Here are 10 simple tips to make sure that an otherwise healthy child can enjoy the quality of sleep necessary to do well in school.*� Despite the fact that teenagers will generally spend a great deal of time in their bedroom turning it into much more of a 'living' than a 'sleeping' room, avoid using the bed for anything other than sleeping. Do not sit in bed, watching TV, writing, reading, playing games or anything else but keep it only for sleeping so that your body associates climbing into bed with going to sleep.*� Avoid the temptation to take a nap in the afternoon after school. Should you find that you are so tired that you are unable to keep your eyes open then take a nap but limit it to no more than an hour.*� When it comes to bedtime make sure that the bedroom is dark, quiet and cool. Do not shut the room up, turn up the heat and get into bed to watch TV. Instead, lower the heat, open the window a little if you can to allow in some fresh air and have the room as dark as possible.*� Do not eat a heavy meal too close to bedtime. You clearly do not want to go to bed hungry and taking a light snack prior to bedtime is fine, but going to bed on a full stomach will make it difficult for you to get to sleep and affect the quality of your sleep.*� Should you find that you are unable to get to sleep within approximately 15 minutes of climbing into bed then do not merely lie in bed trying to get to sleep, as the more you try the harder it will get. As an alternative, climb back out of bed and do something like reading a book or listening to some relaxing music. As soon as you begin to feel tired, get back into bed and you will be asleep in next to no time.*� Steer clear of any type of drink that contains caffeine after 3 o�clock in the afternoon. This naturally means coffee and tea, but also includes colas and chocolate drinks.*� Do not be tempted to stay up late doing homework or studying for a test. Despite the fact that this could appear to be the answer to a particular problem in the short term, and might keep you out of trouble for handing your homework in late or see you through a test, in the longer term your overall performance will suffer and any short term benefits will soon be lost.*� Ensure that you get up at the same time in the morning, whether or not it is a school day. Teenagers often get up late on weekends and throughout school holidays and, rather than helping to make you feel better, this merely disrupts your pattern of sleep.*� Fix a regular time to go to bed and do not vary this by more than a matter of a few minutes from one day to the next.*� Do not take any vigorous exercise within several hours of bedtime. If you want to play baseball or engage in other sporting or vigorous activities then do these shortly after school and not an two or three hours before you go to bed.

Follow these 10 tips and within next to no time your quality of sleep will improve, you will feel much more awake and active during the day and your school grades will be on the up.