7 Reasons Why Teenagers Need A Good Night’s Sleep

By guest writer Jane Evans

A growing number of Australian teens are seriously sleep deprived. Dr. Chris Seton, an adolescent sleep physician at the Sydney’s Westmead Children’s Hospital, told the Sydney Morning Herald that 7 in every 10 girls aged 14, get insufficient sleep, with 15% sleeping for only 5 hours a night. There are several reasons why young adolescents and teenagers are sleeping less these days, and one of them is spending too much time on their phones or computers. While some may think that this isn’t a serious problem at all, the reality is that lack of sleep not only affects the body but also one’s emotional and mental health. From having difficulty concentrating to depression, it’s clear that the repercussions of chronic sleep deprivation can be harmful to your teen’s health and behaviour.

It’s imperative that parents should help their teens to get adequate sleep for their overall well-being. Here are the main reasons why your teenager needs a good night’s sleep.


It can make them perform better in school
If you’ve ever gone to work after a sleepless night, then you have a general idea of how a chronically sleep-deprived teen will do in school. If your child’s grades have dropped, you may want to look into your teen’s sleep hygiene. A study has shown that students who slept 9 hours or more in a 24-hour period had significantly higher GPAs than those who sleep less than 6 hours every night. Getting adequate sleep can help to boost memory and focus, which are essential for any student. Ensure that your child has a reasonable bedtime and a comfortable yet supportive base to sleep on, which can result in better sleep.


It improves mood
Is your normally agreeable teen being somewhat moody or snarly nowadays? Getting at least 8 hours of sleep every night may help to improve your child’s mood. Helping your teen to have a better mindset through adequate sleep can also benefit him or her in the long run as there is research that shows that some adults’ criminal behaviour may be caused by lack of sleep during their teen years. One way to help your child get enough sleep is to observe their caffeine intake. If they usually drink colas or caffeinated beverages at night, replace these with fresh juices or teas that don’t contain the stimulant.


It helps them make better choices
Having bad judgment or decisions has also been linked to lack of sleep. For your teen to make better choices in life, it is important that apart from being there for guidance, you also need to make sure that he or she is well rested in the morning. Remind your teen to have a hot bath or a hot shower in the evening, which can help to relax the mind and ease the body into restful sleep.


It keeps them safe
Lack of sleep can impair one’s reflexes, and having good reflexes is important especially if your teen is driving to school. Having enough sleep can prevent your teen from getting drowsy while behind the wheel and avoid getting into a car accident. Being well rested can help your child save lots of lives while on the road, including his or her own.


It keeps them at a healthy weight
Being chronically sleep deprived can make one prone to overeating. Scientists say that a lack of sleep can trigger a craving for sweet, salty, and fatty foods, and these foods can cause a host of health problems including weight gain. To help keep your teen at a healthy weight, encourage him or her to wear a sleep mask, which can help to block out any light and promote better sleep quality.


It improves their skin
Most teens often have to deal with skin problems such as acne and oily skin, and both have been linked to lack of sleep. Getting enough sleep can help to reduce acne and give teen skin a natural, healthy glow. Since using mobile phones and other gadgets have been linked to sleep deprivation, encourage your child to turn off the cell phone and not use it before bedtime. Doing so can help one to sleep better and improve the skin naturally without using chemicals or cosmetics.

It reduces stress
Most teens are already stressed as they have to cope with homework, afterschool activities, and their social life. This is why they need to rest as much as possible in order to be in the right frame of mind to deal with all of their day to day activities. Advise your child to go to bed at the same time every night to set his or her internal body clock and get better sleep.

If you think your child’s sleep hygiene needs improvement, talk to your teen about having a bedtime routine and give gentle reminders to help him or her stick to it. Sleep is important for your teenager’s overall health and well-being, so take the time to help your teen get a few more hours of sleep every night.

Waking Up in the Middle of the Night? Can’t Sleep?

Sleeping manBy Carrie Richardson

There’s nothing worse than waking up in the middle of the night after a tiring day. For some people, falling asleep again after waking during the night is very difficult and can in turn lead to sleep deprivation. In the U.S., insufficient sleep is a public health problem. According to the data presented by American Sleep Association, 37% of 20-39 year-olds report a lack of sleep, while 40% of 40-59 year-olds also have the same problem.

