Don't let it go, how to let youth "get rid of trouble"?Expert suggestions do this

Studies have shown that according to elementary school students, it is recommended to sleep at least 10 hours a night, at least 9 hours of junior high school students, 8 hours of high school students, more than 95%of primary school students, nearly 91%of junior high school students, and 84%of high school students Instead of sleep during school day.

Compared with 2009, the sleeping duration of adolescents in each section of sections showed a downward trend. The average sleep duration of school and junior high school in elementary and junior high school decreased by about 40 minutes, and the high school stage decreased by about 10 to 20 minutes.

In the summer vacation just now, adolescents may also further experience problems such as decline in sleep quality, extended sleep latency, and shortening sleep time.

1. The impact of changes in learning habits on the sleep cycle of adolescents

Although teenagers often rest at 10 or 11 pm during school at school, due to the decline in learning tasks after holidays, increasing entertainment activities, and the disruption of life rhythm, leading to the increase in staying up late.

2. Adverse use habits of electronic products affect adolescent sleep

During the holidays, the problem of sleeping in youth show a significant upward trend, which is significantly related to excessive electronic product usage and screen exposure duration.

The influence of light on the rhythm of the day and night at night is particularly obvious. Under low -intensity light such as LED, computers, television, mobile phones, and tablets, melatonin synthesis decreases, disturbing the calibration and coordination of the biological clock, leading to the disorders of day and night rhythm and reduced sleep quality.

3. The effect of multiple stress on youth sleep

During the holidays, many teenagers may also face multiple pressures such as study, employment, and anxiety about the new crown epidemic.

The academic studies of some teenagers are affected by the development of a new round of epidemic, and they will face the pressure of catching up after the epidemic, which is one of the reasons why adolescents have a high proportion of insomnia and poor psychological state.

So, how to deal with the problem of adolescent sleep during holidays?

First, exercise makes sleep better

Moderate exercise helps to improve sleep by people with high -quality sleep.

Appropriate sports activities during the day can improve our sleep quality.

The World Health Organization (WHO) recommends that at least 150 minutes of medium -intensity sports activities per week, 75 minutes of strenuous exercise, or both.

Second, let the child start for an hour later

A study from the University of Oxford in the United Kingdom showed that the physical function of adolescents is 2 hours later than adults every day. "Let teenagers get up at 7 am, just like to get up at 5 am in the morning."

In 2017, the Start School Later of the United States also proposed an initiative to postpone the school time, which promoted at least 16 states in the United States to delay school class time this year.

Compared with "going to bed early and getting up early", it is better to let children sleep more in the morning and eat breakfast slowly, which is the king of physical fitness and learning efficiency.

Third, the habit before bedtime is critical

Studies have shown that after 9 o'clock in the evening, young people aged 12-18 will contact at least 4 types of electronic equipment at the same time. The use of these equipment will make it difficult for children to enter sleep.

Playing some games that stimulate the brain (shooting games and other video games) before going to bed can also lead to less deep sleep time (REM fast eye movement time) less than normal children.

Therefore, try not to touch electronic equipment within 1 to 2 hours before bedtime, which will help young people sleep.

(Edit Rainbow. Picture source network, invading deletion)

Hunan Medical Chat Special Author: Zhou Xuhui, Second People's Hospital of Hunan Province

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