10 Tips Which Will Prevent Sleep Problems From Causing A Fall In School Grades

It has been felt for some time now that too little or low quality sleep in teens leads to poor performance at school, however it was not until quite recently that a formal research study confirmed that teenagers with poor sleeping habits do indeed suffer from lower grades.

Here are 10 simple tips to make sure that a healthy child can get the quality of sleep necessary to perform well in school.*� If you find that you are unable to get to sleep within say 15 minutes of getting into bed then do not just lie in bed trying to get to sleep, because the more you try the harder it will become. Instead, climb back out of bed and do something such as reading a book or listening to some relaxing music. As soon as you begin to feel tired, get back into bed and you will be asleep in next to no time.*� Do not eat a heavy meal too close to going to bed. You certainly should not go to bed feeling hungry and eating a light snack prior to bedtime is fine, however going to bed on a full stomach can make it difficult for you to get to sleep and affect your quality of sleep.*� Avoid the temptation to take a nap in the afternoon after school. If you do find that you are so tired that you are unable to keep your eyes open then go ahead and take a nap but limit it to no more than 45 minutes or an hour.*� Make sure that you get up at the same time every morning, regardless of whether or not it is a school day. Teenagers normally get up late on weekends and during school holidays and, instead of making you feel better, this simply disrupts your pattern of sleep.*� Stay away from any type of drink that contains caffeine after about 3 o�clock in the afternoon. This naturally means coffee and tea, but also includes chocolate drinks and colas.*� Fix a regular time to go to bed and do not vary this by more than a few minutes from day to day.*� Do not take any strenuous exercise within several hours of bedtime. If you want to play soccer or engage in other sports or strenuous activities then make sure that you do these shortly after finishing school and not an hour or two before you go to bed.*� Do not be tempted to stay up late finishing homework or studying for a test. Despite the fact that this might seem like the answer to a specific problem in the short term, and may keep you out of trouble for turning your homework in late or get you through a test, in the long term your performance will fall and any short term gain will soon be lost.*� Despite the fact that teenagers will generally 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, watching TV, playing games, writing, reading or anything else but reserve it only for sleeping so that your body associates getting into bed with going to sleep.*� When it comes to bedtime see that the bedroom is dark, quiet and cool. Do not shut the room up, turn up the heat and get into bed to watch TV. Rather, turn the heating down, open the window a little if possible to let in some fresh air and make the room as dark as you can get it.

If you follow these 10 tips you will find that within next to no time your quality of sleep will improve, you will feel much more awake and active throughout the day and your school grades will improve.

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