10 Tips To Prevent Sleep Problems From Causing Low School Grades

It has been felt for some time now that too little or poor quality sleep in teens leads to a drop in grades at school, but it was not until recently that a research study confirmed that teenage children with poor sleeping habits do in fact have lower grade point averages.

Below are 10 tips to make sure that a healthy child can enjoy the quality of sleep needed to do well in school.

Tip 1. Avoid vigorous exercise within several hours of bedtime. If you wish to play baseball or engage in other sports or vigorous activities then do these shortly after school and not an hour or two before you go to bed.

Tip 2. Avoid eating a heavy meal close to going to bed. You clearly should not go to bed hungry and eating a light snack prior to bedtime is fine, but climbing into bed on a full stomach can make it difficult for you to fall asleep and affect the quality of your sleep.

Tip 3. Decide upon a regular time for going to bed and do not vary this time by more than a matter of a few minutes from one day to the next.

Tip 4. Do not have a heavy meal close to bedtime. You obviously should not go to bed feeling hungry and eating a light snack prior to bedtime is okay, however climbing into bed on a full stomach will make it difficult to get to sleep and affect the quality of your sleep.

Tip 5. Do not be tempted to take a nap in the afternoon after school. If you do find that you are so tired that you are unable to keep your eyes open then take a nap but limit it to no more than 45 minutes or an hour.

Tip 6. Avoid the temptation to stay up late finishing your homework or getting ready for a test. Although this could seem like the answer to a particular problem in the short term, and could well keep you out of trouble for turning in your homework late or see you through a test, in the long run your performance will fall and any short term gain will quickly be lost.

Tip 7. Make sure that you get up at the same time in the morning, regardless of whether or not it is a school day. Teenagers commonly get up late at the weekends and during the school holidays and, instead of helping to make you feel better, this simply disrupts your pattern of sleep.

Tip 8. Make sure that you get up at the same time in the morning, whether or not it is a school day. Teenagers commonly get up late on weekends and in the school holidays and, rather than helping to make you feel better, this simply disrupts your pattern of sleep.

Tip 9. At bedtime make sure that your bedroom is quiet, dark and cool. Do not shut the room up, turn up the heat and get into bed to watch TV. Instead, turn the heating down, open the window a little if you can to allow in some fresh air and make the room as dark as you can get it.

Tip 10. Set a regular time to go to bed and try not to vary this time by more than a matter of a few minutes from day to day.

If you follow these 10 tips you will find that within no time at all the quality of your sleep will improve, you will feel much more awake and active during the day and your grades will be on the up.

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