Teenagers need 9 hours or more of sleep, study says
A study at St. George's School in Rhode Island, , Confirms that delaying the start time of morning classes in schools benefits the sleep of adolescents and, consequently, the quality of life and income of these young people in the studies.
An inadequate sleep, defined as below nine hours a night for teens, is a well-known problem among family members and teachers, so medical student Judy Owens, a sleep quality specialist at Hasbro Children's Hospital, encouraged delay in class start in modest 30 minutes by changing 8:00 AM to 8:30 AM, which contributed to a significant improvement in the concentration, mood, and health of the students.
Approximately 3,000 students received parental permission and agreed to participate in the study, published in the July the Archives of Pediatric and Adolescent Medicine. Of these, about 280 responded to an e-mail questionnaire that surveyed sleep satisfaction before and after the time change. This questionnaire included scales to measure lack of sleep, wakefulness, and depression. The results showed drastic declines in the percentage of students who felt they rarely or never had a good night's sleep (from 69% to 34%), and those who reported never being satisfied with sleep (from 37% to 9%).
Other study notes still report that fewer students reported feeling fatigue or lack of motivation, and the proportion of self-styled unfortunate or depressed students dropped significantly from 66% to 45%. Just as there was reduction of students who went to the ward due to complaints of fatigue and fatigue. The teachers also reported a 36% reduction in the number of absences or delays, further grounding the study.
According to the study, biological changes in adolescents can cause what is known as a phase delay, that is, the subsequent onset of sleep and awakening due to the change in the circadian rhythm of the young, who is responsible for regulating the biological clock, keeping the body alert throughout the day and relaxed at night. sleep for a teenager revolves around nine o'clock and fifteen minutes a night despite changes in sleeping and wake-up times. "At a practical level, this means that an average teenager has difficulty falling asleep before 11pm, so the ideal time to get up would be around 8am," Owens says.
Sleep deprivation can lead to serious consequences such as losses and changes in mood and behavior, falling attention level, memory and quality of life in general. "In addition to biological factors, adolescents are exposed to multiple environments and lifestyles, such as extra-curricular activities, homework, and homework after school hours, which has a significant and significant impact on their sleep conditions," he adds.
At school, uneven sleep may still result in low academic achievement and a drop in motivation to learn. The harms can also be reflected in a young man's health, such as weight gain, lack of exercise, and consequently the use of stimulants to maintain alertness.
The specialist explains that adolescents often sleep a lot during the end of week due to insufficient sleep during the week, which contributes to the breakdown of the circadian rhythm and falling alert levels during the day. Owens comments that "it is not surprising that a large number of studies have documented that the adolescent is deprived of his sleep and seems pathologically sleepy during the day."
Better sleep for better living
Some basic advice can help teenagers and adults get better nights sleeping. The neurologist Shigueo Yonekura, from the Institute of Medicine and Sleep at Unifesp, gives simple tips on how to ward off insomnia.
- Before going to the bedroom, it is crucial to appease the anxieties of everyday life. Do not go to bed as soon as you arrive. First take a warm bath, try to relax, and then go to bed.
- Turning off your TV and computer is a very effective method. The light of these devices delays the production of the substances responsible for the warning that it is bedtime.
- Physical exercises should be done up to four hours before going to sleep, or the body will still be agitated. help, however, one must choose the right herbs. Nothing to drink black or green tea, rich in caffeine, which is stimulating. Infusions of melissa and chamomile induce sleep and still improve their quality.
- Eat little at night. Make a light meal, using, for example, asparagus, heart of palm, rice, potatoes, oats, and soy.
- That juicy steak should never be eaten at night, because the protein that makes up this food activates the sympathetic nervous system, responsible, among other things, for leave your body in a state of alert, thus favoring a greater discharge of adrenaline.
- An interesting ritual is after the warm bath, light a blue lamp and drip a few drops of lavender oil on the pillow. This technique calms the thoughts, relaxes the body and induces a better sleep.
- A glass of warm milk also helps to find the way to a quiet sleep, because the food possesses (in a not very great concentration, it is true) , tryptophan, which is a precursor of serotonin, another neurotransmitter that is strongly associated with deep relaxation.
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