The majority of teenagers require between eight and ten hours of sleep on a nightly basis. However, a large number of them also have difficulty drifting off each night. Insufficient sleep is something that has far-reaching effects, including poor emotional regulation, concentration, and more. Performance in sports, immune response, and even weight gain can be impacted when sleep is a problem.
How is it possible to get enough sleep? The following ideas can guide the way.
First, try to maintain a high level of activity during your waking hours. Perhaps you have taken note of the way in which little children run themselves ragged all day and then sleep deeply at night. Model your day after that of a toddler by exercising for no less than an hour each day. Exertion of this sort can lower your overall stress levels and help you achieve relaxation when it is time to retire for the evening. The key is to avoid workouts near bedtime, because exercise has an energizing effect on many that can hinder restfulness.
Ensure that your mattress is comfortable and supportive. Many night’s sleep are lost due to people tossing and turning on an old uncomfortable mattress. If you haven’t updated your mattress in a while consider investing in a new Novaform mattress.
Steer clear of drugs and alcohol in order to maximize sleep. Many are under the impression that indulging in a drink or recreational drugs is a good way to become sleepy, but this is a myth. In fact, these substances serve as sleep disruptors, boosting the likelihood of wakefulness during the night.
Kick electronics out of your bedroom, as these spaces need to be reserved only for sleeping. If it is impossible to fully eliminate smartphones and tablets from your sleeping space, you need to at least turn them off no less than an hour prior to slumber. Few things sabotage a good night’s sleep more than the constant pinging of messages and notifications.
Maintain a strong bedtime routine by retiring at roughly the same time each night. This helps the body anticipate when it is time to begin winding down, and this helps bring sleep more quickly. Doing a little light reading, listening to some relaxing songs, or jotting your thoughts down in a diary are all useful ways to bring serenity and relaxation to your nighttime regimen.
Finally, engage in positive thinking when it comes to sleep. If you head to bed assuming the process will be difficult, you may be facilitating a self-fulfilling prophecy. Instead, reinforce the notion that you will sleep and sleep soundly. Remind yourself of this notion throughout your day, and if you add in some breathing techniques once you do lay your head down for the night, restful slumber is sure to follow.
