I know that a huge problem as a student is getting a healthy amount of sleep. Getting enough sleep is a huge necessity as a high schooler and it can impact your grades and behavior. Here are some tips from http://my.clevelandclinic.org/ about how to get enough sleep as a teen.
Get adequate sleep.
Research tells us that teenagers need about 9 hours of sleep on average each night to be fully alert during the day. This amount of sleep time is often difficult for teens to get due to their early school start time, after-school activities, homework demands, and possibly even work or social schedules for older teens. So it is not surprising that most teens are sleep deprived and often try to catch up on missed sleep on the weekend. A better option for teens is to keep a regular sleep-wake schedule on weekdays as well as on the weekends, not varying the schedule by more than 1 hour.
Rejuvenate with a midday snooze.
Naps are okay if your teen wants or likes to take them. However, naps should be limited to no more than 20-30 minutes and should be taken in the early afternoon only. Napping too long or too late in the afternoon makes it difficult to fall asleep at bedtime.
Get regular exercise.
Exercise, 30 to 60 minutes, at least four times a week, will lead to better fitness and better sleep. The only caution about exercise is to not do it within 2-3 hours of bedtime as this is a time when the body needs to be winding down for sleep.
Limit caffeine intake.
Caffeine can disrupt sleep, so consumption of caffeine-containing products should be avoided in the evening. Be aware, aside from the more obvious colas and coffee, caffeine-containing products include iced tea, some clear non-cola pops, energy drinks and chocolates.
Don't go to bed hungry.
Make sure your teen doesn't go to bed hungry. Provide a light snack such as a glass of milk, a piece of fruit, cereal and milk or crackers. Avoid feeding a heavy meal within 1 to 2 hours of bedtime, as this can interfere with sleep. Helping your teen maintain a proper diet will aid in his or her overall health. Have your teen eat plenty of fruits and vegetables, whole grain cereals and breads, rice, pasta, fish and poultry. Breakfast should not be skipped. Avoid fried foods and limit the intake of fats.
Don't smoke and avoid alcohol.
Nicotine is also a stimulant and can disturb sleep. Every effort should be made not to smoke at all – for overall health reasons – but if your teen does smoke, he or she should not smoke within an hour or so of bedtime. Use of alcohol, sleeping pills, or other over-the-counter sleep aids all may disrupt sleep. See your doctor if your teen is using these products to help with sleep.
Include daily "winding-down" time.
Have your teen set aside up to 1 hour of quiet time before bedtime every night. He or she should use this time for calm and enjoyable activities, such as listening to quiet music, reading a book, or functions that let the mind and body relax. TV watching, computer gaming, any screen time (mobile devices), exercising, or heavy studying should not be part of quiet time. The last several minutes of quiet time activity may take place in the room where your teen sleeps. The bed however, should be used only for sleeping so that firm associations of bed and sleep can be built up in the mind.
Make the bedroom an inviting, relaxing environment.
Your teen's bedroom should be quiet, comfortable (< 75° F), and dark. A teen's bedroom should be clean, uncluttered and relaxing. This will ensure your teen a better night's sleep and improved daytime performance. Again, the bed itself should only be used for sleep– not as a place to read, study or play.
Maintain a regular wake up time.
Your teen's bedtime and wake up time should be about the same every day of the week, regardless if it is a school day or not. A consistent wake up time sets the stage for the rest of the day and allows adequate sleep pressure to build up by late evening to allow for quicker sleep onset. It keeps your teen's biological clock organized and ensures he or she does not live as if "jet-lagged" all week long.
Great article and really useful tips! I was enjoyed reading it while doing my custom essay writings. Thanks for sharing, I think I will use some of them.
I wanted to leave a little comment to support you and wish you a good continuation. Wishing you the best of luck for all your blogging efforts. KBB 2.0
I must admit that your post is really interesting. I have spent a lot of my spare time reading your content. Thank you a lot! Flat Belly Fix Review
Thanks for sharing this information. I really like your blog post very much. You have really shared a informative and interesting blog post . Numerologist Review
Awesome blog. I enjoyed reading your articles. This is truly a great read for me. I have bookmarked it and I am looking forward to reading new articles. Keep up the good work! How To Manifest Anything
This is an awesome motivating article.I am practically satisfied with your great work.You put truly extremely supportive data. Keep it up. Continue blogging. Hoping to perusing your next post Leptitox Review
I’m excited to uncover this page. I need to to thank you for ones time for this particularly fantastic read !! I definitely really liked every part of it and i also have you saved to fav to look at new information in your site. How To Meditate
I wanted to leave a little comment to support you and wish you a good continuation. Wishing you the best of luck for all your blogging efforts. Numerology
I must admit that your post is really interesting. I have spent a lot of my spare time reading your content. Thank you a lot! Chakras
This is truly an practical and pleasant information for all. Thanks for sharing this to us and more power The Underdog Advantage Dean Graziosi
You have done a amazing job with you website The Knowledge Broker Blueprint
This is truly an practical and pleasant information for all. Thanks for sharing this to us and more power Knowledge Broker
You have done a amazing job with you website Knowledge Broker Blueprint
Good post. Thanks for sharing with us. I just loved your way of presentation. I enjoyed reading this .Thanks for sharing and keep writing. It is good to read blogs like this. As constantly, do my assignment we appreciate yourself assurance and accept as true within us.
Thankful such an awesome sum for sharing this glorious information! I am envisioning see more posts by you. I like visiting you site since I always come across interesting Joker Purple Coat articles like this one. Great Job, I greatly appreciate that. Do keep sharing!
The post is really superb. It’s varied accessory information that consists during a basic and necessary method. Thanks for sharing this text. The substance is genuinely composed. Rocky Balboa Jacket This web log is frequently sharing useful actualities. Keep sharing a lot of posts.
Pretty element of content. I just stumbled upon your website and in accession capital to assert that I get actually enjoyed account your blog posts. Any way I will be subscribing in your Rocky Balboa Jacket or even I success you get admission to consistently fast.
I just pray that one-day heartbreaking events like this will pass and will end. septic tank pumping jacksonville fl
http://thesupplementpolice.com/barbarian-xl-review
Thumbs up guys your doing a really good job. Ross Levinsohn CEO
Very informative post ! There is a lot of information here that can help any business get started with a successful social networking campaign ! Maven