Teenage sleeping issues can be solved

Most teenagers tend to lack the amount of sleep they really need.

Wake up in the morning:

This is the best time to get things going for one’s day according to fitnessmagizine.com. The body is just waking up and is full of energy. Instead of trying to go back to sleep, one should make breakfast, do some chores or maybe even a light exercise, such as yoga. This will also give energy for the next day, according to dailymind.com. Also, drinking water helps when waking up and one shouldn’t drink coffee every day. A better idea is to save the morning coffee for when one is really tired and needs a little bit of help. Perhaps if the person had to stay out late or get up extra early therefore having disturbed their regular sleeping habit, this is the time to have a cup of coffee.

At Night:

Adults and teenagers should avoid reading before bed. Even though a book may put them to sleep, reading will only delay rest. Turning and keeping the lights off and positioning into a comfortable position may help to fall asleep. Many insomnia cases are a result of a person getting impatient when trying to fall asleep, according to lifehack.org. Another way to fall asleep is to focus on breathing. Not only does it calm the body and mind, but it also can create a distraction of any stresses. Breathing in through the nose and out through the mouth in a calm manner can put a person to sleep.

Sleep Facts:

A way to help with sleeping disorders, such as insomnia, is to keep consistent sleeping habits. Have time set aside for sleeping and have a quiet, dark room to sleep in. Electronics are recommended to be turned off as well. These tips will also help to reduce fatigue and daytime sleepiness. Most teenagers must have at least eight and a half hours of sleep. However, according to kidshealth.org, during adolescence the body’s circadian rhythm, which is when the internal clock of a teen is being reset, tells the teenager to go to sleep later in the night and wake up later in the morning.

Lack of Sleep:

When a person does not get the right amount of sleep his or her work ethic and ability to study start to dwindle (kidshealth.org). This may cause depression or an inability to control one’s emotions. This may also cause a lack of focus. Stress levels tend to also be higher when someone doesn’t get enough sleep at night. Sleep deprivation tends to leave a person hungry and wanting snacks. According to medscape.org, the amount of leptin, a hormone released by the fat cells that signals filling to the brain, create a larger appetite, is markedly dependent on sleep duration.

To Get a Better Sleep:

Eliminate caffeine from diet or foods that have caffeine, such as chocolate. Set a regular sleep schedule and stick with it, even on weekends. Avoid exercise after dinner, wear comfortable clothes or pajamas to bed. Make sure one’s room is not too hot or too cold. Avoid stimulating TV, music or computer time before bed. Use meditation or relaxation techniques. One could even do activities that are repetitive and lack stimulation. This makes the brain bored and uninterested in staying up according to fitnessmagizine.com.

A good night’s rest is proven to help academic success and gives energy for the day ahead.