Yu titi de slip fayn? (Teen Sleep) Mek wi tek kia of dis!

Yu gɛt pikin na os we dɔn big smɔl naw, dat min se i de go skul, we de kam nia fɔ yɔŋ? Bɔku tin dɛn de apin na dɛn layf dis tɛm, nɔto so? Skul wok, chat wit padi, nyu hobi... Wit ol dis, get dem gud, komfotabl slip kin bi big chalenj somtaims. Bɔt yu no, slip impɔtant fɔ mek pikin we ol dis ej go bifo pan in bɔdi ɛn maynd. So, lɛ wi tɔk tide bɔt aw fɔ ɛp yu titi fɔ slip fayn?

Wetin mek slip impɔtant fɔ wi smɔl pikin dɛn?

Slip nɔto jɔs fɔ lɔk yu yay. Na valyu tɛm fɔ richaj ɛn ripɛnt wi bɔdi ɛn maynd. Dis impɔtant mɔ we pɔsin de yɔŋ.

Fɔ mek yu bɔdi gro ɛn gɛt wɛlbɔdi

Yu no se wi bɔdi de mek di ‘Growth Hormone’ we pas ɔl we wi de slip? Dis ɔmon de ɛp di pikin fɔ gro lɔng, fɔ gɛt big bɔdi, ɛn fɔ mek in mɔsul dɛn strɔng. Nɔto dat nɔmɔ, bɔt we wi gɛt gud slip, wi imyun sistɛm kin strɔng bak. Dɔn, i nɔ kin izi fɔ mek wi sik. If wi nɔ slip bɛtɛ, wi pikin kin sik bɔku tɛm ɛn fil lɛk se i taya.

Fɔ mek yu maynd gɛt wɛlbɔdi ɛn fɔ mek yu bren wok fayn

Slip impɔtant bak fɔ wi maynd. Slip de ɛp fɔ ridyus di ‘stress’ ɔr mental lod wae kin gɛda ɔl di de. We pikin slip fayn, i kin izi fɔ mek dɛn luk tin dɛn fayn ɛn kɔntrol di we aw dɛn de fil. Dɔn bak, di mɛmori dɛn kin de na di bren, ɛn i kin ɛp wi fɔ ɔndastand tin dɛn fayn fayn wan ɛn fɔ pe atɛnshɔn pan sɔntin we wi de slip. Di ɔmon ‘Melatonin’ gɛt fɔ du wit slip bak, as i de kɔntrol wi slip-wek saykl.

Mek di lanin wok fayn

Skul wok, tich, ɛgzam... ɔl dis nid pikin in bren fɔ wok fayn, nɔto so? We pikin slip fayn, i kin ebul fɔ mɛmba lɛsin dɛn, lan nyu tin dɛn, ɛn sɔlv prɔblɛm dɛn mɔ ɛn mɔ. Aw pikin go ɔndastand lɛsin dɛn we i de slip, nɔto so?

Ɔmɔs slip titi kin nid fɔ wan de?

Na avrej, dɔktɔ dɛn se titi we ol bitwin 13 ɛn 18 ia nid fɔ slip bitwin 8 ɛn 10 awa ɛvride . Bɔt dis kin difrɛn smɔl frɔm wan pikin to ɔda pikin. Sɔm pikin dɛn kin nid 8 awa, ɔda wan dɛn kin nid arawnd 9 awa. Di tin we impɔtant pas ɔl na fɔ si if yu pikin de fil fayn ɛn nɔ taya we i wek na mɔnin.

Wetin mek sɔntɛnde i nɔ kin izi fɔ dɛn fɔ slip fayn?

Naw yu kin de wɔnda se, "If wi nid bɔku slip, wetin mek wi pikin dɛn nɔ de slip fayn?" Bɔku rizin dɛn kin de fɔ dat.

Di bɔdi kin chenj

We pɔsin de yɔŋ na tɛm we big chenj dɛn kin apin na di bɔdi. insay dis tεm, dεn ‘Circadian Rhythm’ , we na di bכdi in nכmal slip-wek saykl, de delay sכmtεm. Fɔ tɔk am simpul wan, i kin at fɔ lɛ dɛn slip na nɛt ɛn i kin at fɔ wek na mɔnin. Dis nɔto dɛn fɔlt, na nɔmal tin.