People wake up in the middle of the night for various reasons. If you’re one of those people who experiences this every night, you may want to change some of your bedtime habits and adjust your bedroom in line with some of our tips below.

1. Unplug

This is probably one of the most important things to do now that gadgets have become an integral part of our lives. Browsing on our smartphone or laptop right before sleeping not only makes it harder to fall asleep, it can also wake you up in the middle of the night.

Sleep expert Dr. Wendy Troxel suggests that you should unplug at least one hour before bedtime: “Technology such as iPhones, tablets, and televisions not only provide very stimulating content, which can keep you awake at night, but they also can directly interfere with a good night of sleep by emitting light, which can interfere with sleep.”

2. Avoid alcohol before sleeping

While there are some health benefits from drinking red wine, drinking too much of it at night can actually cause disruptive sleep. Leesa provided some information on how to fall asleep faster in a recent blog post, which states that you should avoid alcohol at least 4 hours before bedtime to ensure a good night’s sleep. The reason for this is that while alcohol may put you to sleep, it’ll probably be the cause that wakes up again in the middle of the night.

A study presented by Web MD backed up this claim, stating that alcohol and sleep don’t mix. Part of the reason is because alcohol gets metabolized into sugar, and causes spikes in blood sugar, which keeps people awake.

“Alcohol may seem to be helping you to sleep, as it helps induce sleep, but overall it is more disruptive to sleep, particularly in the second half of the night,” said Irshaad Ebrahim, the Medical Director at The London Sleep Centre. “Alcohol also suppresses breathing and can precipitate sleep apnea.”

Just like wine, water may also be cause you to wake up at night. If you drink too much of it before bedtime, your body will wake you up a few hours later because you’ll need to urinate.

3. Cancel out the distractions in your room

You probably never thought that your bedroom could be the root of the problem. What’s common in most bedrooms is that sometimes light seeps in and can stop you from sleeping. Or the walls in your bedroom are too thin and the external noise can stop your from getting to sleep. These distractions can be detrimental to your sleep and make you restless.

Dr. James Findley claims that keeping an optimal sleeping environment means having a bedroom that is basically like a cave. It’s important to get uninterrupted sleep especially during the lighter stages of your sleep cycle. That being said, you might want to invest in a sleep mask, blackout curtains, and earplugs if you are easily disturbed at night.

4. Meditate 

Daily meditation can help calm the mind and slow down it’s noisey chatter. One of the biggest causes of insomnia is a busy mind that won’t stop thinking. Meditating twice a day, once in the morning and once in the evening before dinner will help. Another option is just before bed spend 5-10 minutes sitting upright in a chair and observe the breath moving through the nostrils. This will have a calming effect on the mind and help produce more melatonin to induce sleep.

Sleep is very important so that you can function to the best of you abilities throughout the day. Keep these tips in mind if you’re constantly waking up during the night and the chances are you will be able to improve your sleeping habits moving forward.


If you would like to find out more tips on how to break insomnia and get a deep restful sleep then you can get Faster Deeper Sleep.
Faster Deeper Sleep is your complete guide to experiencing a deep nourishing sleep that will have you waking up feeling refreshed and full of energy every morning. The author, Tom Cronin, suffered insomnia for 10 years during his career as a broker in finance, and it was these very steps that completely cured his insomnia.

In this book you will gain a deep understanding of why you may be experiencing poor sleep and then a series of simple guidelines that will have you falling asleep within minutes of your head hitting the pillow every night.
Faster Deeper Sleep is your ultimate guide to a restful good nights sleep.
Here is what you will recieve:
* A complete guide to curing insomnia and sleeping deeply every night
* A meditation to calm your monkey mind
* A series of yoga poses to calm your nervous system
* An ancient drink formula that will prepare you for deep sleep
* An ayurvedic massage technique that will ground you ready for bed
* 4 things to avoid that will be affecting your sleep patterns
* and much much more…


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Why Falling Asleep In Meditation Is Ok

sleepDo you ever fall asleep in your meditation sessions? Trust me it’s a very common occurrence and one that happened to me many times and still to this day can occur. Many people feel they have failed or aren’t meditating well because they keep falling asleep when they sit down to meditate. In fact it’s probably the main enquiry that I get with my students.
So I have put together a short video for you where I explain why you fall asleep in meditation and what to do about it. The good news is that if you fall asleep in meditation it’s a sign you’re getting a lot out of meditation….Click below and I’ll explain why.

