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The Role of Proper Sleeping for Teens

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How Much Sleep Do I Need? Teens need about 8 to 10 hours of sleep each and every night. Unfortunately, many teens don’t get enough sleep. Not getting enough sleep a person needs can really affect your moods, mind, and actions.

Why Don’t Teens Sleep? Many experts say that during teen years, the body’s circadian rhythm which is like a biological internal clock that is temporarily reset. Melatonin is a brain chemical that is linked to the body’s sleep function. Due to the fact that the hormone melatonin of the brain is produced later at night for teens than it is for young kids and adults, this can make it harder for teens to fall asleep early. It will start telling a person to both fall asleep and wake up later. This is why different age groups of people have different length of sleep that is needed. This malfunction in the brain can make it harder for teens to fall asleep early. Not just the body is holding back sleep for kids, but for most teens, the pressure to do well in school is more intense than when they were younger kids. Teens sometimes also have other demands. Things outside of school like sports and other extracurricular activities to be working on. This might be a couple of the main reasons why teens are not sleeping.

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What Happens When You Don’t Get Enough Sleep? Many teens who fall asleep after midnight and still have to get up early for school in the morning, might squeeze in only 6 or 7 hours of sleep a night. A few hours of missed sleep a night may not seem like a big deal, but it can create a noticeable deficit over time. These changes in the body’s circadian rhythm coincide with a busy time in life.

Why Is Sleep Important? A poor sleep affects everything from someone’s ability to pay attention in class to his or her moods and actions. According to the National Sleep Foundation, a poll in the U. S as reported, that there are more than 25% of high school students falling asleep in class. Lack of sleep doesn’t just affect school work. The are more than half of the teen surveys reported that a teen had driven a car while sleepy over the past year. Over 15% said they drove drowsy more than once a week! The National Highway Safety Traffic Administration estimates that more than 100,000 accidents, about 40,000 injuries, and over 1,000 people are killed in the U. S. every year in crashes caused by drivers who are just simply tired. Experts have tied lost sleep to poorer grades. Lack of sleep also damages teens’ ability to do their best in athletics or other activities outside of school.

Am I Getting Enough Sleep? Even if you think you’re getting enough sleep, you might not be. Here are some signs that you might need more sleep: difficulty waking up in the morninginability to concentratefalling asleep or drowsy during classes. Avoiding stimulants. This means to not drink beverages with caffeine inside, such as soda, tea, and coffee, after 4 p. m. Try to do this every day and you’ll see a noticeable difference very quickly!Relax off your mind. Avoid violent, scary, funny, or action movies or TV shows right before bed. Basically avoiding anything that might set your mind blowing and heart racing. Reading books with active plots may also interrupt you from falling asleep. Next time you read or watch movies at night, try something calm. Studies have shown that a calm or gentle book or movie will help a person’s sleep. Keep the lights down. Light signals the brain that it’s time to wake up. Staying away from bright lights, as well as listening to calming music, can help your body relax. Try to avoid TV, computers and other electronics, and using your phone (including texting) at least 1 hour before you go to bed. Wake up with bright light. Bright light in the morning signals your body that it’s time to get going. If it’s dark in your room, it can help by turning on a light as soon as your alarm goes off.

Avoid napping too much. Naps of more than 30 minutes during the day and or nap 5 hours before your bedtime may keep you from falling asleep later. Don’t stay up all night. Don’t wait until the night before a big test to study. Did you know that cutting sleep the night before a test may mean you perform even worse than you would if you’d studied less but got more sleep. Sleep is important!If you’re drowsy, it’s hard to look and feel your best. Schedule “sleep time” as an item on your calendar to help you stay happy and healthy.

What Positions Are Good To Sleep In?Sleeping On Your Back. Sleeping on your back may not be the most popular position to sleep in, although it is the healthiest option for most people. Sleeping on your back allows your head, neck, and spine to rest in a neutral position. Just be sure to use a pillow that elevates and supports your head enough. This might sound very surprising, but only 12 percent of people actually sleep on their back.

However, snoozing on your back can also make snoring more severe. Sleeping On Your Side. This position is where your torso and legs are relatively straight. Unlike sleeping on your back, you’re less likely to snore in this sleeping posture. 23 percent of people choose to sleep on their side, which is still a very little amount. Although there’s one downside; It can lead to wrinkles because half of your face pushes against a pillow. Sleeping On Your Side With Bent Knees. With 65 percent of adults choosing this option, it’s the most popular sleep position. A loose, fetal position where you’re on your side with your torso hunched and your knees are bent. In a fetal position that’s curled up too tightly can restrict breathing. It can also leave you feeling a bit sore in the morning.

What Happens During Sleep? While you’re asleep, your brain is still active, maybe even more when you’re awake. As you sleep, your brains goes through the five stages of sleep. The stages 1, 2, 3, 4, and REM (rapid eye movement), make the sleep cycle. One complete sleep cycle lasts about 80 to 100 minutes depending on the person’s day and how tired they are. During an average night’s sleep, a person will go through about four or five sleep cycles. Stages 1 and 2 are of light sleep periods. Which a person can wake up easily from. During these 2 stages, eye movements slow down and will eventually stop. Heart and breathing rates slow down and body temperature decreases. Stages 3 and 4 are the deeper sleep stages. It’s more difficult to be woken up during these 2 stages, and when awakened, a person will often feel and dizzy for a few minutes. Stages 3 and 4 are the type of sleep that we crave for when we are very tired. Your The last and final stage of the sleep cycle is known as REM sleep because of the rapid eye movements that occur during this stage.

During REM, other physical changes take place. Breathing becomes rapid, the heart beats faster, and the limb muscles don’t move. This is the stage of sleep when a person has the most vivid dreams. Sleep Is Important! Sleep is important not just for teenagers, but for important for all. Everybody should get the hours of sleep that they need. Doctors also encourage teens to make lifestyle changes that promote good sleeping habits. You probably know that caffeine can keep you awake, but many teens don’t realize that playing video games, texting and using mobile devices, or watching TV before sleeping can too. Will you take your time to organize a new sleep schedule? Remember, all teens need that 8 to 10 hours.

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