Sleep Better: Smart Tips for Teens
In our previous post on How to Ace Your Second Semester, we presented helpful ways to be successful in the second half of your academic year. Moreover, we would also like to emphasize another important point: the vital role of sleep in a student’s well-being. Read on to discover our smart tips for kids to sleep better.
Follow a sleep routine
Most teens don’t get enough sleep due to irregular sleeping habits. Inconsistent sleeping routines can alter the biological clock and can affect the quality of sleep throughout the week. Try to stick to the same time for waking up and sleeping every night, even on weekends or on school holidays. Your internal clock will remember this habit and eventually work on its own without the aid of alarm clocks.
Disconnect online
Sleep experts suggest that the use of technology in the bedroom causes disruption of sleep. And so, it is advised to rid your sleeping area of all gadgets or at least set a shutdown time of at least an hour before sleep. This could be one of the best tips to sleep better, but it could also be the most challenging. Even your beloved gadgets need to re-charge. Don’t you deserve to have some downtime to relax and reboot for the next day? Avoid being tethered to the net 24/7. Unplug yourself by logging out, and powering down your computers, tablets, and phones. It’s a smart move!
Avoid caffeine before bedtime
There is a reason why coffee is usually consumed in the morning. It helps to awaken your senses and enables you to start your day off right. This is not the desired result when you’re just about to end your day. Drink a glass of lukewarm water with a slice of lemon or cucumber to help aid your digestion overnight and calm your system down. However, beware of the number of liquids you drink before you sleep to save you from waking up in the middle of the night for bathroom breaks. This disruption can easily cause disruptions in your sleeping rhythm.
Cooldown and de-stress
After an active, busy day at school, make sure you take time to cleanse yourself of stress and negativity. Take a soothing bath and make your room slightly cool. The drop in temperature will naturally make you feel drowsy. Avoid stimulating activities like exercise or reading news articles that could trigger emotional distress. It is easiest to wind down when you cast away your anxiety and put all your worries to rest.
Create a sleep sanctuary
Sleeping soundly, like a baby is not too difficult to achieve. Choose a good set of linens, fluffy pillows, and mood lighting to create that perfect sleep-inducing environment. You could even add some soft, mellow music and a dash of aromatherapy for a relaxing feel. Chamomile and lavender oils are a couple of the most popular scents used by many to relax.
Consult a sleep doctor
When you’ve tried all the above tips with no noticeable improvement, go see a sleep doctor. Many struggles to get a good night’s sleep. Do not be afraid to seek professional medical help. There may be underlying causes as to why you have difficulties with sleeping. The earlier you detect the symptoms, the sooner you can find a solution to your dilemma.
Getting a quality night’s sleep is easier said than done. After all, not everyone has the same sleeping patterns. Try these smart tips to improve productivity and efficiency at school. Sleep, they say, is like food for the brain. Consider all the factors that affect your sleep, and work on the best strategy to improve it. Now, good luck, and sleep tight!