5 Tips for Better Rest

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A lot of teens need to sleep for 8 to 10 hours every night. However, some teens cannot get enough sleep every night. If they do not get enough sleep, it can affect their relationships, mood, and even their ability to pay attention.

If you are not getting enough sleep, you might not do better in both sports and school. You are even more likely to gain weight and get sick. If you drive, you can get into an accident.

Here are the tips for getting enough sleep every night:

1. Regular Exercise 

If you have children, you may have seen that they sleep much better if they run around during the day. If you can, therefore, do physical exercise during the day, you are more likely to sleep better at night. Regular exercise reduces stress and improves mood. Do not do strenuous exercise one to two hours before you go to bed. Why? It can slow you down.

2. Do Not Take Caffeine Before You Go to Bed 

Energy drinks, tea, and coffee have caffeine, which is a stimulant. If you take caffeine, you are more likely to stay alert. You can take caffeine in the morning. If you, however, take it at night, you are more likely to toss and turn in your bed. It is even better to reduce your caffeine consumption during the day. If you must take a beverage in the evening, you can take a caffeine-free beverage or decaf.

3. Do Not Use Your Electronics 

Do not put your electronics in your bedroom. The blue light from your electrics can trick your brain to think it is still daytime. Do not use your electronics before you go to bed. You can even turn off your smartphone. The notifications can wake you up in the middle of the night.

4. Create a Sleep Routine 

Go to sleep at the same time every night to help your body to expect sleep when you go to bed. Create a sleep routine to enhance this effect. You can even spend time with your pet, listen to music, read a book, meditate, write in your journal, or even do something relaxing to help you unwind. When you get into bed your mattress should be comfortable, read this guide how to choose the right Tempur Pedic mattress.

5. Expect to Sleep Better 

Stress can make it difficult to fall asleep since it can trigger insomnia. If you focus more on your worries, you are less likely to fall asleep. Expect that you will sleep better at night. You can even use positive self-talk to help you focus on sleeping better. In addition, you can do gentle yoga poses and practice breathing exercises before you go to sleep.

It is possible to experience a sleepless night sometimes. If you, however, cannot get enough night’s rest every night, consult a doctor.

*This article is based on personal suggestions and/or experiences and is for informational purposes only. This should not be used as professional advice. Please consult a professional where applicable.