Edukeshon ɛn ekstra kɔrikulu aktiviti dɛn

Wit skul homwok, projek, stɔdi fɔ ɛgzam, tich klas, spɔt, myuzik klas... i at fɔ mek pikin dɛn fɛn tɛm fɔ slip. Sɔm dez, dɛn kin de stɔdi te na nɛt.

Soshal layf ɛn skrin tɛm

We dɛn rich dis ej, fɔ tɔk to padi dɛn, fɔ de na soshal midia, ɛn fɔ ple vidio gem rili impɔtant to dɛn. So, if yu de na yu fon ɔ laptɔp te let na nɛt, dat kin mek yu slip delay. di blu layt we de kכmכt frכm dεn skrin dεm ya de ridyus di prodakshכn fכ di כmon ‘Melatonin’ , we de εp yu fכ slip.

Strɛs

Fɔ wɔri, wae kin kam wit tin dɛm lɛk ɛgzam, prɔblɛm wit padi dɛm, ɛn wɔri bɔt tumara bambay, ɔr sɔmtɛm ivin pwɛl hat kin mek pɔrsin nɔr de slip fayn. Aw yu go slip fayn we yu gɛt prɔblɛm na yu maynd?

Aw yu go no if yu pikin nɔ de slip fayn?

Sɔm sayn dɛn de we go ɛp yu fɔ no se yu pikin nɔ de slip fayn:

• I rili at fɔ wek na mɔnin, ɛn a kin fil slip ivin afta a grap.
• A kin slip ɔltɛm insay di de, ɛn a kin ivin slip na klas.
• A kin vɛks bad bad wan, a kin vɛks pan di smɔl smɔl tin dɛn, ɛn mi maynd kin chenj ɔltɛm.
• I nɔ kin izi fɔ mɛmba tin dɛn, ɛn a nɔ kin ebul fɔ pe atɛnshɔn pan sɔntin.
• A kin gɛt smɔl smɔl sik dɛn lɛk kol ɔltɛm.
• Fɔ it smɔl ɔ mɔ it pas aw i bin de it bifo.
• Di intres fɔ lan di tin dɛn we dɛn kin du kin go dɔŋ, ɛn di gred dɛn kin go dɔŋ.

"Mɛmba se, i nɔ bad fɔ gɛt wan ɔ tu nɛt. Bɔt if dɛn sik ya kɔntinyu, yu nid fɔ wɔri."

Aw wi go ɛp as mama ɛn papa?

Okay, naw lɛ wi si aw wi go ɛp dis sityueshɔn. If wi wok togɛda wit di pikin ɛn kam wit wan plan, dis prɔblɛm kin go fa.

1. Lɛ wi tɔk opin wan.

Di fɔs tin we yu fɔ du na fɔ tɔk to yu pikin bɔt dis wit kol at ɛn sho lɔv . Aks dɛm wetin mek dɛn nɔ ebul fɔ slip ɛn wetin na dɛn prɔblɛm. Bifo yu pɔnish dɛn, mek dɛn no se yu de fɔ ɛp dɛn.

2. Mek ples we pɔsin kin slip fayn

Di pikin in bedrum fɔ bi fayn ples fɔ slip.

• Di rum fɔ dak, kwayɛt, ɛn kol smɔl .
• Di bed, matres, ɛn pilo fɔ fayn.
• Ɛnkɔrej yu pikin fɔ de fa frɔm skrin lɛk fon, tablɛt, ɛn TV fɔ at le wan awa bifo i go slip. I bɛtɛ if dɛn kin kip dɛn tin ya na do na di bedrum.

3. Fɔ mek yu slip ɔltɛm

I rili impɔtant fɔ gɛt di abit fɔ go slip ɛn wek di sem tɛm ɛvride. Ivin insay wikɛnd, tray nɔ fɔ chenj dɛn tɛm ya tumɔs. (Fɔ ɛgzampul, nɔto pas wan awa afta dat). Dɛn kɔl dis fɔ kip gud ‘slip hajɛns’ .

