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| Start the school year off right by catching some Zzzz’s |
Do you often feel sleep deprived? Well, chances are, you aren’t getting near the appropriate amount of sleep your body requires to function properly. This also has a direct correlation to your performance in school and work. With the commencement of a new and promising school year, you are probably becoming increasingly overwhelmed with homework, extra curricular activities, college applications, after school jobs, etc. Help combat the pressures and responsibilities of your busy teenage life by starting with bedtime. You’d be surprised how a good nights rest can improve your overall well being.
While most people will confirm that one needs eight hours of sleep per night to function at their best, this is not true of teenagers. Sleep expert, Mary Carskadon PhD, suggests teens should receive more than nine hours of sleep per night. Very few teens receive sufficient sleep on school nights which affects their overall performance. Lack of sleep makes it more difficult for students to concentrate in school, especially during those early-morning classes. Our ability to remember is related to our ability to learn, and there have been many studies about sleep and its effects on memory, learning, and retention.
So what can you do if you know you aren't getting enough sleep? Make sure you eliminate all distractions and create a silent and comfortable sleeping environment. For those of you, who usually drift off to sleep while watching your favorite late night television program, try turning off the small screen for an uninterrupted night of sleep. The TV noises and flashing lights will only keep you from getting a sound sleep. If you can remember things you heard during your sleep, you're not sleeping well.
Now that you have decided to nix television while you catch some zzz’s, consider listening to music instead. Researchers have shown just 45 minutes of relaxing music before bedtime can make for a restful night. People who listened to about 45 minutes of relaxing music before going to bed reported a 35% percent improvement including a better and longer night-time sleep and less dysfunction during the day over those who did not. Just don’t play it too loud, though, or it will disrupt your sleep.
Another way to guarantee sufficient sleep during the week is to reduce your consumption of caffeinated beverages. Caffeine has an almost instant effect on your mind and body which will continue to influence your state for 6-8 hours after it is consumed.
If you prefer to do your homework late at night, you may want to consider an alternative strategy. If you have calculus homework, don’t put it off until nighttime. It's harder to relax and get to sleep when your mind is stuck in the deep-thinking mode. It takes awhile to unwind, so you should tackle the hardest subject earlier in the evening.
Another way to get a good nights rest is to turn off your cell phone. I know, separating yourself from your cell phone feels like you're missing a limb, however, it will help you sleep without distraction. What's so important it can’t wait until morning? Unless you have a really good reason to leave it on, turn it off and get some rest.
Having good time management skills will also get you in a routine that will allow you to get a full night of sleep without worrying about tasks that you have not yet fulfilled. You have to develop an understanding of time management and task completion. It's hard to put a timetable on things like running an errand or completing a science experiment. Start keeping track of things you do routinely and the amount of time needed to do certain tasks. Then plan ahead so you can get to bed on time.
The consequences of insufficient sleep will limit your ability to learn, listen, concentrate and solve problems. You may even forget important information like names, numbers, or your homework. It may also cause you to eat too much or eat unhealthy foods like sweets and fried foods that lead to weight gain. Remember that sleep is like food for the brain and is just as important as the air you breathe.
Don’t let another school year go by without making the necessary changes to your sleep pattern that will guarantee improvement in your everyday life. So, sleep tight and don’t let the bed bugs bite.
CU Succeed®
©2009 All Rights Reserved. |
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Comments: |
On Thursday, 11 Feb 2010, Brittnee said:
This is Great advice!! I need to start thinking about my sleeping habits =) |
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