Teens should get eight to 10 hours of sleep a night, according to medical professionals.According to the National Sleep Foundation, only 15% of teenagers get eight-and-a-half hours of sleep on school nights.Increased feelings of depression, chronic headaches, and difficulty focusing in school are some of the negative side-effects of teen sleep deprivation.Teens need to develop and maintain healthy sleep habits that will help them fall asleep and get a good night's sleep during high school and college.
Step 1: You should clean your room.
It's better to sleep in attractive spaces.Studies show that decorating bedroom spaces with flowers has a positive effect on mood.Your room should be calm.
Step 2: Prepare a sleep ritual.
To ensure a good night's sleep, a sleep ritual is necessary.When designing a sleep ritual, turn down lighting.It helps you get sleepy by reminding you that it is night.Wear sunglasses in the afternoons and evenings.It's a good idea to dress seasonal.Wear warm sleep attire if it's winter and cotton shorts and a t-shirt in summer.Don't dress in layers, as this can bind movement and require you to wake up to remove clothing.Your room should be cool.It's better to have a cool room than a warm one, as this will help you sleep better.It's a good idea to avoid refined sugar before bed.A drop in blood sugar can wake you up in the middle of the night.Exercise should not be done within two hours of sleep.This increases heart rate and metabolism.
Step 3: Go to bed and wake up at the same time.
Depending on when you start your day.Aim for at least eight hours of sleep but no more than ten, as this can disrupt your sleep schedule and make you feel sleepy.It is easier to keep a sleep schedule on school days if you maintain your schedule.
Step 4: An alarm should be set.
It's good to make sure you wake up on time if you're in a sleep pattern.It's best to avoid cell phone alarm as it may distract you from sleeping, and a simple alarm clock is the best way to go.
Step 5: You should sleep on the right side.
Research shows that sleeping on the right side increases positive dreaming.Purchase a body pillow for the left side so you can sleep on the right.
Step 6: Wake up.
The first step towards a healthy sleep pattern is to know how to start the day.Don't press it.Sleep inertia occurs when your body wakes, returns to sleep, then wakes again a few minutes later.It lasts up to two hours after waking.If you want to avoid snoozing, put your alarm on the other side of the room and get out of bed.The curtains should be opened.Light in the morning causes melatonin to be released and has an anti-depressant effect.It contributes to wakefulness by triggering natural rhythms.Take a shower.Circulation increases when body temperature is raised.Are you still feeling sleepy?It's a good idea to end your shower with a cool rinse.Have something to eat.Your body has been without food for a long period of time.It is possible to have impaired sleep at night if you have breakfast.
Step 7: You can power down electronic devices.
Light from electronic devices increases wakefulness and prevents sleep.It's a good idea to power down electronics at least an hour before bed.All light-emitting devices should be kept out of your bedroom.
Step 8: Don't sleep with the lights on.
Light blocking curtains or a sleep mask are good for your eyes.We wake up feeling less rested and more depressed when we sleep or dream in mild to moderate light.
Step 9: Listen to silence.
Music should be turned off before bed.There are other noises that keep you awake.
Step 10: Beds are used for sleeping.
Don't read, study, or draw while in bed as this will make your bed association with other things.
Step 11: Don't nap long.
If you aren't getting enough sleep, take a power nap for 15 to 30 minutes.It's important not to nap longer as it makes you tired and prevents you from meeting your goals at night.
Step 12: Coffee should be avoided.
When taken after morning hours, it can prevent the body from sleeping.Cut it out of your diet or only drink drinks that are "caffeine-free" if you notice that it has a negative impact on your sleep.A small portion of coffee is included in a decaffeinated cup.To be sure that tea has no trace of caffeine, look for tea that is naturally decaffeinated.Unless you add ingredients such as sugar, this shouldn't apply to drinks like chamomile.
Step 13: Think of a relaxing place.
It could be a park, a museum, or a hiking trail.Paying attention to the color, light, shade, and tiny features of your surroundings is how to begin your walk.When taking this walk, remember what you feel.The activity distracts you from the present and allows you to sleep.
Step 14: Try progressive muscle relaxation.
This process calms you down.Starting with your toes and moving through your calves, thighs, glutes, abdomen, shoulders, neck, and face, squeeze the muscle groups of your body one at a time for a count of 30For another count of 30, relax after each set.
Step 15: It's a good idea to do respiratory biofeedback.
Insomniacs can learn how to overcome anxiety in the body with the help of biofeedback.Close your eyes and lie on your back.Touch your index fingers and thumbs to create an inverted triangle.Take a deep breath and place your stomach below your rib cage.Take the breath and count to 10.For a count of 10, hold the breath.Take a count of 10.Take it one step at a time.Focus on your breathing during each breath.Slow down and make it even.It is easier to fall asleep when your body relaxes as you do this activity.
Step 16: Teens are affected by sleep disorders.
Teens and adolescents are more susceptible to sleep disorders due to changes in their biology.There is a disease called gastroesophageal reflux disease.A movement disorder that prevents REM sleep is called restless leg syndrome.Insomnia, somnambulism, and night terrors are the most common parasomnias.Symptomatic of other delays, bedwetting causes anxiety and prevents a child from sleeping.Delayed Sleep Phase Syndrome means that even if a teen or adolescent goes to bed, it may not be possible to sleep.The body's internal clock is reset during adolescence.Teens are told to fall asleep later at night and wake up later in the morning.melatonin is a brain hormone that is produced later in the night in teens than in adults.There's nothing teenagers can do to make falling asleep easier.
Step 17: Know the signs of sleep deprivation.
There are physical and mental effects of sleep deprivations, such as impaired memory and learning.Mental health has been reduced.The academic outcomes were reduced.Decreased attention span.Motor skills are impaired.There have been more instances of skin problems.Decreased metabolism and weight gain.
Step 18: Understand the impact for a long time.
The human brain develops faculties related to logical, systematic thinking between the years of 12 to 18 when sleep deprivation occurs.Problem-solving is a universal cognitive skill that affects all aspects of our lives.Teens need to develop and maintain healthy sleep habits to ensure they live up to their full potential as adults.
Step 19: Know how to get help.
There are resources available to help a teen get enough sleep.You should talk to your parents.They can help you with the steps outlined in the article.Talk to your doctor.It is possible that you are a candidate for a sleep study.There are online resources.The National Sleep Foundation provides resources that can help locate sleep professionals in your area, while KidsHealth.org is written specifically for a teen audience to assist with health related concerns.