4. Rilaks abit bifo yu go slip

Ɛnkɔrej yu pikin fɔ du sɔntin we go mek in maynd kol ɛn mek in bɔdi rilaks bifo i go slip.

• Fɔ was insay ɔt wata.
• Rid layt buk (nɔto pan skrin!).
• Fɔ lisin to myuzik we gɛt kol at.
• Fɔ du sɔntin lɛk fɔ du ɛksɛsayz fɔ blo.

5. Kɔntrol kafin ɛn shuga

Nɔ gi am ti, kɔfi, ɛn sɔm sɔft drink dɛn we gɛt kafin na ivintɛm ɛn na nɛt. Dɔn bak, nɔ it ɛn drink we gɛt bɔku shuga na nɛt. Dɛn tin ya kin mek pɔsin nɔ slip fayn.

6. Di impɔtant tin fɔ du ɛksɛsayz

We yu de du ɛksɛsayz insay di de, dat kin ɛp yu fɔ slip fayn na nɛt. Bɔt i nɔ fayn fɔ du ɛksɛsayz tranga wan rayt bifo yu go slip, bikɔs i kin mek yu bɔdi wok pasmak. Gem ɔ waka na ivintɛm kin fayn.

7. Skrin tɛm manejmɛnt

Dis na wan pan di big big prɔblɛm dɛn we wi de gɛt tide. Tɔk to yu pikin ɛn sɛt limit fɔ di tɛm we yu fɔ spɛn na di skrin . Yu kin introduks sɔntin lɛk "digital curfew" we de stɔp fɔ yuz divays lɛk fon ɛn tablɛt at le wan awa bifo yu go slip.

8. Ɛp fɔ yuz yu tɛm

Ɛp yu pikin fɔ balans di wok we i de du na skul, di tin dɛn we i lɛk fɔ du, ɛn di tin dɛn we i de du fɔ ɛnjɔy insɛf. Mek dɛn gɛt di abit fɔ plan dɛn de ɛn ɔganayz di tin dɛn we dɛn go du. Da we de, dɛn nɔ go gɛt bɔku wok fɔ gɛda te let na nɛt.

9. Lɛ wi bi gud ɛgzampul bak.

If wi de slip let fɔ wach TV ɛn na wi fon, aw wi go tich wi pikin dɛn gud abit? Na big ɛgzampul fɔ wi pikin dɛn fɔ fala gud slip abit as dɛn ebul.

Ustɛm yu fɔ go to dɔktɔ?

If yu dɔn tray ɔl dɛn tin ya, bɔt yu pikin kɔntinyu fɔ gɛt prɔblɛm wit slip, ɔ if i de slip pasmak ɔ i de wɔri, i go fayn fɔ mek yu go to dɔktɔ fɔ advays . Ɔda mɛrɛsin kin de fɔ mek pɔsin nɔ ebul fɔ slip ɔ fɔ mek i nɔ ebul fɔ slip fayn . Dɔn bak, mɛntɛl hεlth prɔblɛm lεk wae yu de wɔri ɔr pwɛl hat kin afɛkt slip bak.

Smɔl pɔynt dɛn we wi fɔ mɛmba

Fɔ gi yɔŋ pikin inof slip na big invɛstismɛnt fɔ dɛn wɛlbɔdi tumara bambay.

• Gud slip impɔtant fɔ mek yu bɔdi ɛn maynd go bifo.
• Tinja dɛn nid fɔ slip fɔ 8-10 awa ɛvride.
• Ɔndastand di tin dɛn we kin mek pɔsin nɔ ebul fɔ slip ɛn fɛn sɔlv dɛn togɛda wit yu pikin .
• Fɔ slip ɔltɛm, fɔ mek yu slip fayn , ɛn fɔ kɔntrol di tɛm we yu de yuz na di skrin rili impɔtant.
• Gi yu pikin lɔv, ɔndastandin, ɛn sɔpɔt am.
• If di prɔblɛm kɔntinyu, nɔ shem fɔ go to dɔktɔ .

Mɛmba se nɔto yu wangren de du dis waka. If yu peshɛnt smɔl ɛn ɔndastand am, yu go mɔs ɛp yu pikin fɔ slip fayn ɛn fɔ slip fayn.

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