How to make sure your teenager gets enough sleep

Ow­ing to the busy life­style, the next gen­er­a­tion is los­ing out on their bed time. Ex­perts sug­gest some ways to make sure that they get enough sleep

Millennium Post - - AROUND TOWN -

In­creas­ing aca­demic pres­sure has in­creased the time In­dian stu­dents spend at school or en­gaged in aca­demic work at home. On top of this tech­nol­ogy has en­tered their life like never be­fore and hence In­dia’s next gen­er­a­tion is los­ing out on their bed­time. In or­der to make sure that they get enough sleep, some fac­tors need to be kept in mind, Ex­perts share tips that par­ents should make sure their chil­dren fol­low:

Daily phys­i­cal ex­er­tion and ex­er­cise:

Whether it is an in­vig­o­rat­ing game of foot­ball, a round of gully cricket, or just cy­cling around the neigh­bour­hood, phys­i­cal ex­er­tion dur­ing the day primes the body to get a good night’s sleep. Par­ents should en­cour­age their chil­dren to go out­side and play or take a run around a lo­cal park for their health, fit­ness, and bed­time. As long as the ex­er­cise doesn’t hap­pen in the 2 hours pre­ced­ing their bed­time, teenagers will find it eas­ier to wind down and fall asleep peace­fully and wake up rested, alert and happy the next morn­ing.

A bed­time for de­vices: It isn’t just teenagers - 25 per­cent of adults are also spend­ing pre­cious time watch­ing shows on TVS and smart­phones that should have ideally been ex­pended in sleep­ing and be­com­ing pre­pared for the next day.

Jokes about the age-old ar­gu­ment be­tween par­ents and chil­dren about bed­time and late-night TV watch­ing apart, all de­vices in the house­hold should be re­tired at least an hour be­fore the chil­dren’s bed­time. This in­cludes smart­phones, lap­top com­put­ers and tele­vi­sions.

Par­ents can join their chil­dren in this ex­er­cise to keep the protests to a min­i­mum, and also get some bet­ter sleep them­selves! Teenagers can read a book or the fam­ily can play board games in­stead of stay­ing glued to the tele­vi­sion and then stay­ing up un­til mid­night. Com­plete dark­ness in the bed­room:

The sci­ence on the sub­ject is ab­so­lutely clear - the best sleep is en­joyed in dark­ness, as the lack of light trig­gers the body and sends it a crit­i­cal sig­nal that it is now time to sleep.

Light ex­po­sure at the time of sleep through bright lights out­side the win­dow or the harsh blue glare of a lit-up smart­phone on the bed­side ta­ble stim­u­lates alert­ness, which makes healthy, abun­dant and re­fresh­ing sleep harder to achieve.

De­sign the teenager’s bed­room to pre­vent un­wanted light ex­po­sure. For younger chil­dren, a night­light with a red bulb is ideal as light at that wave­length is less dis­rup­tive than other colours and wave­lengths.

A com­fort­able mat­tress: Even the most ex­hausted child will find it hard to sleep even in the dark­est room if their bed is un­com­fort­able.

Par­ents and chil­dren should en­sure that their bed is clean and that the mat­tress is com­fort­able and pro­vides the kind of back and body sup­port that helps the chil­dren rest.

Daily phys­i­cal ex­er­cise, com­plete dark­ness in the bed­room and a com­fort­able mat­tress are cer­tain things that would help you get a sound sleep

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