10 Tips Which Can Prevent Sleep Problems From Resulting In A Fall In School Grades

By: Donald Saunders

It has been believed for some time now that too little or poor quality sleep in teenagers leads to a drop in performance at school, but it was not until quite recently that a research study confirmed that teens with bad sleeping habits do in fact suffer from lower grade point averages.

Below are 10 simple tips to make sure that an otherwise healthy child can enjoy the level of sleep needed to do well in school.*� Although teenagers will often spend a lot 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, playing games, reading, watching TV, writing or anything else but reserve it only for sleeping so that your body associates getting into bed with going to sleep.*� Fix 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.*� When it comes to bedtime see that the bedroom is quiet, dark and cool. Do not close your bedroom up, turn up the heat and climb into bed to watch TV. Instead, lower the heat, open the window a little if you can to allow in some fresh air and have the room as dark as possible.*� Do not have a heavy meal just before going to bed. You clearly do not want to go to bed feeling hungry and taking a light snack before bedtime is okay, but climbing into bed on a full stomach can make it difficult for you to fall asleep and affect the quality of your sleep.*� Ensure that you get up at the same time in the morning, whether or not it is a school day. Teenagers commonly have a lie-in on weekends and throughout school holidays and, rather than helping to make you feel better, this merely disrupts your pattern of sleep.*� If you find that you cannot fall asleep within say 20 minutes of climbing into bed then do not just lie in bed trying to sleep, as the harder you try the more difficult it will get. As an alternative, get up and do something such as listening to some relaxing music or reading a book. Once you start to feel tired, climb back into bed and you should fall asleep in no time at all.*� Avoid the temptation to take a nap in the afternoon 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 limit it to no more than 45 minutes or an hour.*� Avoid 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 school and not an hour or two before going to bed.*� Avoid any form of drink that contains caffeine after 3 o�clock in the afternoon. This naturally applies to coffee and tea, but also extends to chocolate drinks and colas.*� Do not be tempted to stay up late finishing your homework or studying for a test. Although this could seem like the solution to a particular problem in the short term, and may well keep you out of trouble for turning in your homework late or see you through a test, in the longer run your performance will drop and any shorter term gain will soon disappear.

Follow these 10 tips and within no time at all your quality of sleep will improve, you will feel much more awake and active throughout the day and your school grades will be on the up.

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