Train your brain for better sleep at night

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You've had a hectic day.  Going to classes, running up and down the sport field, trying to concentrate on studying for a test and doing your homework.... You are really tired.  But what are you doing???

You are lying in bed staring at the roof.  You have been trying to sleep for 2 hours and the more you try and sleep the more active your brain gets.

You know you need your sleep for your body to recover and recharge for the next day - you actually did listen to your teacher going on about the benefits of sleep in the Science class, but you just cannot get yourself there.  

https://www.youtube.com/watch?v=xxxWv6PM4EM

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O how you wish you still believed in the 'sand man' that would come and throw sand in your eyes that will make you sleepy and take you to dreamland...

There are ways in which you can help your brain to come to rest and let you get the sleep you need. (This will differ from person to person but these are some general guidelines.)

As a teenager, you need at least nine hours of sleep, so before you go to bed, drink something warm.  A milky drink like Horlicks or warm milk is fine, but avoid drinks with caffeine like coffee and tea because the caffeine will have the opposite effect and instead of becoming calmer, it will 'wind you up'.

Have a routine that you follow before you go to sleep.  Something that will make you feel sleepy.  Take a warm bath or read a book.  Rather avoid being on your cell phone or laptop or watching TV, because the light and sound actually wakes up your brain.

https://www.youtube.com/watch?v=WxOWpCC00C8

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You don't want to skip dinner, because you will not be able to fall asleep while listening to your empty stomach begging for food, but also do not eat a huge meal right before bed time.  Your stomach will be too full and busy digesting the food, which can also create pain or noises.

This is not always possible, but try and keep regular times in which you go to bed and when you wake up.  The more your body and brain gets use to the same times, the more your 'internal clock' will work and your brain will know when it is time to sleep and when it is time to wake up.  

Being a teenager means that you will most probably have parties over weekends and sleep late the next morning and this will throw your schedule out, but try and not go to bed too late on the Sunday evening, which means you must not sleep too late the Sunday morning.

https://www.youtube.com/watch?v=jzmvJBw4hDI

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It is good to exercise because besides from keeping you fit and healthy, it will also help you to sleep at night. Do not exercise right before bed time, because it will make your brain very active.

This may sound like an impossible thing to do, but believe it or not nothing will happen to you if you do it. Switch off all your 'lifelines with society' namely your cellphone, TV, PC and games at least an half an hour before your sleep time, so that you can start relaxing and get ready to sleep.

Leave your cellphone off during the night, you will not miss a lot if you do that, but at least the 'beep beep' of a message will not wake you up every now and then.

https://www.youtube.com/watch?v=gTvEsOE_LOE

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We all have worries and these worries can keep us awake or wake us up during the night.  It is easier said than done, but do try not to concentrate too much on your worries.  There is nothing you can do about it during the night and things usually look better the next morning.  

If you do wake up because of things that worries you, write it down and discuss it with your parents or friends the next day.  Just sharing your worries will already make you feel better.

Your bedroom and the way you decorate is also important.  Try and make your bedroom your 'sanctuary' where is is nice and quiet and dark so that you can get your sleep.

Unfortunately all of these things are not always possible to do, or sometimes do not work and like everything else in life, each person is unique.  

Find the thing that helps to get you to sleep and be sure to make it your routine every night that you get a good night's rest.

https://www.youtube.com/watch?v=QmRYcW6_v8M

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Originally posted here: https://steemit.com/steemiteducation/@alishi/train-your-brain-for-better-sleep-at-night