Sleepless in adolescence shorter

Sleepless in adolescence shorter

• 1.
  SLEEPLESS IN ADOLESCENCE Blesilda Whitaker
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  FACTS ON SLEEP FOR ADOLESCENTS Adolescents need more sleep at least 9.25 hours Stay up later and sleep longer Biological clocks shift Melatonin is secretion is delayed. - 9:30 p.m. for younger adolescents and 1 hour later for older adolescents
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  RESEARCH -7 hrs orless per night engaged in more delinquent acts (Clinkinbeard et al, 2011). - >8 hrs = tired/sleepy, cranky, irritable, sleepy in class, depressed, and drink caffeinated beverages (Santrock, 2012).
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  SLEEP HYGIENE Bed isfor sleep only. Limit stimulants before bed 6 hours before bed or at all. Avoid heavy meals or high in sugar and spice snacks before bed. Avoid naps No exercise at least 4 hours before sleep time Develop a sleep ritual. Learn and implement relaxation and breathing techniques. Air, light, temperature, and bed, mattress and linens in the room are comfortable, adequate and pleasant.
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  TIPS AND SUGGESTIONS Changeschool hours Start time -8:30 a.m.-1000 a.m. End time - 4:00 p.m. -5:30p.m. Enforce bed time hours and bed time routine. Limit use of electronic media and certain activities “You don’t have to make a happy plate.”
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  MORE TIPS Have supper/dinnerat a reasonable time. Relaxation techniques . Healthier meals at school and at home. Physical education classes should be mandatory. -1 hour a day- 3 times a week - A.M or P.M
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  REFERENCES -Santrock, J. (2012).Adolescence. New York: McGraw-Hill. -Clinkinbeard, S. S., Simi, P., Evans, M. K., Anderson, A. L. (2011). Sleep and delinquency: Does amount of sleep matter? Journal of Youth and Adolescence.