Increasing academic
pressure has increased the time Indian students spend at school or engaged in
academic work at home. On top of this technology has entered their life like
never before and hence Indians next generation is losing out on their bedtime.
In order to make sure that they get enough sleep, some factors need to be kept
in mind,
Tips that parents should make sure their children follow.
Daily physical exertion and exercise: Whether it is an invigorating
game of football, a round of gully cricket, or just cycling around the
neighborhood, physical exertion during the day primes the body to get a good night's sleep. Parents should encourage their children to go outside
and play or take a run around a local park for their health, fitness, and
bedtime.
As long as the exercise
doesn't happen in the 2 hours preceding their bedtime, teenagers will find it
easier to wind down and fall asleep peacefully and wake up rested, alert and
happy the next morning.
A bedtime for devices: It isn't just teenagers - 25 percent of
adults are also spending precious time watching shows on TVs and smart phones
that should have ideally been expended in sleeping and becoming prepared for
the next day.
Jokes about the age-old
argument between parents and children about bedtime and late-night TV watching
apart, all devices in the household should be retired at least an hour before
the children's bedtime. This includes smartphones, laptop computers and
televisions.
Parents can join their children in this exercise to keep the
protests to a minimum, and also get some better sleep themselves!
Teenagers can read a book or the family can play board games instead of staying
glued to the television and then staying up until midnight.
Complete darkness in the bedroom: The science on the subject is
absolutely clear - the best sleep is enjoyed in darkness, as the lack
of light triggers the body and sends it a critical signal that it is now time
to sleep.
Light exposure at the time
of sleep through bright lights outside the window or the harsh blue
glare of a lit-up smartphone on the bedside table stimulates
alertness, which makes healthy, abundant and refreshing sleep harder
to achieve.
Design the teenager's bedroom to prevent unwanted light exposure.
For younger children, a nightlight with a red bulb is ideal as light at that
wavelength is less disruptive than other colours and wavelengths.
A comfortable mattress: Even the most exhausted child will find it
hard to sleep even in the darkest room if their bed is uncomfortable.
Parents and children should ensure that their bed is clean and that the
mattress is comfortable and provides the kind of back and body support that
helps the children rest.
