KIDS NEED SLEEP

We learned that teens need about 8-11 hours of sleep a night. Our bodies are still growing and most of us keep busy during the day at school and at our extra-curricular activities. We are ready for bed at the end of the day. Getting enough sleep refreshes you physically and mentally, so you are ready to face a new day. When you don't get enough sleep, it is difficult to pay attention in class and you miss important information your teacher talks about. Even if you can pay attention, you aren't as alert as you could be.

HOW TO GET ENOUGH SLEEP

Here are some ideas that help us get enough sleep.  Some of the ideas came from the Internet, but we thought they were good so we are including them.

  • Get enough exercise each day so you are tired and can fall asleep at bedtime.
  • Don't play video games right before it is time to go to bed because your mind is not relaxed.
  • Don't watch TV or videos right before you go to bed because it might take time for your brain to turn off.
  • Do your homework in the early evening.  If you wait to long to start, you might stay up too long or have trouble going to sleep because your mind is still working.
  • Don't eat right before bedtime.  Sometimes digesting your food can keep you awake.
  • Read before you go to bed; it will help you fall asleep faster!
  • Drink some warm milk, but don't drink chocolate, coffee, tea or soft drinks with caffeine.  It takes your body four to five hours to get rid of half the caffeine in your blood system.
  • Play quiet music softly in your room. You can find CDs with soothing music in most music departments.
  • Don't stay in bed because you've had a bad night of sleep. Get up when the alarm goes off or you will disturb your internal clock.

  • If you wake up in the middle of the night, stay in bed and try to go back to sleep.  If you can't, try a quiet a activity like reading until you feel sleepy again.

"Lack of sleep is detrimental to learning and interferes with concentration and memory. It also weakens the immune system, can lead to higher occurrences of health problems and cause accidents. If sleeplessness is a problem, then learn to take 10 to 15 minute power naps or meditations in order to energize yourself and keep you going for another hour or two. Take frequent breaks while studying to accommodate your power naps and meditations. Use your meditation time to program yourself to have better concentration and recall abilities. Overcoming sleeplessness will help you focus better and learn more effectively."

Making the Grade Is Easier Than You Think
by Laura Silva Quesada

These sites have more information that show how sleep can affect grades:

Take the Sleep Quiz to see how you are sleeping!
Teens Explore Effects of Sleep Deprivation
 Sleep Helps You Get Good Grades
 Many High School Students Do Not Get Enough Sleep
– And Their Performance Suffers

ATTENDANCE ATTITUDE
EXTRA-CURRICULAR HOMEWORK
LIFELONG GUIDELINES and LIFESKILLS MAKING A DIFFERENCE
ORGANIZATION AVOIDING PEER PRESSURE
RULES SLEEP
STUDYING TEST TAKING
ALL ABOUT AMBER ALL ABOUT KIRSTEN

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