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It has been believed for a time now that too little or poor quality sleep in teenagers leads to a fall in performance at school, but it was not until recently that a formal research study confirmed that teenage children with bad sleeping habits do indeed suffer from lower grade point averages. Here are 10 simple tips to make sure that a healthy child gets the level of sleep needed to perform well in school.*� Ensure that you get up at the same time every morning, whether or not it is a school day. Teenagers generally have a lie-in at the weekends and in school holidays and, instead of making you feel better, this just disrupts your sleep pattern.*� Avoid the temptation to take a nap in the afternoon after school. If you do find that you are so tired you are unable to keep your eyes open then take a nap but for no more than an hour.*� When you find that you are unable to fall asleep within say 20 minutes of getting into bed then do not simply lie in bed trying to sleep, as the more you try the more difficult it will become. Instead, get up and do something like reading a book or listening to some relaxing music. Once you begin to feel tired, climb back into bed and you will be asleep in no time at all.*� Fix a regular time for going to bed and do not vary this by more than a matter of a few minutes from day to day.*� Do not have a heavy meal just before bedtime. You obviously should not go to bed hungry and having a light snack prior to bedtime is fine, but going to bed on a full stomach can make it difficult for you to fall asleep and affect the quality of your sleep.*� Avoid the temptation to stay up late finishing your homework or preparing for a test. Despite the fact that this may seem like the solution to a particular problem in the short term, and could keep you out of trouble for handing your homework in late or get you through a test, in the long run your overall performance will suffer and any shorter term benefits will quickly disappear.*� Steer clear of any form of drink that contains caffeine after about 3 o�clock in the afternoon. This of course means coffee and tea, but also includes colas and chocolate drinks.*� At bedtime see that the bedroom is dark, quiet and cool. Do not shut your bedroom 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 have the room as dark as possible.*� Despite the fact that teenagers will sometimes 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, playing games, watching TV, reading or anything else but keep it solely for sleeping so that your body associates climbing into bed with going to sleep.*� Avoid vigorous exercise within several hours of going to bed. If you wish to play football or engage in other sports or vigorous activities then make sure that you do these shortly after school and not an two or three hours before you go to bed. Follow these 10 tips and within no time at all the quality of your sleep will improve, you will feel much more awake and active during the day and your grades will be on the up.
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Help-Me-To-Sleep.com looks at various sleep disorders and covers everything from finding a natural cure for insomnia to recognizing insomnia symptoms
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