Chapter 4: Lesson 4.3 Developing Strategies for Getting Enough Sleep pg. 115

Getting enough sleep is an part of staying . You need plenty of sleep to help protect your , , and and health and well-being. While you are sleeping, your brain is gearing up for the next day. Your body is getting the rest it needs to function well and be productive throughout the day.

Sanjay, the boy from the previous lessons, rarely gets enough sleep. It his health and well-being, hurting his abilities in and and making him more vulnerable to getting sick. What strategies can Sanjay use to improve his sleep habits?

Keep in mind that different sleep strategies work best for different people. The strategies that work best for Sanjay may be different from the strategies that work best for his parents, siblings, or friends. They may also be different from the strategies that work best for you. In this lesson, you will learn some sleep strategies that may help you get the sleep you need.

Set and Follow a Schedule

Setting and following a is one of the best ways to make sure you get . When you follow a , you go to bed at about the same time each night and get up at about the same time each . Maintaining this schedule creates a sleep-wake pattern for your body to follow (Figure 4.13).

Use the every day of the week—not just Monday through Friday. Many people get too little sleep during the week and then try to “catch up” on the weekend. in for two or three extra hours on Saturday and Sunday disrupts your body clock. This makes it more difficult to get up early again on Monday morning.

There may be times when you want to change your . For example, you may be able to sleep later than usual during your summer vacation. You can help your body adjust to a new sleep schedule by changing the time you go to bed and the time you wake up by a few minutes each day. Going to bed and waking up just minutes later each day helps you reset your biological clock to the new time and get better sleep.

Take Naps

Taking short is a better way of catching up on sleep than sleeping in late on the weekends. Taking naps during the day can help you get some extra sleep without disrupting your regular sleep schedule.

Naps have other as well. People who take even a short nap—for minutes—feel more alert, find it easier to learn new skills, and are better able to use their memory. They are also more . If you choose to take naps during the day, remember the strategies in Figure 4.14.

Be Physically Active

Have you noticed you feel more tired on nights after or time outside with friends? This is because your body uses up energy during physical activity and has to rest to get that energy back. Engaging in has many benefits, such as helping you get enough sleep.

Generally, young people should try to get at least of physical activity each day. Being physically active for even minutes a day, however, can help you fall and stay asleep. To sleep better, find ways to add at least this much physical activity to your routine. Remember, you do not need to do the minutes of physical activity all at once. Sometimes it can be easier to find smaller periods of time for physical activity. Even being active for five to several times during the day will help you sleep at night.

Try to be physically active at least hours before you plan to go to sleep. Physical activity in the evening can make it difficult to fall asleep. It is best to get in the morning or afternoon if you can.

Understand Substances That Affect Sleep

that make it harder to sleep can help you fall asleep more quickly and sleep more deeply. One example of a substance that interferes with sleep is caffeine. Caffeine is a substance that increases , , and . This temporary increase makes it difficult to sleep. drinks, foods, and medications that contain caffeine can help you sleep better. Some products that contain coffee, chocolate, energy drinks, soft drinks, nonherbal teas, and diet pills.

Consuming certain substances can also calm the body and help you sleep better. For example, is an amino acid that can help , which aid in sleep. Bedtime snacks that contain tryptophan include a turkey sandwich, glass of milk, or banana. Figure 4.15 lists other foods and drinks that may help people sleep. Avoid eating or snacks shortly before bedtime.

Sleep and sleep , such as melatonin, can also help a person sleep. A person should talk with a doctor before taking these medications and supplements, however. Sleep medications and supplements can have side effects such as dizziness, nausea, and headaches. They can also lead to dependence and sleep issues.

Relax Before Bedtime

At the end of the day, people may focus on experiences or worry about upcoming events. For example, you may feel worried about a test in one of your classes. You may feel stressed about a that is due, or feel angry about an argument you had with a friend. Thinking about these things at the end of a busy day is natural, but worries can cause you not to get enough sleep.

Fortunately, there are ways to clear your mind of stressful thoughts. One of the and most effective ways is to create a bedtime routine. A peaceful bedtime routine sends a powerful signal to your brain that it is time to and let go of the day’s stresses. Practicing techniques before bed is also a great way to wind down, calm the mind, and prepare for sleep (Figure 4.16).

If you cannot , or if you wake up in the middle of the night and are unable to get back to sleep, get out of bed and do something relaxing. Feeling anxious about not sleeping makes it even harder to get to sleep. Read a book or listen to until you feel tired. Avoid watching television or checking your . These activities will keep your mind active.

Create a Comfortable Sleep Environment

It is easier to sleep in an environment you find . Even if you share a bedroom with a sibling, you can take certain actions to improve the . The following techniques can help you create a comfortable environment for sleeping:

• Reduce the . Most people sleep best in a slightly cool room with a temperature around 65°F.

• Keep the . If light comes through a window, install a room-darkening shade. If you share a bedroom with a sibling, consider wearing an eye mask to create a feeling of darkness or decide on a lights-out time (Figure 4.17).

• . If you cannot eliminate noise, consider wearing earplugs or sleeping with a fan or a white noise machine to mask sounds.

• Make your bed as as possible. Try to have enough room in your bed to stretch and turn comfortably. If your mattress is uncomfortable, you might need a new one. Speak with your parent or guardian about it. Adding a cover may solve the issue. A new pillow can also help.

Control Exposure to Light

As you have learned, is a naturally occurring hormone that helps regulate the sleep-wake cycle. Light affects the body’s production of . When it is dark, your body produces more melatonin, which makes you feel sleepy. When it is light, your body produces less melatonin, which leads you to feel more awake and alert. Exposure to sunlight in the morning and throughout the day regulates your body’s biological clock and helps you feel more active.

Many aspects of modern life can disrupt your body’s natural production of melatonin and your . For example, spending time in a school or home with little natural light can make you feel sleepier during the day. If you spend the evening exposed to blue light from a television or computer screen, your body may produce less , which makes it harder to feel sleepy.

Try natural methods of regulating your . The following are strategies you can use:

• outside during the day whenever possible. Eat lunch outside or go for a walk in the late afternoon.

• Keep open during the day to increase the amount of natural light in your room. Move your desk or chair near a window.

• the time you spend in front of a television or computer screen at the end of the day.

• Avoid reading from an electronic device that exposes you to before you go to bed. Reading a physical book with a bedside lamp exposes your body to less light, which makes falling asleep easier.

• Use a in the bathroom to avoid turning on a bright light in the middle of the night.

• When you wake up, open the blinds or curtains and turn on to jump-start your body’s clock and help you feel more awake and alert.