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Sleep Tips for Adolescent Children

According to the survey, physical changes in adolescents make them need to sleep more and struggle to get up in the morning. Because of their internal physical clocks, they slow down during youth, which explains why teenagers don't sleep at midnight. Teenagers need about 10 hours of sleep a night to stay awake during the day, but in practice, teens now sleep about 6 hours a night, four hours less than the actual standard. Problems such as too early in school, difficulty in sleeping, work, socializing and homework are all major factors that lead to a lack of sleep. If lack of sleep, they will indifference to surroundings easily, in the process of memory, will encounter difficulties, concentration, communication skills and ability to think are significantly affected.

Keep enough sleep

Sleep as much as 10 hours a night to keep your fresh.Even 7-8 hours of sleep is better than the average teenager.

Exercise to stay healthy

Exercise at least 3 times a week for 20-30 minutes each time, which can lead to more restful sleep.But avoid exercising before bed, because it stimulates the body that needs to slow down and makes it difficult to fall asleep.

Balanced diet

Eat more fruits, vegetables, grains and carbohydrates, and all kinds of meat and fish should be eaten more, and you should reduce your fat intake and avoid Fried and Fried foods.

Arrange three meals a day, a light, healthy breakfast, a rich lunch, and a moderate amount of dinner.

Eat more chicken, fish, or other vegetables, which protein reach products, to prevent hunger during sleep.

Avoid eating too much during the four to five hours before sleep.

Establish a fixed schedule

Choose a bedtime routine that will allow you to get enough sleep and set a regular schedule for your weekdays and weekends.Teenagers who can sleep regularly will reduce the amount of time they need to sleep actually.

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