this is a major epidemic especially with our teenagers. technology is a problem. Instead of going to bed kids are texting, going on facebook and playiong games. Here are 12 tips to help get more sleep. In no certain order of importance.
1 Turn off all electronics 45 minutes to an hour before bedtime. Helps slow down the brain and helps prepare for sleep.
2 Calculate a bedtime that gives you 9 hours of needed sleep. Sleep is as important as a good nutritious meal. Figure a time and stick to it.
3 On weekends dont vary your sleep schedule by more then an hour either at night or sleeping in. Sets your body to a regular attainable schedule.
4 Don't drink anything with caffeine after 4 pm. Caffeine is a stimulate.
5 Same with smoking, a stimulant.
6 Don't nap too much. Any nap longer then 30 minutes might make it harder for you to fall asleep later.
7 Avoid all-nighters. Skipping sleep to study for a test will only make you perform worse. Plan your test studying so you can go to bed with confidence and sleep comfortably.
8 Do not watch scary or violent movies at night. Relax your mind.
9 Set the mood. You will sleep better in a cool slightly lit room.
10 Wake up with bright light. It will help your body adjust and get moving.
11 Get some exercise during the day. BUT, dont wait till right before bedtime. Give your body some time to revive and relax.
and finally,
12 ALWAYS unwind by keeping the lites low. Bright lights signal the brain to wake up.
For more help consult your family doctor. I dont recommend any drugs, but some people require help.
Tags: Sleep
