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When to Sleep
Feeling good is a matter of timing
Feeling good is a matter of timing
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Why is my teenager always tired?

You may have a consistently tired teenager with schools starting before 8 a.m. Teenagers do need more sleep when their bodies start puberty. Getting enough sleep is not as easy to achieve at that age. Bodies are growing, their hormones are surging and changing. These body changes require more sleep for repair and growth than an adult body, which is full grown.
Why do teenagers seem to always grow more in the summer? It isn't just a coincidence. Teens are finally able to get the amount of sleep they require to be healthy over these few months when they don't have to wake early in the morning to make it to school before the bell rings. Consider this: the American Academy of Pediatrics (AAP) has asked for schools to start no earlier than 8:30. Some schools are in first period at 8:00 a.m. Some schools have already been taking notice and are starting at 9 a.m. so they can properly grow, learn and score better on tests. Most schools and school boards are run by adults that want to start early. Out of more than 19,000 public schools, only 1,000 have start times than 8:00 a.m. Teachers and their school boards are discarding the recommendation from the American Academy of Pediatrics in spite of the medical evidence.
This puts your child's health and sleep health back on you. Included here are some guidelines for your child specific analysis in regards to his sleep health. Teenagers normal sleep time is around eleven at night to 7:00 o'clock in the morning which will give the minimum of eight (8) hours. This is not enough because our teenagers need between 9 and 10 hours of sleep hours of sleep each and every night. Consult the When to Sleep calculator to determine if your teenager should be going to sleep at 10 p.m. or possibly starting his sleep routine at that time. Read more on determining the right amount of sleep for a person of any age.
During the teenage years, teens feel more awake at night effecting their circadian rhythm. Circadian rhythm is the bodies clock that regulates your sleep patterns and it can be effected by the light emitted from electronic devices like smart phones. "Teens have all the same risks of light exposure, but are systematically sleep deprived because of how society works against their natural clocks. Asking a teenager to get up at 7a.m. is like asking me to get up at 4 a.m." says Steven Lockley, sleep researcher at Harvard Medical School. Staying up a little later and watching a tv show before bed or texting in bed or checking facebook may actually be depriving them of sleep.
Not getting that extra couple of hours at night can lead to partial sleep deprivation. Studies do show that teenagers who get the proper amount of sleep will make better grades. The teenager who drives will be less likely to be in an automobile accident with adequate sleep. Sleep deprivation can even cause changes in mood (for the worse), reduce productivity, increase errors, reduce attention and vigilance, and even cause false memories and memory recall problems. Sound familiar?
These are just the more noticeable short term side effects of sleep deprivation. The ones that are overlooked are the ones cause by a decrease in hormone production. The body replenishes and excretes hormones while we sleep. The most import of these for a growing body is human growth hormone. A chronic lack of sleep can actually be stunting a teenagers growth. This is not a good thing, particularly for boys.
Existing research shows that lack of sleep during formative years can lead to major health problems in their adult years, such as heart disease, obesity, and can damage overall mental health. Obesity in childhood increases your risk of obesity in adulthood which in turn is linked to increased cancer risks. Teens who get the proper amount of sleep have a lower risk of obesity and a lower risk of suffering from depression during childhood. Medical Considerations: If you have the thought that your teenager may have a medical issue like sleep apnea, etc., you should seek medical advice, sooner rather that later.
If your teen insists on staying up later of having a later curfew to hang out with friends, perhaps only allow that sort of behavior when sleeping the next day is an option. Fridays, Saturdays, and three day weekends just like adults. While your teen may put up a fight on getting to bed on time, the positive health benefits of getting the right amount of sleep for their age will be worth the extra hassle. #sleeptips #sleepcalculator #sleepyhead  
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The Right Amount of Sleep


