How can we stop the sleep deprivation epidemic in children?


Sleep & Health – Good Sleep Anywhere

The shocking truth is that the generation of teenagers growing up now is it chronic sleep deprivation. According to a survey by the National Sleep Foundation, more than 87 percent of students in the US receive far less than the recommended eight to 10 hours of sleep, and the time in which they rest becomes shorter – a serious threat to their health, safety and academic success.

Lack of sleep increases the likelihood that teenagers will suffer from it many negative consequences, including low concentration, bad grades, drowsy driving, anxiety, depression, thoughts of suicide and even attempted suicide.

But what can we do to prevent that? Sleep deprivation epidemic in children from spreading even further?

Let me outline one ideal daily routine so that a child develops for a sound sleep. Granted, some of the suggestions in this article seem like one UtopiaBut the truth is, we must do everything we can to make sure our children sleep healthier again. And to achieve that goal, you have to break completely new terrain.

The ideal day for a perfect teenage night

The ideal day for a perfect night starts with you Alarm clock start about ten minutes before the child gets up. My advice is to use a wake up light alarm clock, also known as a Sunrise alarm clock, this gradually illuminates the room in a way that mimics the morning light and therefore taps into that of the child natural biorhythms. If the light shower is not enough, a sound signal or music amplifies the wake-up effect.

After getting up and showering in a sufficiently lit bathroom, it is Breakfast time. The ideal breakfast contains carbohydrates and protein, including rosemary, mint, mate or lemongrass tea.

At school

School starts at nine o’clock for the older children and eight o’clock for the younger ones. In general, the school’s morning schedule includes activities that require it a great deal of attention, as this is usually highest in the first half of the day. However, there is one Immerse yourself in the children’s attention between nine and ten o’clock, during which time the teacher focuses on an activity that does not require too much concentration.

Should be a child lose weight in short, the teacher does not reprimand him, and the child sitting next to him does not jerk or wake him; instead, she can give in to microsleep, Then she is fit for the next three to four hours. Ideally, students should sit in a chair where they can rest their heads, or they should rest their heads on the school desk.


The Turning point of attention starts around 12 or 1 p.m. for younger children and around 2 p.m. for older children. A large lunch usually encourages this Lunchtime. It’s good; After all, it is the main meal for most children at this stage in their lives. Hence the ideal school has one large quiet roomand every child who is tired and want to lie down can do this after lunch without being looked at crookedly by others.

Every sleeping area has an alarm mechanism that automatically switches on a countdown function as soon as the child lies down. This is not a conventional alarm clock with sound or light alarm functions that would disturb other students in the same room, but a mechanism that gently vibrates the sleeping surface after approx. 30 minutes. As soon as the child gets up, the vibration stops and the resting place waits for the next sleeping guest.

Alternatively, the children can just relax by listening to music, going for a walk or playing outside.

Well, since the children have already cultivated theirs Napping and resting habitsThere is no need to provide coffee or energy drinks as powerful artificial awakeners in the canteen or cafeteria. Instead, children can choose to do it black, green or ginger tea.

The second half of the day

After the lunch break, the children go into the second half of the day well rested, ready to pursue activities such as music, art, or sports. That’s because physical fitness is greater At this time than before lunch, while mental fitness deteriorates.

The next energy low occurs around 4 p.m. for younger children and after 5 p.m. for older children. This is counteracted with another pause, During this time, the children take a short nap (ideally 10 to 20 minutes) or relax actively or passively.

Afterwards, their mental alertness increases again, while many children maintain their physical fitness from the afternoon onwards. Therefore, These three to four evening hours are the best time Do homework or pursue activities like sports or music.

Time for dinner

Since the teenage years are a time of rapid growth and development, eating a healthy, balanced diet is vital. Some healthy dinners to choose from include whole grains, vegetables, lean protein, and low-fat dairy products. Foods high in saturated fat, sugar, or salt should be avoided.

Since Obesity in Young People Is a growing problem, the meal should meet the individual energy needs. However, the focus should be on eating a eating healthy and being active instead of losing weight.

When bedtime approaches

Screen time should end at least an hour before bedtime. This leaves time for family talks, a warm bath or something else rituals that promote sleep.

In general, it is good to choose an activity that is repeated every day. Remind the brain that bedtime is approaching. This can also be as simple as a sleeping drink like chamomile or lemon balm tea or warm milk with honey.

As the whole family Values ​​sleep and going to bed at the right time has been trained from early childhood Child goes to bed voluntarily when he or she is tired.

When the child goes to his room, it will The light is already dimmed. The room is neat and in a good mood (around 20 degrees Celsius or 68 degrees Fahrenheit) the bed is comfortable and invites you to sleep. In this dark, calm, homely atmosphere, it shouldn’t be a problem fall asleep quickly.

Establishment of a sleep-promoting routine

It is important to note that the entire settlement process is sLeep-promoting, but not overly sleep-focused. It’s not about holding on to you obsessively special sleep ritual.

The point is to create one relaxed and flexible sleep approach that treats it as a normal part of everyday life and not as the fulcrum around which the whole evening and family life revolves. It’s important too achieve a balance where all family members do enough to naturally encourage sleep but not allow it to become a sleep Point of obsession.

We have to be a role model for our sleep

That’s about what the daily routine might look for our children if we want to teach them healthy sleep-wake behavior. As parents and educators, we must Idol For our children, sleep deserves attention and respect.

This includes the critical awareness of the Risk of lack of sleep in children in schools and kindergartens. Getting enough sleep is a must Priority at home, But educational institutions must also ensure thisand it must be possible for children to take naps at noon or even during class.

Especially in the age of smartphones and social media, we all have to relearn how to handle our own natural need for sleep This makes the nap just as tempting for our children as the latest hairstyle, clothes or smartphones.

Only if we succeed Anchoring this new approach to sleep With the awareness of our children and those who care for them, we can prevent the many problems caused by lack of sleep in children devastating effects on their mental and physical health.

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