Ways to get quality sleep and a good pattern:
> Avoid caffeine up to 6 or more hours before falling asleep. Drinking a coffee, a soft drink, or eating certain types of food WILL keep you up several hours later.
> Go to bed before midnight, get your body used to a time. You don't need to feel tired and "collapsey" before going to bed if you get used to a consistent time.
> Don't eat a few hours before bed or your body will be keeping you up as it tries to deal with that food. You will cause a disturbance in stomach acid levels that will be uncomfortable to say the least.
> Switch off the screen an hour before bed and avoid television or other electrical devices, as these can alter the "brainwaves" for lack of a better word, to a pattern bad for sleep. If this isn't possible, wind down by reading a book 20 mins before bed (it really works).
> A study shows its important to only use beds for "sleep and love" as if you associate it with working, including using your laptop in bed, it'll cause sleep disruption. Let your mind know its there to sleep.
> When in bed, avoid over thinking. Let thoughts pass through your mind and don't focus on any one particular idea. Let it be a conveyor belt of thoughts.
> Wake up at a reasonable time. You need at least 8 hours or more as a teenager, but oversleeping will make you very tired in the day. Its hard to wake up, but it pays off.
