How do you encourage teens to sleep regularly after back to school? - Al-Ghad newspaper

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Washington — School may look a little different during the coronavirus pandemic, but parents remember one common denominator from the pre-pandemic days: the struggle to get teens to sleep. In fact, staying up late to see or talk to friends may be an even bigger problem now that teens are catching up on social media. Then there are the typical distractions like TV, video games, etc. So what are parents doing here?

Teens between the ages of 13 and 18 need between 8 and 10 hours of sleep a day, according to the US Centers for Disease Control and Prevention, to allow their bodies to repair, enhance memories, and stay healthy. The agency notes that pre-teens need between 9 and 12 hours a night, according to CNN.

Depriving teens of a full 9 to 10 hours of sleep for just one night significantly slows reaction and cognitive processing speed, while also reducing a teen's ability to stay alert, according to a 2014 study.

Other studies have shown a link between lower sleep duration and academic achievement in middle school, high school, and college, as well as higher rates of absenteeism and tardiness, and lower willingness to learn.

According to experts, there are tried-and-true techniques that can get a teenager back into a regular sleep schedule, which will help improve his academic performance and mood, according to a CNN report.

And with the added stress of homework, extracurricular activities, and the lure of social media, it can be difficult to help your teen sleep better. Experts suggest talking to your teen about the biological changes in his sleep cycle and discussing ways you can solve the problem.

* Do not allow long hours of sleep on the weekends

Try to wake your teen on weekends within an hour of his or her usual time to get up during the week for school. If they wake up at 6 a.m. on weekdays, try to wake them up by 7 a.m. or 8 a.m. at the latest, on Saturdays and Sundays.

According to Children's Mercy Hospital in Kansas City, "The rule of thumb is that for every extra hour a teen sleeps on the weekend, it takes a day for the body to adjust."

* early sleep

You're certainly fighting a hormonal change in teens' bodies, but a small step can help, experts say. Going to bed just half an hour early each night adds 3.5 hours toward remedying any sleep deficiency.

According to experts, this applies to parents as well. Be a role model for your kids by turning off the TV and going to your bedroom an hour before bedtime to unwind. If the entire house is closed and quiet, it sends the message that sleep is a priority in your home.

* Ban screens in the bedroom

Sleep experts stress that all homework, browsing social media, or watching TV should be done outside the bedroom. The brain needs to know that the bedroom is only for sleep, so when you get in and start your bedtime routine, the relaxation response is already underway.

* Establish a routine for relaxation

For example, it is a good idea to invite the children to the family room to enjoy some soft music or some recorded stories. You can also do some family yoga or play a meditation tape.

Focus exercises are also very important. A new study found that schools that taught at-risk children yoga-based breathing and movement techniques improved sleep an average of 74 more minutes per night.

Then, send everyone to take a warm shower or shower just before the lights go out.

* Preparing for a deep sleep

A cool, dark bedroom helps the body sleep deeper and for longer. Keep the temperature at or below 60 to 67 degrees Fahrenheit (15 to 20 degrees Celsius). Turn off any blue light from smartphones, computers, and electronic watches by either charging them outside the bedroom or covering them with a piece of clothing. Go ahead and turn off any social media or work alerts.