Nod off in class or at your desk?
Feel unexplainably irritable or moody?
Have trouble concentrating at school, home, or work?
Keep getting sick for no reason?
You might have problems with your sleep schedule. Getting the proper amount of sleep for your age is crucial to a happy, healthy life. It is recommended that teens get eight to ten hours of sleep per day and adults get seven or more hours per night. If you are not getting the recommended amount of sleep per night, you may suffer health issues that can be overwhelming and harmful.
Lack of sleep can cause anxiety, illness, and accidents, at home, at work, and on the road. Try these six tips for a better sleep so you can help your body get back on track.
- Turn off bright lights and devices before bed. Turn off phones, TVs, tablets and computers an hour before bed time. These devices can promote sleeplessness, and in fact, smart phones disturb the production of melatonin, which your body and brain need for rest.
- Keep your bedroom nice and cool. Cooler temperatures lower your core body temperature which promotes the release of sleep hormones.
- Move your body during the day. Any form of exercise is great, and it’s even better if it’s outside. Just try not to do intense physical activity close to bed time, as this may keep you awake.
- Try not to nap too often. Regular napping during the day can cause you to be less tired when bed time rolls around.
- Try to be in and out of bed at similar times every day. When your body gets used to a schedule, it’s easier for it to recognize sleep cues.
- Limit your caffeine intake, especially in the afternoon. Caffeine is a stimulant and shouldn’t be consumed within a few hours before you would like to go to sleep. Nicotine and alcohol can also disrupt your sleep schedule, and are likely to cause you to wake up during the night.