Bed is as good as place as any to catch up on our favourite TV shows, but to the detriment of your beauty sleep. With these five tips, you'll have no trouble springing from the sheets without being sleep-starved and square-eyed at school.

1. Switch off your screens!

Remove the iPhones, iPads, laptops and TVs from your routine at least two hours before bed. Particularly, your tech emits 'blue light' which disturbs your brain (hampering the brain’s melatonin hormone processing which can result in poor sleep) before bed. Also, blue light filters do not mean that there is no negative effect to your brain's sleeping ability.

2. Get your sleep schedule

Going to bed and getting up at roughly the same time every time—even on weekends—maintains the timing of the body's internal clock which will give you better sleep. 

3. Aim for seven hours

Nine in ten teens do not get seven hours' sleep. Getting less than seven hours' sleep a night is associated with health problems including weight gain, heart attacks, diabetes and cancer!

4. Exercise regularly. 

Exercise relieves the tensions you build up over the day. Some say exercising before bed keeps you awake, but this has never actually been proven. But don't exercise too vigorously before bed because it can keep you awake.

5. Relax!

Relaxing before bed, and when you get into bed, is important. If you can't sleep don't lie there worrying about it. Get up and do something relaxing like listen to relaxing music until you feel sleepy or having a warm shower.

Bonus: Put your phone in a different room. 

Having tech in your room makes your mind associate the room with productivity, not relaxation. If not, put that bad boy on silent. WhatsApp can wait till dawn! 
Lastly, it's best not to put your phone under your pillow - or anywhere else near your head for that matter. There are many health risks associated with doing so.

Remember: Less pixels in the pyjamas.

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