10 Tips Which Will Stop Sleep Problems From Causing A Drop In School Grades

It has been believed for some time now that too little or low quality sleep in teenagers leads to poor performance at school, but it was not until recently that a formal research study confirmed that teenagers with poor sleeping habits do in fact have lower grades.

Here are 10 simple tips to ensure that a healthy child can get the quality of sleep necessary to perform well in school.*� Fix a regular time for going to bed and do not vary this time by more than a few minutes from day to day.*� Avoid any type of drink that contains caffeine after about 3 o�clock in the afternoon. This naturally applies to coffee and tea, but also extends to chocolate drinks and colas.*� Make sure that you get up at the same time in the morning, whether or not it is a school day. Teenagers normally have a lie-in at the weekends and throughout the school holidays and, instead of making you feel better, this just disrupts your sleep pattern.*� If you find that you cannot fall asleep within about 15 or 20 minutes of getting into bed then do not simply 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 like reading a book or listening to some relaxing music. Once you start to feel tired, get 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. If you do 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 an hour.*� Do not take any strenuous exercise within several hours of bedtime. If you wish to play soccer or engage in other sports or strenuous activities then do these shortly after finishing school and not an hour or two before you go to bed.*� Although teenagers will frequently spend a lot of time in their bedroom and turn it into 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, reading, watching TV or anything else but keep it solely for sleeping so that your body learns to associate climbing into bed with going to sleep.*� Do not be tempted to stay up late finishing your homework or getting ready for a test. Although this may appear to be the solution to a specific problem in the short term, and may keep you out of trouble for handing in your homework late or get you through a test, in the longer term your performance will drop and any short term benefits will soon disappear.*� At bedtime make sure that your bedroom is quiet, dark 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 bit if you can to allow in some fresh air and make the room as dark as you can get it.*� Do not eat a heavy meal too close to going to bed. You clearly do not want to go to bed hungry and taking a light snack prior to bedtime is okay, but climbing into bed on a full stomach can make it difficult for you to fall asleep and affect your quality of sleep.

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

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