Aw bɔku slip yu rili nid? (Teen Sleep Needs) Lɛ wi tɔk bɔt dis!

Tide wi go tɔk bɔt wan tɔpik we rili impɔtant fɔ una. Dat na slip. Ɛspɛshali fɔ pɔsin we yɔŋ lɛk yu, aw slip valyu, aw yu nid fɔ slip, wetin mek sɔntɛnde yu nɔ kin ebul fɔ slip fayn, ɛn wetin yu kin du fɔ slip fayn. Bikɔs, jɔs lɛk we yu de pripia fɔ ɛgzam ɔ tink bɔt fɔ win gem, gud slip impɔtant fɔ mek yu gɛt sakrifays na layf.

Wetin mek una yɔŋ pipul dɛn nɔ kin slip fayn?

Bɔku tɛm, yɔŋ pikin dɛn kin kɔmplen to big pipul dɛn se dɛn kin wek let na nɛt, wek let fɔ go skul, ɛn sɔntɛnde dɛn kin slip na klas. Bɔt di tru tin na dat, di we aw yu de slip difrɛn smɔl frɔm di we aw yɔŋ pikin dɛn ɛn big pipul dɛn kin slip.

we yu yכng, yu bכdi in nεch כral bayolojikal klok , we wi kכl di `` Circadian Rhythm ,'' de ri-establish. Tink bɔt dis we: yu gɛt wan klok insay yu bɔdi we de tɛl yu ustɛm fɔ slip ɛn ustɛm fɔ wek. We yu yɔŋ, dis klok kin go bak smɔl. Dat min se yu kin bigin fɔ slip leta na nɛt ɛn wek smɔl leta na mɔnin.

di men rizin fכ dis na di כmon `(Melatonin)` we yu bren de mek. Dis `(Melatonin)` tan lek signal we de invayt yu fo slip. Dis ɔmon de kɔmɔt mɔ na yu bɔdi na nɛt, leta pas pikin ɛn big pipul dɛn. So, bikɔs ɔf dis, i kin at smɔl fɔ mek yu slip.

Wit dis biyolojikal chenj, yu de insay wan rili bizi tɛm na yu layf.

• Bɔku prɛshɔn de fɔ du gud na skul.
• I at fɔ go bifo if yu nɔ stɔdi.
• Apat frɔm dat, yu kin de du spɔt, ɔda tin dɛn we yu kin du na do, ɛn sɔntɛm yu kin ivin du smɔl wok fɔ gɛt mɔ mɔni. Yu nid fɔ fɛn tɛm fɔ ɔl dɛn tin ya.

Wan ɔda big prɔblɛm na di we aw dɛn de yuz ilɛktronik tin dɛn . Yu fon, tablɛt, kɔmpyuta... di layt we de kɔmɔt frɔm dɛn tin ya de tɛl yu bren se, “I stil de, de wek.” So, fɔ teks wit yu padi dɛn, fɔ ple gem, fɔ wach fim dɛn, ɛn ɔda tin dɛn te let na nɛt, dat kin mek i ivin leta fɔ slip. Imajin, if yu de na yu fon te 11 na nɛt, aw yu go slip kwik afta dat?

Wit ɔl dis, ɔda rizin de we mek yu nɔ kin slip fayn na mɔnin we skul bigin. Yu kin wek afta midnayt ɛn yu fɔ grap 6 ɔ 7 oklɔk na mɔnin fɔ go skul. Dat min se yu de slip fɔ 6 ɔ 7 awa. Pan ɔl we fɔ lɛf fɔ slip fɔ sɔm awa ɛvride nɔ kin tan lɛk big tin, as tɛm de go, dis kin mek yu nɔ ebul fɔ slip bɛtɛ .

Wetin mek i impɔtant fɔ slip?

