Without enough sleep, every little obstacle can feel like a mountain. With a good night’s rest, it feels like you can take on anything.

Get better rest to feel better emotionally, avoid getting sick, succeed at school and stay sharper during the day. The CDC describes promotion of regular sleep as sleep hygiene. Here are six ways to sleep better:

1. Stick to a routine. Make sure you wake up at around the same time every day. Go to bed as close to the same time every night. Keeping a steady rhythm helps teach your brain to “turn off” at bedtime.                               
2. It matters where you sleep. Make the bedroom sleep-friendly. Your bed should be comfortable and clean. You should avoid using the bed for studying or reading. Don’t keep a computer or television in your bedroom.
3. Create a sleep-friendly environment. Pretend like your bedroom is your sleep cave. You should keep the temperature even and cool. The room should be dark. If you’re sensitive to light, even a bright clock or gadget can disrupt your sleep. Use a white noise machine if you’re frequently interrupted by sounds.
4. Don’t pig out before bedtime. Big meals or even big snacks too close to bedtime can mess with your sleep. Try to eat at least a few hours before bed. Don’t drink too much liquid before bedtime and avoid caffeine and alcohol.
5. Work out. Exercise helps you sleep, as long as you don’t work out right before bedtime. Try taking a daily walk or doing cardio every day to help your body wind down for bedtime.
6. Get help if you need it. If you find yourself tossing and turning, just get out of bed and exit the bedroom completely. Go read a magazine or watch some lighthearted television. If the problem persists, talk to your doctor about your sleep issues.

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Learn how to get the party started without drugs or alcohol.

Summer isn’t complete without fun parties and backyard BBQs. Need a reason to skip the alcohol this summer? Consider this: The CDC reports that excessive alcohol consumption contributes to more than 4,600 deaths of underage drinkers each year. Throw a safe party this summer. Learn how to get together at home, at the beach or on the go without using drugs or alcohol to have a good time.

Let the music play
Get the party started with music, not alcohol. Create a party playlist on your MP3 player or use a fun streaming music service like Spotify or Pandora to play virtual DJ. Music can affect mood and how you feel. Use it to your advantage. Set up a karaoke station or get guests moving on the dance floor.

Set the scene
Choose a party activity that will keep guests occupied and interested. Throw a pool party, schedule some group games or set up a fun activity. Consider gathering at a bowling alley, beach or theme park.

Watch your guest list
The people you surround yourself with have an impact on your life and lifestyle. The same goes for gatherings. Avoid inviting guests who may bring drugs or alcohol to the party. If a friend has expressed issues with a dry party, consider that a red flag. You should have fun at your summer gathering. Your time shouldn’t have to be spent policing your guests. The best gatherings are those with like-minded friends.

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Remember being very young and asking your parents for something over and over until they finally caved in? Sometimes your friends can put that same pressure on you, by verbally encouraging you to do things you don't want to do or don’t feel comfortable with. Just because someone is persistent or because they use their words to tease you or make you feel bad doesn’t mean you should give in. Verbal peer pressure can be beaten. Try these quick tips to stick to your guns:

Practice saying no. It’s not always easy to say no, even if you mean it inside. Practice saying no to people, even in situations that don’t involve peer pressure. You might turn down an invitation to go out or pass on doing homework together when you’d rather do it alone. The more you say no when you mean it, the easier it will be.

Remember your rights. When someone is arrested in the movies, the cops read them their rights. Read yourself your rights to say no when you’re feeling unsure. Your friends can't tell you what to do. You have the right to refuse anything that makes you uncomfortable. You have the right to shrug off a guilt trip and hold your head up high. Learn more about your right to resist.

Know your lines. Girlshealth.gov recommends preparing ahead of time by having ideas of what to say when you’re being pressured. You don’t need to spit out reasons like a robot, but you should practice having ways to respond to your friends pressuring you. Don’t be afraid to show some attitude. You’re an individual and you don’t want to bend to anyone’s idea of what you should be like.

Refresh your friends. Are you getting pressured more often than not? Maybe it’s time to refresh your friends. A good friend isn’t going to push you around, and a good friend won’t have a fit if you say no. Anyone who tries to force you into doing things that make you feel uncomfortable, such as drinking, smoking or shoplifting, isn’t really your friend at all. Surround yourself with friends who enjoy you for who you are.

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Ever told someone that you feel stressed out?  If so, you’re not alone. We experience stress every day, while driving, while in school, at work and more. Relationships can be stressful. Problems can be stressful. Life events like divorce and financial woes can be stressful. When stress starts to build up, it can lead to depression, heart disease, ulcers and other health problems, according to the National Library of Medicine. Instead of letting this news stress you out, use it as an incentive to find healthy ways to deal with stress.

Be Positive
Seems easier said than done, right?  The truth is, developing a positive attitude can help alleviate your stress. When you’re trapped in a negative cycle of thinking, you’re going to see every little challenge and trouble in life as a bigger deal that it might be. Adjust your thinking whenever you can, making a conscious decision to be calm, collected and reasonable. Focus on problem solving and the things you can change.

