SLEEP-RELATED DISORDERS

FOODS THAT CAUSE INSOMNIA

WHAT SLEEP CAN DO FOR YOU

HOW TO GET MORE SLEEP

YOU’RE NEVER TOO OLD FOR A NAP

Even though school has just started, we recognize that stress does not wait.  Projects, social lives, homework, reading, sports practice, music lessons all call and they can put a lot of stress on teens like you very quickly.  To prevent being over-stressed or when you feel like it's creeping in, take care of yourself (when you are stressed, your immune system gets compromised and you are more likely to get sick) and follow these pieces of advice:

• Take a stand against overscheduling. If you're feeling stretched, consider cutting out an activity or two, opting for just the ones that are most important to you.
• Be realistic. Don't try to be perfect — no one is. And expecting others to be perfect can add to your stress level, too (not to mention put a lot of pressure on them!). If you need help on something, like schoolwork, ask for it.
• Get a good night's sleep. Getting enough sleep helps keep your body and mind in top shape, making you better equipped to deal with any negative stressors. Because the biological "sleep clock" shifts during adolescence, many teens prefer staying up a little later at night and sleeping a little later in the morning. But if you stay up late and still need to get up early for school, you may not get all the hours of sleep you need.
• Learn to relax. The body's natural antidote to stress is called the relaxation response. It's your body's opposite of stress, and it creates a sense of well-being and calm. The chemical benefits of the relaxation response can be activated simply by relaxing. You can help trigger the relaxation response by learning simple breathing exercises and then using them when you're caught up in stressful situations. (Click on the button to try one.) And ensure you stay relaxed by building time into your schedule for activities that are calming and pleasurable: reading a good book or making time for a hobby, spending time with your pet, or just taking a relaxing bath.
• Treat your body well. Experts agree that getting regular exercise helps people manage stress. (Excessive or compulsive exercise can contribute to stress, though, so as in all things, use moderation.) And eat well to help your body get the right fuel to function at its best. It's easy when you're stressed out to eat on the run or eat junk food or fast food. But under stressful conditions, the body needs its vitamins and minerals more than ever. Some people may turn to substance abuse as a way to ease tension. Although alcohol or drugs may seem to lift the stress temporarily, relying on them to cope with stress actually promotes more stress because it wears down the body's ability to bounce back.
• Watch what you're thinking. Your outlook, attitude, and thoughts influence the way you see things. Is your cup half full or half empty? A healthy dose of optimism can help you make the best of stressful circumstances. Even if you're out of practice, or tend to be a bit of a pessimist, everyone can learn to think more optimistically and reap the benefits.
• Solve the little problems. Learning to solve everyday problems can give you a sense of control. But avoiding them can leave you feeling like you have little control and that just adds to stress. Develop skills to calmly look at a problem, figure out options, and take some action toward a solution. Feeling capable of solving little problems builds the inner confidence to move on to life's bigger ones — and it and can serve you well in times of stress.

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  Don’t work in bed, or even in the bedroom. Turning the sheets and pillows into a makeshift desk makes it harder to see the bed as a place for rest. And definitely put away the laptop, phone, and any other technological devices well before bedtime. The artificial light coming out of these gadgets can mess up the body’s natural sleep cycles.

• Go to sleep at a reasonable hour. (And make it a habit.) Especially when we’re overwhelmed with work, it can seem tempting to stay up all night putting the final touches on a project. But pulling an all-nighter can make it much harder to focus the next day. And consistently staying up ’til sunrise may impair learning abilities and contribute to higher anxiety levels. (Now that’s something to get stressed about.) Stick to a regular bedtime and things may look better in the morning.

• Wind down. It’s important to take some time to unwind between shutting the computer screen and crawling under the covers. Try taking a warm shower or sipping some herbal tea. If nagging worries are keeping you awake, write them down in a journal. Or mellow out as you’re drifting off with some Enya or classical tunes.

• Take a power nap. If the stress monster kept you from getting a solid night’s rest last night, try dozing off during the day. Ten to 20 minutes should be enough to wake up feeling refreshed and more alert. Just make sure to keep naps to the afternoon, so you’ll still be able to sleep soundly at night.

• Tired of always feeling sleepy?
• Having trouble staying awake in History class?
• Find it impossible to get out of bed for school on Monday mornings?
• Have an unavoidable nap-attack the second you get home from school in the afternoon?

• Why is it so hard to get enough sleep?

• Have a relaxing bedtime routine. Always fall asleep in your bed, and not in front of the television. At bedtime, your room should be cool, dark and quiet.
• On weekends, no matter how late you go to bed, try to get up within 2 hours to 4 hours of your usual wake time. This is especially important if you have trouble falling asleep on Sunday nights
• Try to be in your bed with the lights out at least 8 hours per day. Many teens need 9 hours or 10 hours to not feel sleepy during the day.
• Try to go to bed at about the same time every night.
• Open the curtains or turn on the lights as soon as you get up in the morning.
• Get exercise every day, but avoid very hard exercise in the evening.
• Make sure you are not overscheduled.
• Avoid all products with caffeine (coffee, tea and colas) after mid-afternoon.
• Avoid napping during the day. If you do, keep it short (less than 30 min). Definitely do not nap after dinner.
• Have a light snack (such as a glass of milk) before bed.
• Use your bed for sleeping only. Do not do homework, watch television or spend time talking on the phone while in your bed.
• Avoid using any products to help you sleep

What You Eat Affects How You Sleep

Reach for Tryptophan-Rich Foods

Indulge Your Craving for Carbs

Have a Snack Before Bedtime

Put Down the Burger and Fries!

Beware of Hidden Caffeine

Medications May Contain Caffeine

Beware of Heavy, Spicy Foods

Keep Protein to a Minimum at Bedtime

Cut the Fluids by 8 P.M.