Sleep Better

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  May is the testing month, with AP and SOL tests looming over your head, it’s not easy to get a good night’s sleep. You get too nervous the night before the test, spend the night tossing and turning. To get your mind off things, you turn to your phone and end up spending the night looking at it. Or, you just don’t feel ready and spend the night cramming everything you’ve ever learned in that subject in one night. Everybody keeps mentioning the importance of sleep, especially the night before a test, what if you just can’t fall asleep? Here are some tips and tricks to get a good night’s sleep.

Things to avoid before going to sleep

  Reduce your caffeine intake. Don’t drink coffee or energy drinks, stick to water. Eating too much before going to bed will also affect your sleep, you might feel bloated and full, preventing you from falling asleep faster. Don’t use your electronics before sleep. The National Sleep Foundation says using electronic devices before bed delays your body’s internal clock, and makes it more difficult to fall asleep. Remove all distractions like computers, TV’s and phones from your space. Avoid going to bed when you don’t feel tired, try to read a book under a lamplight instead.

Try to relax

  Listen to soothing music, dim the lights, take a hot shower or bath, and get comfy. Try to find a place to sleep that is away from interruptions and loud noises. If you can’t avoid these places, you can try to use white noise or nature sounds to block out the disturbing noise. Rosie Osmun says that modern science finds cool temperature and complete darkness is ideal for sleep, while artificial lighting and light from electronics are major melatonin disruptors.

Be Active

  Getting at least 60 min of exercise every day can help you achieve a sounder sleep. Exercising doesn’t have to take place in a fancy gym or require the newest clothes and shoes. Even simple stretching exercises can help you feel relaxed. You can also go out for jogging, just throw on your most comfortable clothes and shoes, and you’re ready to go. Physical activity tends to decrease stress, making you more relaxed. Make sure you finish up exercising at least 3 hours before you go to bed. Otherwise, you may have too much energy to fall asleep.


  Most teen’s natural sleep cycles are conflicted with school start times, they need an alarm or a parent to wake them up during school days. While everyone is accustomed to having a bad morning here and there – feeling irritable, unhappy or even sad is common. NSF’s 2006 Sleep in America poll found that many adolescents exhibit symptoms of a depressive mood on a frequent if not daily basis, and these teens are more likely to have sleep problems.