| Beating the Body Block: Tips for Teens |
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Raleigh News and Observer Many young children wake up at the crack of dawn, but in late puberty, their sleep-wake cycles, or circadian rhythms, change, some researchers say. Their bodies start to secrete melatonin, a sleep-related hormone, at a different time. They don't get sleepy till late at night and then don't feel like getting up in the morning. This clashes with the typically early high school starting time of 7:30 a.m. Early school start times combined with after-school activities, jobs or social outings that stretch out the day mean that many teens don't get enough sleep. Here are some tips for good sleep management for teens, who need about nine hours of sleep: - Go to bed and get up at the same time each day.
- Avoid caffeine and nicotine after noon. Also avoid alcohol, which can disrupt sleep.
- Avoid heavy studying or computer games before bed; they can be over stimulating.
- Try not to get into arguments right before bedtime.
- Don't sleep with a computer or television flickering.
- Avoid bright light in the evening, but open blinds or turn on lights in the morning to aid awakening.
- It's OK to sleep in on weekend mornings, but more than two or three extra hours disrupts the body clock.
Source: Sleep Disorders Clinic And Laboratory, Stanford University School Of Medicine (Distributed by Scripps Howard News Service, www.shns.com.)
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