If you are struggling with insomnia and poor sleep then grab my simple step by step guide to having a good night sleep. After reading this book and following these steps you will be able to fall asleep in minutes!

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Understanding Sleep And How To Overcome Insomnia

sleepYou’ll spend approximately one-third of your life sleeping. With that said, do you know what actually happens to your body when you sleep? Do you know how much sleep you need, or the conditions that can help you make the most of the hours you spend sleeping each night? Understanding sleep is crucial to your well-being. The following are some common misconceptions about sleep:

1. “I should get as much sleep as possible.”
A lot of people overindulge in sleep on a regular basis. Why? Because so often we don’t get enough sleep. We try to compensate by sleeping for long stretches of time when we can. However, that’s not necessarily a healthy way to go about recharging. Sleeping can be compared to eating. We all know that both eating too much and eating too little on a regular basis are unhealthy habits. In a similar way, not getting enough sleep or getting too much sleep can both have negative effects on your health. Instead, you should try to get a moderate amount of sleep each night in order to feel energetic, alert, and awake. It’s okay to sleep in once in a while, but sleeping too much in general will leave you feeling lethargic and sluggish.

2. “I need caffeine to not be tired.”
Caffeine doesn’t take away tiredness; it prevents you from sleeping. When you drink coffee or another type of caffeinated beverage, your body cannot shut down – you’re forced to remain awake. This means that you may very well still feel tired, but you’re not sleepy. People who claim that they can’t start their day without one or two cups of coffee are biologically addicted to the effects of caffeine. When they don’t get their fix they experience withdrawal symptoms, including fatigue. Caffeine has also been found to reduce sleep quality, making a person more tired in the long run. Finally, since caffeine prevents you from sleeping, people who drink caffeine late in the evening or frequently during the day can have difficulty falling asleep at night.

3. “There are two states of consciousness: sleeping and being awake.”
Actually, this isn’t true; consciousness should be viewed on a continuum. That is, there are varying levels of consciousness or awareness. When you’re in a state of deep sleep, you don’t experience consciousness at all. While dreaming and while awake, you experience partial consciousness. The only way to experience pure or total consciousness is through meditation.

4. “I feel tired when I wake up because I didn’t get enough sleep.”
The amount of time you spend sleeping is only one factor contributing to how you feel when you get up in the morning. Sometimes, not sleeping enough can make you feel tired. But other times, you might suffer from poor quality sleep. If you wake up at frequent intervals during the night, if you have troublesome dreams, or if you are uncomfortable as you sleep, you might wake up feeling tired. In addition, if your alarm goes while you’re in a state of deep sleep you’re more likely to feel sleepy than if you wake up in the midst of a dream.

5. “Everyone needs 8 hours of sleep per night.”
It’s a commonly-held belief that everyone needs at least eight hours of sleep per night. However, that’s not necessarily the case – in fact, people have different requirements when it comes to sleep. According to the National Institute of Health, the average adult needs approximately 7 – 9 hours of sleep per night. You need to learn from experience in order to understand how much sleep you need. But if you feel like you could sleep forever without waking up feeling well-rested, you should focus on the quality of the sleep you’re getting.

By understanding sleep, you can learn to optimize the amount and quality of the rest you get. For more tips on how to optimize the time you spend sleeping, the Founder of The Stillness Project, Tom Cronin, has written a step by step guide on how to overcome insomnia and sleep soundly every night! Find out my by clicking below:


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“How Much Sleep Do You Need?”

Do You Need Help Sleeping?

What happens when you lay your head down on your pillow each night? Do you struggle to fall asleep, tossing and turning in your bed and wondering what could be preventing you from sleeping? Perhaps you get up several times each night, feeling wide awake. Or maybe the slightest noise rouses you, to the point where you feel as though you’re not actually getting rest. Don’t you wish you could close your eyes and fall into a blissful sleep quickly all night long, then wake up feeling well-rested and rejuvenated in the morning? If you need help sleeping, you’re not alone.

