A week or 10 days before the end of the holidays, children and adolescents must gradually recover their routines and above all
the established schedules to sleep the nine or 10 hours they require to have a quality rest.
The director of the Mexican Institute of Integral Sleep Medicine (IMMIS), Reyes Haro Valencia, explains that during the holidays the routine is altered and the schedules are modified in all activities, but especially for sleeping and eating.
As the school calendar approaches, habits can be adopted again to recover the routine.
The brain has the ability to adapt to various schedules, but the need for sleep cannot be modified, which is why young people on vacation get up later than usual. “What we have identified is that they are up to three hours that are slowly out of phase and in the same way they have to be returned,” added the director of IMMIS.
“The way in which it has to be done is based on chronotherapy, which consists of every two days bringing forward the time to sleep and wake up by half an hour, and so on until the time used in schools is reached, so that the return to school is more agile and happy,” he stressed.
Haro Valencia also stressed that the biological clock controls not only sleep, but also food, mood and energy, among other things, so it is necessary to recover schedules. Otherwise, students can manage to wake up with a lot of effort, but they do not concentrate in classes, greatly reducing their performance. It is also important to take care of the nighttime diet and avoid large meals or stimulating drinks at dinner that increase alertness, so that children and adolescents can sleep more easily.
These tips and a quality and firm mattress suitable for the different stages of growth, such as the Young Spirit model by Nessen, will make the return to school of the youngest members of the family a success!
Source: 20minutos
