Tips for Teenagers
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Learn how much sleep you need to function at your best and strive to get it every night. You should awaken refreshed, not tired.
Establish a regular bedtime and waking schedule and maintain this schedule during weekends and school (or work) vacations. Don't stray from your schedule frequently, and never do so for two or more consecutive nights. If you must go off schedule, avoid delaying your bedtime by more than one hour. Awaken the next day within two hours of your regular schedule.
Get into bright light as soon as possible in the morning but avoid it in the evening. The light helps to signal to the brain when it should wake up and when it should prepare to sleep.
Try to maximize your schedule throughout the day according to your internal clock. For example, try to avoid potentially unsafe activities, including driving, during your "slump times," when you're sleepy.
After lunch (or after noon) stay away from such stimulants as caffeinated coffee, colas and nicotine. Avoid alcohol, which disrupts sleep.
Relax before going to bed. Avoid heavy reading, studying and computer games within one hour of going to bed. Don't fall asleep with the television on -- flickering light and stimulating content can inhibit restful sleep.
The best thing you can do to prepare for a test is to get plenty of sleep. Studying all night might seem to give you more time to cram for your exam, but it is likely to drain your brainpower.
SOURCE: "Tips for Teens" by the National Sleep Foundation,http:/
