Introduction to Sleep Mode
Sleep plays a crucial role in human life, especially for children and adolescents who are in the stage of active growth and development. Quality sleep affects overall physical and mental well-being, as well as academic success. It is important to understand how to create the right sleep routine and prepare for the new school year with an optimal level of energy and concentration.
The Importance of Quality Sleep
Quality sleep not only helps to restore physical strength, but also plays a key role in processing information received during the day. It helps to strengthen the immune system, normalize metabolic processes and psycho-emotional balance. Lack of sleep can lead to problems with concentration, mood and memory, which will negatively affect academic performance.
Disrupted sleep patterns in humans are characterized by several symptoms:
- Insomnia: Has difficulty falling asleep and waking up at night. Insomnia can be caused by a violation of the production of melatonin, a sleep hormone, and a decrease in its concentration in the body.
- Daytime sleepiness: A person feels tired and sleepy during the day, which can negatively affect concentration, productivity, and overall well-being.
- Change in appetite: Disrupted sleep patterns can affect appetite and eating patterns. Some people may experience an increased appetite, while others may experience a loss of interest in food.
- Psycho-emotional changes: Both an adult and a child can become irritable, anxious or depressed due to a disturbance in the biological rhythm, which affects the level of neurotransmitters responsible for mood.
Recognising sleep problems
Recognising sleep problems is an important step towards preparing for the new school year. Careful observation of your sleep and behavior during the day allows you to identify possible disturbances in sleep patterns. If your child has difficulty falling asleep, often wakes up at night, or complains of drowsiness during the day, this may indicate that the child’s sleep is knocked down. Also pay attention to changes in mood, concentration and behavior – these can be signals of insufficient quality sleep. Recognizing these signs and seeking medical advice in a timely manner will help prevent possible problems and ensure more effective preparation for the school year.
MELA-SLEEP for quick adjustment of sleep patterns in adults and children
Melatonin, also known as the “sleep hormone,” plays an important role in regulating our circadian rhythm and sleep. Melatonin production depends on the light regime, so when changing sleep patterns or moving to a different time zone, the body may require additional melatonin for quick adaptation. The use of melatonin supplements, such as “MELA-SON”, helps to establish sleep patterns in adults and children. However, it is recommended to consult a doctor before using such supplements, especially regarding the dosage and timing of use, especially in children.
Melatonin supplements may be helpful when changing time zones, changing routines, or having temporary sleep difficulties. They help the body switch to a new sleep pattern faster, shortening the adaptation period and preventing insomnia. It is important to remember that melatonin is a natural hormone that the body also produces on its own, so long-term use over many days should be discussed with a medical professional.
Preparing for bed: rituals and habits
Setting the optimal sleep time
Setting the optimal sleep time plays an important role in preparing for the new school year. Our body has built-in biological rhythms that regulate physiological processes during the day. Maintaining a constant sleep and wakefulness pattern helps to synchronize these rhythms, which in turn contributes to better sleep and wakefulness. It is especially important for children and teenagers to stick to the same time to go to bed and wake up every day, even on weekends. This helps to stabilize the biological rhythm and improves the regularity of sleep. The choice of the optimal sleep time should take into account the individual needs of the body and provide a sufficient number of hours for proper rest, especially during the period of intensive preparation for training sessions.
Bedtime rituals
Creating bedtime rituals helps the body switch to rest mode. It can be reading a book, a warm bath, meditation or just calm communication with loved ones. It is important to avoid bright lights and screen devices before bedtime, as they can make it difficult to fall asleep due to blue light, which suppresses melatonin production.
Proper nutrition and sleep
A suitable bedtime diet
Proper nutrition plays an equally important role in our ability to fall asleep and sleep well. Choosing foods before bed can have both positive and negative effects on our condition. An optimal bedtime diet includes light and nutritious foods rich in substances that promote relaxation and the formation of melatonin, the sleep hormone. Foods rich in tryptophan, an amino acid involved in the synthesis of serotonin and melatonin, include bananas, nuts, cottage cheese, turkey, and milk. However, heavy and fatty foods, as well as foods high in caffeine and sugar, should be avoided, as they can cause insomnia or make sleep less deep and restorative. Following a suitable diet before bed will help create a more comfortable environment for rest and promote better quality sleep.
To drink or not to drink before bedtime?
It is advisable to limit fluid intake before bedtime to avoid night awakenings to go to the toilet. However, a small serving of warm milk or herbal tea can help you relax.
Physical activity and sleep patterns
The best exercises for sleep
Physical activity helps to improve the quality of sleep, but intense training before bedtime can stimulate the body. It is best to choose quieter activities, such as yoga or stretching.
How to avoid insomnia due to physical activity
After intense physical exertion, the body may be in a state of increased wakefulness. Therefore, it is worth finishing the workout a few hours before bedtime, so that the body has time to relax.
Technology & Sleep
Using devices before bedtime
Modern technology permeates all areas of our lives, including bedtime. However, their effect on sleep quality should be considered with caution. On-screen devices such as smartphones, tablets, and computers emit blue light, which can disrupt our circadian rhythm and suppress the production of melatonin, a hormone that regulates sleep. This influence can lead to difficulty falling asleep, insomnia, and more superficial sleep. However, there are ways to cope with this challenge. Regulating the time of use of devices before bed, activating the night light mode and implementing alternative bedtime rituals are just a few approaches that can help minimize the negative impact of technology on our sleep.
Apps to monitor and improve sleep
Sleep monitoring and enhancement apps allow you to track the duration and quality of sleep, as well as provide valuable data on dream patterns and awakening periods. Thanks to these applications, users can analyze their sleep, identify patterns and the main factors that affect the quality of rest. What’s more, some of them provide recommendations and tips to improve sleep, helping to establish optimal bedtime rituals and create a comfortable environment for relaxation. It’s important to remember that while apps can be useful tools, consulting with your doctor about using and interpreting the data remains an important step to achieve optimal results in improving sleep.
Conclusion
Setting up the right sleep pattern is an important aspect of successfully preparing for the new school year. For children, adolescents and parents, it is important to observe the daily regimen, create rituals before bedtime, eat right and pay attention to physical activity. Avoid excessive use of technology before bed and use up-to-date sleep monitoring apps. Properly organized sleep patterns will help increase the efficiency of the educational process, improve physical and mental well-being, as well as contribute to the overall well-being of the whole family.
In order to establish a circadian rhythm, you can take drugs containing natural melatonin – for example, “MELA-SLEEP”
References:
- “Sleep Duration and Academic Performance Among Student Pharmacists” – Khalil H, Chambers A, Singh R. (Journal of the American Pharmacists Association, 2017).
- “Sleep Habits and Academic Performance in Medical Students” – Azad MC, Fraser K, Rumana N, et al. (Canadian Medical Education Journal, 2015).
- “Sleep quality and academic progress” – Trockel MT, Barnes MD, Egget DL. (Sleep Medicine, 2000).
- “Healthy Sleep Habits: A Guide for Parents, Educators, and Healthcare Providers” – Mindell JA, Owens JA. (American Academy of Pediatrics, 2014).
- “School start time changes and sleep in Canadian adolescents” – Clark MA, Foster RH. (Sleep Medicine, 2017).
Author: Natalia Kandybey, Candidate of Pharmaceutical Sciences, Quality Director of PJSC Pharmaceutical Factory “VIOLA”
The information provided is not medical advice and does not replace professional health recommendations.
The information is based on scientific literature and is provided for informational purposes only.
