HAST PUBLIC SCHOOL & JR.COLLEGE.DODAICA
BLOG NO 146
Many parents often seen complaining about increased irritability , aggression and anger in their children. Multiple factors can contribute to a particular child’s struggles with anger, irritability, and aggression (behavior that can cause harm to oneself or another). One common trigger is frustration when a child cannot get what he or she wants or is asked to do something that he or she might not feel like doing.
Inadequate quality sleep or sleep disorder in children is a growing problem . *During daytime hours, children with inadequate sleep may also *:
• seem more moody and irritable
• act in a more disruptive way
• fail to perform at their usual level in school
It has been noticed that a wide range of school and college students are sleep deprived, and most often are not getting enough sleep that leads to problems with regards to their sleep, learning ability and their memory* .
Here are few tips to improve sleep
• 1. Keeping a regular sleep schedule- Waking up at the same time every morning even if it’s a weekend or a holiday .
• 2.Exercise regularly- three times or more per week. Studies confirm that students in good physical condition get to sleep quicker and sleep better. Try to get in at least 30 minutes of moderate physical activity, five to seven hours before bedtime.
• 3.Avoid caffeine- For many students, intake of coffee and or tea interferes with their sleep. If it does, cut back or avoid it altogether in the hours before you go to bed. Tea coffee in the evening disturbs sleep.
4.Savor your last hour before bed- Some students take longer to wind down than others. Read a book for pleasure. Avoid television or your laptop. Drink warm milk. Hunger may disturb sleep. A light bedtime snack (especially warm milk or similar drink) seems to *help many individuals sleep.
• 5. Wake up early- Getting up early to complete homework when necessary, rather than studying into the late hours is always advisable*. students are more productive during morning hours than late at night.
o 6.Increase bright light exposure during the day -* Our body has a natural time-keeping clock known as your circadian rhythm*. Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as night time sleep quality. *2 hours of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80%. Daily
o 7.Reduce blue light exposure during the day – Exposure to light during the day is beneficial, but night time light exposure has the opposite effect Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst
o 8.Don’t eat late in the evening – Eating late at night may negatively affect both sleep quality and the natural release of HGH hormone (HGH Hormone from Pitutary gland improves learning ,memory and bone health)
o 9.Relax and clear your mind in the evening- Many people have a pre-sleep routine that helps them relax. Like listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization.
10.*Quality Sleep has a key role in our health One large review linked insufficient sleep to an increased risk of obesity by 89% in children* and 55% in adults*.
Other studies conclude that *getting less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes.
If you’re interested in optimal health and well-being, it’s recommended that you make sleep a top priority and incorporate some of the tips above*.
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