Rest
Lack of sleep can affect your mood and your health. If you’re not getting enough sleep, you’re probably feeling additional stress. Set a firm bedtime and stick to it. Keep your bedroom peaceful and avoid doing things before bed that could stimulate you. If you know that reading a certain website or watching a certain show gets you riled up, save that for the morning.

Work Out
You don’t need to become a gym rat right away. But you do need to get moving. Fresh air and light activity can help you deal with your stress. Sometimes just clearing your head can make problems seem much more manageable. Regular physical activity also makes your body feel better and makes it easier to sleep at night.

Avoid Unhealthy Coping Strategies
Womenshealth.gov recommends avoiding unhealthy stress relievers like drinking too much alcohol, using drugs, smoking, or overeating. These activities often lead to further stress, through complications of the activity or simply making you feel bad. Lean on your friends and family instead of turning to substances. Consider taking on a hobby or just doing something that feels good, like meditation, getting a massage, taking a long bath or watching some mindless television.

Talk to Your Doctor
Sometimes you can’t beat stress alone. Chronic stress that you feel unable to escape from may require help from a doctor or mental health counselor. If you need to talk to your health care provider, take comfort in knowing that you’re not alone in this, and that you’re brave for recognizing the need for help.

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Most drivers and passengers are aware of the risks of drunk driving. But are you aware of the risks of drugged driving?  From cold medicine to prescription medication to illegal substances, drugs can affect the way you drive and may significantly impair your ability to drive safely.

Consider the Facts

• According to the DEA, 3.6% of the U.S. population reported driving under the influence of illegal drugs in 2001.
• The National Highway Traffic Safety Administration (NHTSA) reported that illegal drugs are used by approximately 10-22 percent of drivers involved in all motor vehicle crashes.
• According to the White House report on drugged driving, even drugs prescribed by a physician, can impair perception, judgment, motor skills, and memory

The Risks
Not every drug affects people the same way. One illegal drug might slow a driver down, causing delayed reaction times and additional risks as a result. Another might impair judgment, causing erratic or reckless driving. Another drug might cause changes in behavior that lead to aggressive driving. Some painkillers make drivers sleepy and sluggish, and thus dangerous behind the wheel. Because drivers may have both alcohol and drugs in their system, it isn’t always easy to pinpoint exactly what caused the impairment. It’s difficult to characterize the specific impairments of driving drugged because of the broad spectrum of effects of being on various drugs. Despite this, it’s important to focus on the fact that any drug that affects things like mood, judgment and motor skills has the ability to significantly impair driving.

The Bottom Line
Drugged drivers shouldn’t get behind the wheel. Passengers should not get in the car with someone who is on drugs. Teens may not understand that smoking a joint and driving is as serious as having several beers and driving. Unfortunately, this kind of casual attitude toward drugged driving can lead to motor vehicle accidents and death. Consider that according to the CDC, motor vehicle accidents are the leading cause of death among young people aged 16 to 19. Set an example by never getting behind the wheel when taking drugs that can cause impairment. Talk to your teen about drugged driving and the risks. Make sure that your teen understands that drugged driving and drunk driving are equally risky and illegal.

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Working parents often use the “too busy” excuse for their lack of exercise, while in reality, even some of the busiest individuals still manage to fit exercise into their daily lives. The CDC recommends regular physical activity for all individuals, to promote good health and reduce risk for many diseases. Being busy doesn’t mean you should put off physical activity altogether. Here are some great tips on how to incorporate physical activity and exercise into your daily routine:

Make the Most of Your Morning!
The time when you first wake up is the perfect time to fit a little exercise into your routine. Try doing some stretching and other simple exercises right when you get out of bed. You can do jumping jacks, sit-ups, crunches or a few yoga poses.

Commit to a Lunchtime Workout
Most working people get an hour lunch break—so why not use it for workout time? Completing a short, high-intensity workout is just as good as a long, regular workout. If you don’t have a gym membership, try walking or running around your office complex during your lunch hour. But don’t forget to refuel (eat) when you get back!

Build Exercise into Your Daily Routine
Even the simplest daily activities can be a form of physical activity. If you work at a large office complex, try parking farther away so you have to walk a longer distance. Take the stairs instead of the elevator or escalator.

Use the Buddy System
If motivation is what you really need to get you going, a buddy can definitely do the trick. Find a friend or family member who also wants to start exercising, and get to it together. Your buddy will encourage you to keep going, and vice versa.

Make It a Family Affair
Need to spend some time with the kids, but itching for a workout? Family activities are a great way to get some physical activity in! Go for a bike ride, play baseball, have a dance party or go for a walk together after dinner.

Staying healthy and physically active helps set a good example for your children, so they will do the same. The LiveFree! Substance Abuse Prevention Coalition of Pinellas County is dedicated to helping teens make good choices. Visit us online to find out how you can help the teens in your life say “no” to drugs.

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