Page 79 - (DK) Help Your Kids with Growing Up: A No-Nonsense Guide to Puberty and Adolescence

SLEEP 77

The circadian rhythm GOOD T O KNO W

The circadian rhythm is a hormone cycle responsible for Insomnia
creating feelings of wakefulness and sleepiness in humans. It’s
linked to the body’s level of melatonin, a hormone produced Having difficulty falling, or staying, asleep is known as insomnia.
by the brain, and also influenced by exposure to light. When People who have insomnia often wake up feeling unrefreshed,
the sun goes down, the brain raises melatonin levels causing find it hard to nap even when they feel tired, and are often
tiredness. When it’s light again, melatonin levels fall prompting unable to concentrate in the daytime. Insomnia can be caused
a person to wake up. by a multitude of things, including anxiety and stress, other
The differences between a teen’s rhythm and an adult’s help health conditions, lifestyle factors, or bad sleeping habits.
to explain why many teens struggle to wake up early. Teen Avoiding caffeinated drinks for a few hours before going bed
brains start releasing melatonin later than adult brains do, and limiting the use of electronic devices in the evening might
around two to three hours later, meaning they feel don’t feel help, but it’s worth seeing a doctor if insomnia persists.
tired until late in the evening. Furthermore, a teen’s brain
continues to produce melatonin for about three hours after an
adult’s, meaning that waking up for school can often feel like
waking up in the middle of the night.

▽ Bad habits
Poor-quality or too little sleep affects mood and makes it
harder to concentrate, in addition to increasing the risk of
long-term health problems.

Loud noises activate Bright outside light signals
adrenaline, which makes to the brain that it’s
it harder to get to sleep. time to wake up.

Stressful activities,
such as studying
for exams,
produce cortisol,
which keeps the
brain awake.
Going to bed too late or at
different times every night
stops the body from
settling into a routine.

Screens emitting Stimulants, such as
blue light disrupt caffeine found in tea, A messy room
distracts the brain,
the body’s coffee, and energy drinks, stopping it from resting.
circadian rhythm. reduce sleep quality.

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