Chances are that you aren't getting the right amount of sleep or at least not the amount that would help you finally feel rested. Waking up without sleep inertia, that groggy feeling is all a matter of timing, but waking up feeling rested and recovered is another thing completely. How much is it worth to be able to have peak performance during your most productive hours instead of just slogging through?
Recent research suggests that the old thinking about eight being the best with more than eight being even better may be wrong for most of us. The studies just coming out recently have the benefit of larger data sets, so the averages and measure are more accurate than some of the older studies. Tying sleep to performance and health has lead scientist to think that seven hours may be just about the right number for most people. Most of the people studied the showed their optimal amount to be anywhere from 6.5 to 7.4 hours, with the lowest morbidity and mortality rates coming at seven. Getting eight might actually be hurting your health and it is probably diminishing your mental performance the next day.
Performance Increases and Decreases
Gains from the right amount of sleep peak around seven hours before oversleeping starts to reduce performance. Not getting enough sleep, even as little as 20 minutes, can affect your mental abilities through out the day. If you don't get that 20 minutes several nights in row, this is called "partial sleep deprivation" and it has been shown to reduce attentiveness and vigilance.
Getting more that 8 hours also starts to hurt, particularly if chronic. Oversleeping has been linked with increased risk of death. (Reader take note that oversleeping is linked to diabetes, obesity and heart disease in the same way as depression and low socioeconomic status. Correlation isn't causation.) The worse news is that chronic oversleeping is just as bad for your memory in the short and long terms as under sleeping. Both groups of individuals plagued by bad sleep are shown to be mental aged by two additional year by the time they are older. Getting the right amount of sleep is the key to not feeling old mentally before your time!
How to Take Advantage of this Information
If you are wondering how you can use this information to improve your sleep, it isn't that difficult but it will take a few days to determine how much sleep you need. Once you determine your needed amount of sleep, you can adjust the length of the non-initial sleep cycle on sleep calculator link until the table adjusts near your average sleep time. This will help you get the right amount of sleep during the days you can't wake naturally and will also help reduce the sleep inertia you feel. The base settings will calculate your wake time right at seven hours.
"I don't think you can overdose on healthy sleep. When you get enough sleep your body will wake you up," said Safwan Badr, head of sleep medicine at Wayne State University School of Medicine in Detroit. If you are able to get your optimal amount of sleep on a consistent basis you may find your health improving for the better in the short and long terms. Minor problems seem to turn into bigger problems as we get older and we can take care of some of them just by getting the right amount of sleep. #sleepy #sleeping #healthylivingtips  
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How Much Sleep Do I Need?

The most recent research indicates that healthy adults need approximately seven hours to be well rested. The current sleep guidelines from the various sleep foundations say anywhere to seven to nine hours for adults and more for teens, children and infants. What is important to keep in mind here is that what is right for a group of people may not be the right amount of time for you personally. This is where you can customize the sleep calculator to your needs.
"I don't think you can overdose on healthy sleep. When you get enough sleep your body will wake you up," said Safwan Badr, Chief of the Division of Pulmonary, Critical Care and Sleep Medicine at Wayne State University School of Medicine in Detroit. This is the little tip we are going to use to figure out how sleep we need.
To determine how much healthy sleep you personally need takes a little bit of work but it is well worth it. The key is going to bed at your normal time, with your normal routine taking note of the time. Then just stay asleep until your body wakes you up, again taking note of the time. Waking naturally will be the hardest part for people with kids since it will take the cooperation of others. It takes a few days to get a good baseline for how many hours your body needs on a normal night so this may take you more than one weekend but dividends will soon pay off.
Once you have a few days in your sleep log, take those times and calculate the average time needed to wake feeling rested. Don't worry if your average needed time isn't what the foundations recommend as there is variation in what is needed depending on health, age and genetic considerations. This would be the appropriate time for you. Take this average time to the when to sleep calculator and adjust the time of the non initial sleep cycle under the time tables until a time close to your average is generated. This will help you get the amount of sleep you need but will also help you reduce the amount of sleep inertia you feel in the mornings.
#sleep #HowMuchSleep #sleeptips #sleeptiming  
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This should help you understand the 90 minute #sleep cycle and how #important it is to our #health .
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Brand new article on the best way to increase your  #Testosterone . You guessed right it is quality #sleep . Talks about #sleepcycle and some other awesome #sleeptips .
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