Insomnia is a big problem in today’s society and it can occur for a short period of time (acute) or in repeated episodes throughout your life (chronic). Surprisingly enough, not being able to get sleep has nothing to do with whether or not you’re tired. In fact, insomnia can occur for no reason at all or it can result from mental and physical health problems such as:

• Stress
• Depression
• Anxiety
• Pain
• Cancer
• Arthritis
• Substance use/abuse
• Heartburn.

Life events can also have a profound impact on your body’s ability to get rest. Significant stressors including job loss, the breakup of a significant relationship, death, or even pressure to perform at college or in a job can cause acute insomnia, which can develop into a more serious, long-term problem if it persists for longer than three weeks. The cycle of insomnia is debilitating, often resulting in extreme fatigue during the day, as well as irritability, frustration, and mental disorganization when sleep does not come. The problem comes full circle when you feel additional stress in knowing that you won’t be able to fully rest.

Your mind can sometimes be the most significant roadblock in the way of your getting sleep. When your mind is stuck in this pattern of worry and anxiety, or over thinking, your body stops producing the hormones you need to rest and focuses instead on promoting hormones like adrenaline and cortisol, which serve to keep you awake.

If you want to learn to overcome your brain’s natural response to stress in order to ensure a better night’s rest, you need to learn how to fully quiet your mind. This can be achieved through the practice of Stillness-centered meditation. When you strive for mental Stillness, you learn how to effectively filter out the many defeating or anxiety-inducing thoughts that enter your brain. You’re able to rise above to a level of calm that is blissful, and when you lie your head down on your pillow you’ll fall asleep within minutes.

Tips for a Better Night’s Sleep
Achieving adequate rest can be a difficult. If you need help sleeping the following tips can help you to get to sleep and stay asleep on a nightly basis.

• Keep a regular sleep schedule. Your body will naturally gravitate towards a regular cycle of between 6-9 hours of sleep per night. If you go to bed around the same time each night and set your alarm for the same time each morning you’re more likely to feel tired when it’s time to sleep and awake when it’s time to wake up. I’d recommend Getting to bed by 9.30pm, reading for 30 mins and then lights out by 10pm.

• Get enough exercise. Spending all day on a computer or sitting can leave you feeling restless and prevent you from getting sleep. When your body feels tired, you’re more likely to feel ready to rest – just remember not to exercise before bed.

• Avoid Caffeine. Caffeine doesn’t take away tiredness; it prevents you from sleeping. When you drink coffee or another type of caffeinated beverage, your body cannot shut down – you’re forced to remain awake. This means that you may very well still feel tired, but you’re not sleepy. People who claim that they can’t start their day without one or two cups of coffee are biologically addicted to the effects of caffeine. When they don’t get their fix they experience withdrawal symptoms, including fatigue. Caffeine has also been found to reduce sleep quality, making a person more tired in the long run.

• Reduce Technology. It’s hard to separate us from our phones and computers these days. It’s almost they have become an extra limb. However the use of technology especially prior to sleep time will have a stimulating effect on your nervous system and prevent a good night sleep. Shutting down the phones, computers and turning off the wifi around 9.30pm will improve your sleep.

• Practice Stillness. If you need help sleeping, the most significant thing you can do for yourself is learn how to actively quiet your mind. Stillness Sessions or meditation can enable you to overcome whatever stress you may be experiencing by calming your thoughts. When your mind gravitates away from worry, stress, and anxiety, you can experience the bodily restoration that only sleep can give you.

All these tips are spelt out in my book Faster Deeper Sleep which you can get sent straight to your email by clicking here.

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A Real ‘Wake Up’ Call


Do you ever feel like you’re sleepwalking through life? The truth is that we’ve all been conditioned to think in certain ways and act in certain ways. As children we ask questions to try to understand but as adults we get used to taking things at face value, without wondering why. We should buy certain products, we should care what others think – essentially we should conform. Do you ever stop and wonder if these messages are helping you? Are they helping the planet? The short video has a powerful message:

Want to wake up? I have three free videos for you that will reveal how you can emerge from this slumber,  click here to watch them.