Are your grades consistently low? Are you unable to recollect what you have thoroughly learned? Your sleep pattern might be the culprit behind all these. Several recent studies actually relate poor grades to less sleep. For the body to function perfectly, a teenager must sleep for 8-10 hours daily. There is absolutely no point in reducing your sleep to be more productive. It will affect both your physical and mental health seriously. Your sleep has deep impacts on the working of your brain and your nervous system. It influences everything from memory to cognitive functions. You might even find it hard to learn new things as the creation of new memory becomes difficult if your sleep is deprived. So, how do you sleep better? Here, we have listed eight tips to get a good night’s sleep.
1) Follow a regular sleep-wake schedule
When you go to bed and wake up at the same time every single day, your internal clock will program your body accordingly. This will let you get in sync with your sleep-wake cycle or circadian rhythm.
2) Avoid caffeine, heavy dinner etc
Any kind of drinks that has caffeine should not be consumed at night. Similarly, a heavy meal at night will also affect your sleep. Moreover, always have your dinner 2-3 hours before you go to bed.
3) Keep your room temperature low
A cool room will make you sleep faster. Take a hot shower at least an hour before you go to sleep. It will increase your body temperature and by the time you get to your room, your body will start decreasing the temperature, thereby inducing sleep.
4) Avoid the use of electronic gadgets
Be it a mobile, tablet, tv or laptop, never use it late at night. The blue light emitted by these devices will distress your sleep. It will also reduce the chances of getting a night of deep sleep.
5) Do something relaxing
Read a book or do relaxing exercises just before you sleep. But never indulge in stressful activities. Even discussing emotional issues at night is not good for your sleep.
6) Avoid irregular naps
Your daytime naps could be the reason you can’t sleep at night. If those naps are irregular, the worse the effects are going to be. Although napping during early afternoon is good, you should never nap for more than 20 minutes.
7) Expose yourself to sunlight
Sleep in a way such that the early sunlight falls on you directly. Adjust your mattress and your posture accordingly. A room with no ventilation is a strict no-no.
8) Treat yourself to a good mattress and a pillow
The more comfortable you are when you sleep, the less likely you to wake up in the middle of the night. Uninterrupted sleep is important as anything as it helps you fall into a deep sleep state.
The next time when you think of sacrificing your sleep on a late-night movie, a football match or even an extra bit of study, think twice. You are in no way doing yourself any kind of favour. Only a well-rested brain and body can work efficiently.
Plan your daily routine to get a night of proper sleep. Plan it like you are planning your career. For a healthy lifestyle and obviously for better grades, sleep better.