sleepless in adolescence shorter
TRANSCRIPT
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SLEEPLESS IN ADOLESCENCE
Blesilda Whitaker
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FACTS ONSLEEP FOR ADOLESCENTSAdolescents need more sleep at least 9.25 hoursStay 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 or less 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 is for 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 napsNo exercise at least 4 hours before sleep timeDevelop 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 SUGGESTIONSChange school 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/dinner at 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.