Write an article based on this "Don't sacrifice sleep. Go to bed at the same time every night. Avoid exercise, meals, and lights before bed. Address possible medical issues that could be affecting your sleep."
Students are always trying to balance work, school, and social lives, and trying to make enough time for all these things often means they skimp on sleep. But being tired during the day means you're more likely to fall asleep in class, and even when you are awake, you will have difficulty focusing, concentrating, and retaining information. If you find you don't have time to get enough sleep because you're working too much, talk to your boss about taking fewer shifts. If you have too much homework, talk to your teachers about making more time for schoolwork during class time. If you're spending too much time with friends, restrict your social engagements to the weekends. For students over the age of 12, you likely need anywhere between seven to 10 hours of sleep every night in order to function optimally. If you're younger than 12, you likely need around 11 hours of sleep every night. Using caffeine to make up for a night when you didn't get enough sleep can be dangerous, because the caffeine may prevent you from getting a proper sleep again, create a cycle of fatigue. The idea of having a bedtime may seem childish, but the routine can help you get a better night's rest. This is especially important for people who have trouble falling asleep, because getting your body used to going to bed at the same time can help your body get on a schedule, and this may make it easier to sleep at night. If you are going to bed at the same time every night but still wake feeling tired, try moving your bed time ahead by an hour and see how the extra hour of sleep affects your daytime wakefulness. It's important to stick to your schedule at all times, even on weekends and holidays. There are a number of things that can keep you up at night or prevent you from getting a sound sleep, and avoiding them will help you get to sleep faster and stay asleep longer. Don't exercise within three hours of going to bed, because exercise creates a rush of hormones and oxygen that will energize you and keep you from falling asleep. Avoid eating a large meal within an hour of bed time, because feeling full and bloated can make you uncomfortable and make it difficult to sleep. Turn the lights low and avoid electronic screens in the half-hour leading up to bedtime, as the lights will disrupt the natural circadian rhythm that governs your sleep and wake cycles. Sleep is extremely important for physical, mental, and emotional health, but there are a number of conditions that can prevent a person from getting to sleep or staying asleep throughout the night. If you suspect you're suffering from any of them, consult a doctor as soon as possible. Some of the more common sleep-disrupting disorders include: Periodic limb movement disorder and restless legs syndrome, where jerking legs and arms frequently disrupt sleep. Sleep apnea causes you to wake often because you stop breathing when you're asleep. Insomnia, which is an inability to sleep, can be caused by a wide range of factors, including stress and underlying medical issues. While most people experience short periods where it's difficult to sleep, you should consult a doctor if the condition persists. Narcolepsy is a condition that causes people to suddenly fall asleep, such as while sitting in class, on the bus, at a party, or in the middle of a meal.