Page 32 - Kyalami Estates Issue 4_2023

Kyalami Estates Corporate Brand Bible Design 26
3.0 Folder (Inner)
HEALTH & WELLNESS

SLEEPING

CAN BE TRICKY!

FOLLOW THESE POINTERS FOR A BETTER NIGHT'S REST...

e all struggle to sleep because of enlarged tonsils or adenoids, and sport, so try to plan ahead when you
at some point in time, being overweight or obese. Restless can.
but sleep is something leg syndrome is another sleep disorder • Try to be consistent: go to sleep and
Wthat needs our attention affecting teens, as is sleep paralysis. wake at more or less the same time -
because it is so important. Sleep is food • Smartphones and other devices school nights and weekends.
for the brain. Important body functions used around bed time reduce sleep • Opt for relaxing before bed. Try
and brain activity occur during sleep. time. The short-wave blue lights on mindfulness activities, reading, and
devices can delay the release of sleep- taking a warm shower or bath, instead of
Lack of sleep affects your mood, so inducing melatonin, they increase your turning on the TV, phone or computer.
you must prioritise sleep and focus alertness and reset your internal body • Cut down on caffeine or other
on healthy sleeping habits. Most clock, meaning you won’t get sleepy. stimulants, as well as soft drinks or
importantly, chronic sleep deprivation Fluorescent bulbs and LED lights can energy drinks before bed time.
can affect your mental well-being and have the same effect. (According to a • Avoid playing violent video games or
reduce your academic performance at study by Vic Health and the Sleep Health movies before bed time.
school. Foundation, teens who put down their • Sleep in on weekends to try and make
smartphones an hour before bed gain up for lost sleep!
WHAT AFFECTS SLEEP? an extra 21 minutes of sleep a night - • Make sure your bedroom is dark.
There are various factors that come that's one hour and 45 minutes over the • Do things to reduce stress – eat well,
into play - stress, the blue lights on school week). exercise, have down-time with friends,
our devices, medication side effects, • Puberty hormones shift a teen’s body laugh!
substance abuse, physical discomfort clock forward by about one or two • Try to add on 10, 15, even 30 minutes
(a stuffy nose or headache), emotional hours, making you sleepier one to two of sleep a day – over a week that could
troubles (family problems or relationship hours later. This nightly ‘sleep debt’ leads mean a lot of extra sleep benefit.
difficulties), an uncomfortable sleeping to chronic sleep deprivation.
environment (a room that's too hot, • Insufficient sleep causes your brain to TAKE A NAP!
cold, bright, or noisy) and mental health become more active, making you less Take a one hour nap (not more) in the
issues. able to fall asleep. afternoon – it will improve your brain
functioning and memory, increase your
Sleep disorders are another factor. Sleep WHAT CAN YOU DO? alertness, performance and productivity,
apnoea is when you temporarily stop • Aim to get 8 - 10 hours of sleep per all whilst reducing stress. It also boosts
breathing during sleep. This could be night. It’s hard with the school workload your immune system.

WHEN YOU NEED MEDICAL HELP
If you are getting enough rest at night,
but are still feeling tired during the
day, it's a good idea to visit the doctor.
Excessive tiredness can be caused by
all sorts of health problems, not just
difficulties with sleep.

For more information about
Life Talk’s talks and workshops
that address the challenges
faced by us, visit
www.lifetalk.co.za

Resources:
https://www.verywellmind.
com/power-napping-
health-benefits-and-tips-
stress-3144702;
https://www.sleepfoundation.
org;
https://kidshealth.org/en/
parents/sleep-problems

22 DPL issue 10 2022
30 Kyalami Estates • CONNECT • Issue 4 • 2023