Not getting enough sleep and sleeping in class is a common problem for teenagers. Whatever the reason for that might be, whether it is staying up at night to complete a school assignment or browsing Facebook, it is likely that you not able to go to sleep on time.
It is important for teenagers to sleep regularly for 8-9 hours. Here is some advice about how to sleep comfortably at night:
- You always have to remember that sleep is very important. Its usefulness in memory retention (ability to remember things) and performance is proven. At least on school days you have to sleep for 8-9 hours.
- If you are worried about something; then speak to your parents, friends or teachers about it. In this way you will be able to look at those problems from different points of view. In fact you may also speak about it at Maya Voices without disclosing your name, or you could ask Maya Apa.
- Try to exercise for at least 60 minutes (1 hour) a day, and it should consist of several different kinds of physical exercise.
- Drink less caffeinated drinks (such as colas, tea, coffee). They hamper the process of going to sleep and are a problem in the case of deep sleep.
- Eating too less or eating too much before going to sleep can also be a problem in falling asleep. The reason is that if your stomach is empty or if it is too full, then the discomfort will stop you from sleeping properly.
- There should be a specific routine for going to bed. It helps in going to sleep if you make a habit of doing the same things at the same time every day before going to bed.
- A comfortable environment is needed for sleeping. For sleeping an ideal place should be dark, cool, noiseless and comfortable.
- There should not be any TV (television set) in the bedroom. There could be a music system, but in most cases light from a TV or computer screen creates a problem for sleeping.
- The mattress or bed that you sleep on should be comfortable. If you have to change it and buy a new one, then you should do so.
- You have to keep in mind that a habit made during teenage years could become a habit for your entire life. So now is the time to develop good habits for proper sleep.
Why is sufficient sleep important?
Sleep has a profound impact on physical and mental health, and it helpful for vigour (or strength) of the body and mind. It helps to improve your immunity system, reduces the chances of depression, reduces body pains, and it allows the toxins (harmful substances) to leave your body. Your ability to concentrate increases due to sleep, and at the same time your memory retention (ability to remember things) increases. This is why enough sleep is very important the night before an exam.
There is another important benefit to sleeping, and teenagers such as yourselves might be enthusiastic about it. Sleep also has an effect on the health of the skin. When you are sleeping your body and mind are in ‘repair mode’. But that does not mean that you can sleep for 8-9 hours at any time during the day. Just like your alarm clock, your ‘body clock’ also has a specific time. A research has shown that the time from 8:00 PM to 11:00 PM is the time when the hydration and stimulation of the skin starts. And from 11:00 PM to 3:00 AM nutrition and regeneration start to take place. It is time for the body to rest from 3:00 AM to 5:00 AM. It is not possible for you to go to sleep at 8: 00 PM. However, the sleep hormone melatonin is most effective at 11:00 PM. So your body will be the most tired at this time and it is the right time for going to sleep. There really is something called beauty sleep, and it is available free of cost! If you follow the above suggestions then you will have a strong body and a clear mind.
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