Always tired? Can not sleep? Trouble sleeping?

Is the result that you have no energy at school? Do you find it hard to concentrate? Is tiredness affecting your studies?

For many teenagers the answer is yes and the problem is becoming increasingly common. In many cases some simple adjustments to the bedroom environment can result in more sleep and better quality sleep.

A lack of sleep, especially quality sleep means your studies will suffer. This means you are putting your future at risk.

Teenagers are now typically getting less sleep than they need to function properly during the day. This is not helped by school starting times which are designed to fit around adult working days. As you will probably know when we are young we are more likely to be evening types (or owls) which makes teens much less alert during the day.

When we are tired our memory, cognitive functioning, vocabulary, mental and verbal reasoning all suffer. This is clearly going to have an impact on your studies. It is more difficult to remember what you were taught and what you have learned. On top of that you find it much more difficult to articulate your case on paper and in discussions. As a result your grades are likely to suffer.

In the current world we can not afford to leave school, college and university with grades that are below the best we can achieve. It is already more difficult to get into the top universities and to get the best jobs. Competition is constantly increasing. Take this opportunity to get ahead of the competition. If you have the energy you need in the day you will rise above your classmates and the other competition.

With 5 easy changes to the bedroom you will improve sleep and your grades?

There are many more distractions for teenagers than even 10 years ago. How many teens play on computer games, watch multi channel TV, use social networking sites or text into the early hours? The answer is a great number. There is peer pressure to have watched the latest series, be on Facebook till late and talk about the latest games and movies. However, this will not help you later in life.

Here are our top 5 changes you should make to your bedroom:

1. Remove the computer . The light emitted by a computer or TV can affect the function of the pineal gland affecting sleeping and also suppress release of the hormone melatonin which helps us regulate our body clocks.
2. Remove your TV . As with the computer the light from a TV can make it more difficult to fall sleep at night. This will in turn increase the temptation to stay up longer.
3. Make sure your bedroom is dark, cool and well aired . A dark room is crucial to ensure we are not woken early by light coming into the bedroom. Make sure your room is not too hot – about 16 to 18 degrees centigrade is best. When we go to sleep our body temperature drops so a warm room is a barrier to the natural cues to sleep. Make sure there is plenty of oxygen in the room by airing the room before you go to bed.
4. Keep your room tidy . Your parents may always be on at you to tidy your room but in terms of sleep it is a good thing. A cluttered room means a cluttered mind. You want to keep your mind clear when going to bed.
5. Turn your phone off . If someone is calling or texting you it is because they are ready to do so. It does not mean it is right for you within your sleep cycle to be woken at that time.

These tips are just the tip of the iceberg and will immediately help you to sleep better. To find out more about the science behind our suggestions AND if you want to find out more tips to help you sleep better and with it be better at school, improve your grades, rise above your classmates, get into the best university and secure the best jobs then follow the directions below.