Slip nɔto jɔs we fɔ mek yu bɔdi ɛn maynd rilaks. I impɔtant fɔ mek yu pefɔm di bɛst we. As yɔŋ pɔsin, yu nid fɔ slip fɔ dɛn rizin ya:

• Yu fɔ pe atɛnshɔn ɛn stɔdi gud gud wan na skul: We yu slip fayn, i kin izi fɔ yu fɔ mɛmba lɛsin dɛn, lan nyu tin dɛn, ɛn pe atɛnshɔn na klas.
• Mek yu ebul fɔ ple spɔt bɛtɛ: We yu slip fayn, dat de mek yu gɛt mɔ trɛnk, spid, ɛn di tɛm we yu de riak. Jɔs lɛk aw yu kin slip fayn di nɛt bifo kriket mats, yu kin du yu bɛst di nɛks de.
• Grɔw ɛn divɛlɔp nɔmal wan: Di ɔmon dɛn we de na yu bɔdi fɔ gro kin kɔmɔt mɔ we yu de slip. So, slip rili impɔtant fɔ yu ayt ɛn fɔ mek yu bɔdi gro.
• Stay wɛl bɔdi: We yu slip fayn, dat kin mek yu bɔdi strɔng ɛn i kin mek yu nɔ sik .

Wetin kin apin if yu nɔ slip fayn? Sɔntɛm yu go gɛt fɔ gɛt bɔku prɔblɛm dɛn we yu nɔ go ebul fɔ imajin.

Lɛ wi luk sɔm pan de tin dɛm wae kin apun if yu nɔr slip fayn:

• Yu gred kin go dɔŋ we yu de stɔdi.
• Rilayshɔnship wit yu padi ɛn fambul kin afɛkt (bikɔs we yu nɔ de slip fayn kin mek yu vɛks ɛn wɔri).
• We yu de drayv we yu de slip, dat kin mek yu gɛt siriɔs motoka aksidɛnt. Dis na tin we rili denja.
• If yu nɔr slip fayn fɔ lɔng tɛm, dat na if yu nɔr de slip fayn, dɛn wɛl bɔdi prɔblɛm ya kin kam:
• Sɔm wɛl bɔdi prɔblɛm, fɔ ɛgzampul , at sik ɛn fɔ fat pasmak .
• Di rεsistεns to di sik de dכn (imuniti de dכn).
• Prɔblɛm dɛn na yu maynd, fɔ ɛgzampul , pwɛl hatSitueshɔn dɛn lɛk dis kin apin ɔ i kin bɔku.

Aw a go no if a de slip fayn?

Ivin if yu tink se, “O... a de slip fayn,” yu kin nid mɔ slip. Si if dɛn tin ya apin to yu:

• Yu tink se i at fɔ grap na mɔnin? Yu kin fil fɔ slip insay smɔl tɛm ivin afta di alam dɔn blo ?
• Yu tink se i nɔ kin izi fɔ yu fɔ pe atɛnshɔn pan tin dɛn? Yu fil se yu nɔ ebul fɔ pe atɛnshɔn we yu de stɔdi ɔ we yu de na klas?
• Yu kin slip na klas?
• Yu kin vɛks izi wan, yu kin wɔri ɔltɛm, ɔ yu kin fil bad?

If dɛn tin ya kin apin to yu, yu go nid fɔ slip smɔl. Na avrej, yɔŋ pɔsin lɛk yu nid fɔ slip bitwin 8 ɛn 10 awa insay wan nɛt .

Aw a go ebul fɔ slip fayn?

Okay, so aw wi go fɛn sɔlv fɔ dis slip prɔblɛm? Na sɔm tin dɛn fɔ tray, dɛn go ɛp yu fɔ slip fayn.

Sɛt tɛm we yu nɔ go chenj fɔ go slip ɛn wek.

Gɛt di abit fɔ go slip ɛn wek di sem tɛm ɛvride. Ivin insay wikɛnd, tray nɔ fɔ muf pas wan ɔ tu awa frɔm dis tɛm. Dis go ɛp yu bɔdi klok (Circadian Rhythm) fɔ bigin fɔ wok fayn fayn wan.

Ɛksasayz.

