Lots of teens have trouble sleeping. Some girls sleep all the time. Others can't get to sleep or are only tired when they're supposed to be awake. Either way, that can be a major downer when you're trying to keep up with studies and social life and figure out how to sleep better.
On an average night, most people fall asleep between five and 10 minutes after their heads hit the pillow. But teens and tweens often have a tougher time winding down before bedtime and shutting off the constant buzz running through their developing brains! If you find yourself lying awake in bed counting homework assignments, try working this relaxation exercise and the tips below into your bedtime routine to learn how to sleep better:
When you get to bed, close your eyes and get comfy. Focus your attention on the parts of your body that feel uncomfortable. Take a deep breath, and as you breathe out, focus on relaxing each of those areas, one at a time. Take two deep breaths for every body part that you relax. Continue this deep and relaxed breathing. Deep breathing should help you sleep better.
Once your body is relaxed, clear your mind by focusing on pictures of numbers or letters. For example, picture the number 30 in your mind. Imagine that the number 30 is getting blown away by the wind, erased by a pencil eraser, or fades into invisibility. Then picture the number 29 appearing in a different color, size, shape, and handwriting than the number 30. Once you have the image in your mind, imagine the 29 getting erased in a different way. Continue picturing each number with lots of details, and imagining each one disappear until you get to the number 1. If you don't fall asleep before you get to the number 1, your mind will be free of stressful thoughts and you will be able to sleep better.
Tips and tricks to sleep better:
If you want to sleep better, don't :
eat a heavy meal just before sleep. take sleep-aids or medication to help you sleep. drink coffee, tea, caffeinated sodas, or other sources of caffeine after 3:00 p.m. Caffeinated beverages (and chocolate, too) can disturb your sleep patterns and won't help you sleep better. drink too much in the late afternoon and evening. Make an extra pit stop at the restroom right before bedtime.
If you want to sleep better, do:
take a short walk after a late meal or a very active evening to help you unwind before you hit the sack. associate the bedroom with sleeping and nothing else. If you watch TV, play video games, or read before bedtime, do it in another room, so you can sleep better in your bed. keep to a regular sleep schedule, going to sleep at the same time every night, and waking up at the same time every day. Get 8– 10 hours of sleep each night if you can. After a few weeks, you will start feeling sleepy at bedtime, and will awake ready to go before your alarm clock. set the scene in your bedroom to create a tranquil, comforting environment, in order to sleep better: turn on some soothing sounds and spray your sheets and room with lavender. If you need it totally dark to get your proper rest, try a sleep mask or scented eye pillow. indulge in relaxing activities before bedtime. Take a warm (not hot) bath or listen to soothing music.
Once you learn how to sleep better, you should be able to fall asleep in less time and get just the right amount of beauty sleep every night.
Learn how to sleep better and get helpful tips from teen girls at BeingGirl.com.
