My Life is Vital™ - Easy Ways to Get More Zzzs

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Easy Ways to Get More Zzzs

Vital Healthcare Group

Having sleep problems? Maybe you feel tired at school because you get up early to catch a school bus. Or maybe you have trouble falling asleep at night, leaving you feeling sleep deprived the next day.

What causes sleep problems?

There are many causes of sleep problems. You may have trouble falling asleep at night because there’s too much noise with TVs blaring or radios blasting.

Computers, alarm clocks and even your cell phone can cause sleep problems by emitting light when not totally shut off or removed from your bedroom.

The new blue LED’s are thought to be the worst sleep disrupters. The eyes are the most sensitive to blue light which makes them seem even brighter. Even outdoor lights that enter your bedroom might be disrupting your sleep!

Another sleep disrupter is having an active mind, especially if you lie in bed worrying about grades, tests, and relationships.

Why is sleep important?

Maybe you think you don’t need much sleep. But good, restful sleep is necessary to help heal and repair your body.

Recent health reports suggest that many Americans, including teenagers, are chronically sleep-deprived. Sleep deprivation can keep you from doing your best at school or in sports. Being sleep deprived also affects your mood and your health, increasing the risk of illness.

How much sleep is enough?

A teenager needs 9 to 12 hours of sleep. While this is difficult for most teens, do your best to set a normal bedtime routine that allows you to at least get 9 hours of sleep at night before your alarm clock rings for school.

What you can do to get better sleep

Establish a regular bedtime routine and stick with it, even on weekends.
Be active in the late afternoon so you feel tired at bedtime. Exercise helps to lower stress hormones, which is important if you are sensitive to stress.
Tone down household distractions before bedtime like loud music or a flashing computer screen.
Try using white noise—a small fan or other machine that produces a humming sound—in your room.
Install dark curtains or window shades to block light in your bedroom. Even the smallest amount of light can keep you awake.
Wear earplugs if you have noisy family members who go to bed late
Take a warm bath before bedtime. This helps you relax and also prepares you for sleep
Keep the temperature in your bedroom cool.

Bedtime snacks can boost or bust your sleep

A bedtime snack may help you relax as you prepare for sleep. Research has shown that foods high in complex carbohydrates are your best bet for inducing drowsiness. These foods raise chemicals in the brain that have a calming effect. By including plenty of these foods in your diet, you can feel calmer throughout the day and sleep sounder at night.

Eat carb-rich bedtime snacks like pretzels, cereal, graham crackers, fresh or dried fruit, vanilla wafers, soda crackers, popcorn, toast with jam or jelly, or sherbet.
Avoid caffeine or other energy-inducing foods in the evenings

The bottom line on sleep

Keep a regular sleep schedule. Your body knows when it’s time to go to sleep and wake up on a regular basis. Make sure your bedroom is a healthy sleep environment—well organized and conducive for sleep.