We yu de du ɛksasaiz ɛvride, dat kin ɛp yu fɔ slip fayn. Bɔt nɔ du ɛksɛsayz rayt bifo yu go slip . Bikɔs we yu de du ɛksɛsayz, dat kin mek yu bɔdi wok smɔl, i kin mek i nɔ izi fɔ mek yu slip. I fayn fɔ du ɛksɛsayz arawnd 4 ɔ 5 oklɔk na ivintɛm.

Nɔ tek tin dɛn we gɛt `(Caffeine)` na nɛt.

Nɔ drink drink dɛn we gɛt `(Caffeine)` lɛk kɔfi, ti, ɛn soda afta yu dɔn it dina. `(Caffeine)` na wan tin we de mek yu fil fayn ɛn i kin ambɔg yu slip. Dɔn bak, fɔ smok ɛn `( Vaping )` (we gɛt `(Nicotine)`) na ivintɛm, ɛn fɔ drink rɔm, kin ambɔg yu slip ɛn mek i nɔ izi fɔ slip.

Krio envairoment we kol, dim di lait dem.

Layt na yu bren in signal fɔ se na tɛm fɔ wek. So, nɔ de nia brayt layt (inklud fon, tablɛt, ɛn kɔmpyuta skrin) bifo yu go slip. If yu du sɔntin lɛk fɔ lisin to myuzik we de mek yu fil kol ɔ fɔ tink gud wan, dat kin ɛp yu bɔdi fɔ rilaks ɛn rɛdi fɔ slip.

Put ilɛktronik tin dɛn na sayd.

Stɔp fɔ yuz yu fon (inklud fɔ sɛn mɛsej), tablɛt, kɔmpyuta, ɛn TV fɔ lɛk wan awa bifo yu go slip . di blu layt we de kכmכt frכm dεn ya de ridyus yu prodakshכn fכ di כmon `(Melatonin)`, we min se i de delay fכ slip.

Nɔ slip tumɔs insay di de.

If yu slip fɔ lɔng tɛm pas 30 minit insay di de ɛn slip tumɔs nia di tɛm we yu go slip, dat kin mek yu slip na nɛt. Wan shɔt ``pawa nap`` (lɛk 20 minit) insay di de fayn, bikɔs i go ɛp yu fɔ fil fri.

Krio ples we pɔsin kin slip fayn

Di bɛst slip na rum we dak ɛn we kol smɔl . If nɔys de na yu envayrɔmɛnt, yu kin yuz ``wayt-nɔys mashin`` (ɔ wan kayn ap) fɔ ridyus dɛn. Ɔ lisin to natura sawnd dɛn (lɛk di sawnd we wata de mek, di sawnd we lif dɛn de mek we de rɔsh). Kip yu bed sheet klin, ɛn yuz fayn pilo.

Wetin yu nid fɔ mɛmba frɔm ɔl dis (Take-Home Message)

Fɔ tɔk am simpul wan, fɔ pɔsin we yu ej, fɔ slip fayn nɔto lɔjishɔn, na sɔntin we pɔsin fɔ du .

Fɔ slip fayn fayn wan impɔtant fɔ mek yu bren wok, fɔ mek yu bɔdi gɛt wɛlbɔdi, fɔ mek yu maynd gɛt wɛlbɔdi, ɛn fɔ mek yu ebul fɔ du di wok dɛn we yu de du ɛvride fayn fayn wan.

• Yu gol fɔ bi 8-10 awa fɔ slip fɔ wan nɛt.
• Mek yu fɔ slip ɔltɛm. Dis go ɛp fɔ mek yu bɔdi klok nɔ de wok fayn.
• Stay away frɔm ilɛktronik tin dɛn bifo yu go slip. I de mek big difrɛns.
• Mek yu bedrum bi ples we fayn fɔ slip. Wan ples we dak, kwayɛt, ɛn kol.

If yu ad dɛn abit ya to yu layf, yu go fil aw yu go ebul fɔ spɛn yu de fɔ gɛt trɛnk ɛn gladi at. If yu gɛt ɛni prɔblɛm, nɔ fɔgɛt fɔ tɔk to big pɔsin ɔ dɔktɔ we yu kin abop pan. Ɛnjɔy di de!