Sleep
What is Sleep Hygiene?
Sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness. (sleepfoundation.org)
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How Much Sleep is Healthy for Me?
*National Sleep Foundation
Negative Impacts of Poor Sleep
Increased irritability
Weight gain
Connection to mental health issues
Difficulty with focus/attention
Academic struggles
Difficulty with emotional regulation
Increase in sickness
Poor athletic performance
Increased risk of injuries
How to Get Better Sleep
Here are a few guidelines that can help teens develop better sleep hygiene.
Get up at the same time every day. A consistent sleep schedule will help teens regulate their sleep rhythms. If they do sleep later on weekends, it should only be for an hour or so more than usual.
Unplug earlier. Along with keeping teens occupied late into the night, smartphones detract from sleep via the artificial light they emit, which stimulates more cortisol (the hormone that tells the brain to be alert and productive) than the sun itself.
Exercise. Research shows that people sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise a week.
Avoid sugar at night. Sugar destabilizes our glucose levels, creating a burst of energy. That's followed by a drop in blood sugar that, in turn, stimulates the release of adrenaline and cortisol – waking us up in the wee hours.
Take a bath or shower before bed. A relaxing routine can help your mind and body prepare for sleep.
(usnews.com)
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