6 Simple Steps to Better Sleep

6 Simple Steps to Better Sleep The National Sleep Foundation recommends that teens get 9.25 hours of sleep per night. By encouraging your teen to follow the helpful tips below, they can achieve better rest and performance. Consistent Schedule Waking up at the same time each day, including weekends, can help your body adjust to a regular schedule. 60 Eat Early Eat a good-sized meal 3 hours or more before bedtime. Stress Management Do yoga, meditate, or journal to control your stress levels. Workout Early Complete your physical workouts no less than 4 hours before bedtime. Avoid Alcohol and Caffeine Caffeine and alcohol affect your energy and blood sugar levels. Short Naps Zz It is okay to nap when feeling drowsy, but try to limit your nap to 30 minutes. Costello, K. (2006, March). Why It Does Pay to Fall Asleep! Coach & Athletic Director, p. 77.Extra Sleep Improves Áthletíic Performance. (2008, June 10). Retrieved from Science Daily: http://www.sciencedaily.com/releases/2008/06/080609071106.htm Global Sports (2013). Retrieved from National Sleep Foundation: http://www.sleepfoundation.org/article/sleep-topics/teens-and-sleep www.GlobalSportsDevelopi