Health tip

Expert Advice On Sleep Hygiene For Teens

    • pallavi.shankar@timesgroup.com
    • Publish Date: Aug 25 2017 12:39PM
    • |
    • Updated Date: Aug 25 2017 12:39PM
Expert Advice On Sleep Hygiene For Teens

Q I have too much homework and other activities daily because of which I have to compromise on my sleep time. There are days when I am not able to sleep well. I am curious about how much sleep is ideal for me – I am 16. And sometimes, I find it difficult to sleep right away after hitting the bed. Please help. — A Sleepy Student 

A. By and large, teenagers need at least nine hours of sleep every day to remain productive and happy. But these days due to heavy school workload and sometimes bad pre-sleep habits, getting sufficient sleep has become a challenge. However, you can do these things for a happy snooze...
 
Set a regular bedtime: Try going to bed at the same time every day, including on weekends. On a weekend, an hour of delay is still okay, but don’t delay it a lot or this change will mess up your circadian rhythm (internal body clock that controls your sleep cycle). 
 
Follow sleep hygiene: Make for some “quiet time” prior to your bedtime, which means switching off or putting away all electronic items. Instead, listen to soothing music or read a book (that you can put away on time!). Reading, usually, lulls you into sleep. 

Exercise regularly: Exercise promotes deep sleep. Have a devoted fitness regimen; but avoid exercising after 2 pm, and especially, before bedtime as it stimulates the mind which can interfere with sleep.

Use thick curtainsA comfortable bedroom is a must for sound sleep. Select good quality mattress and have thick curtains to block away any source of light. 

By Jitendra Nagpal,  psychiatrist

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Comments

Hemalatha.G Sethu Bhaskara Matriculation Higher Secondary Scho

Even I''m suffering from this issue. I''ll follow the given tips!

Lubhna Dongre Centre Point School

Thank you so much for this advice, there are many teens who do face this problem. It is common to see teenagers sleeping late night, which disturbs their mind, brain affecting on health. I will surely follow your given guidelines.

Antara Bose Shri Shikshayatan School

I will have to follow these tips....I too need a good sleep which I am not getting....

Ronit.R National Hill View Public School

Thank you for these guidelines

Himanshi Dhawan Saffron Public School

Heavy workload is acting detrimental for school students and is transforming them into "Insomniac". Many a times, I do find it difficult to get to bed on time. Thanks a lot for the tips! I hope that they will be of great help for me and other students who are dealing with this issue.

CHHAVI RANA RUKMINI DEVI PUB. SCHOOL(PITAMPURA)

Great advice. A must follow...

Aikya Oruganti Epistemo Global - Vikas Leadership School

Thanks for the tips

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