Help with Sleeping.
Sleep - or lack of it - is one of the major contributors to good health - both physically and mentally - and to growth - both natural adolescent growth and weight-training related growth. If you are having problems with getting to sleep, or staying asleep through the night, here are some suggestions. They are guidelines from a program known as "Sleep Hygiene".
- do not go to bed at a set time. Go when you feel tired.
- sleepiness comes in waves. They last about 15 minutes, and then go away for
45-90 minutes. When a wave of tiredness hits you, go straight to bed. They only
last about 15 minutes. If it passes before you go to bed, wait for the next
wave.
- don't go to bed before 10.00pm
- don't sleep during the day
- try and keep your waking time the same for every day of the week
- ensure there is some time for you to relax and wind down before you go to bed.
- do not read in bed
- if you do not fall asleep within 30 minutes, get up and stay up until you feel
tired again
- less than 3 cups of coffee/cola per day, none after 2.00pm
- don't worry about not falling asleep
- don't worry about waking at night. If you are awake for more than 30 minutes,
get up out of bed until you feel tired again
- when you get into bed, see if you can yawn and/or deep breath. This signals
the body to slow down.
- make sure that your sleep environment is quiet and comfortable. Is there undue
noise? Is it too hot or cold? Is your bed uncomfortable?
You will need to try this for at least 2 weeks to see if it works, then follow
the rules after that if they work for you.