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Wednesday, January 24, 2018

Teenache - Where to find facts and how to manage routine

Lovetoknow has a list of website where teenages can actually find facts and not get lost in the crap that is floating on the internet.  

But if you really want to be serious and consider enough of wasting time  want to correct your routine here are some tips you can use.

Good to know working of a teenage brain before reading how to correct your routine.

Program for Re-establishing School Morning routine for students

One of the common Absenteeism reasons is not waking up early.  Absenteeism happens when a student stays awake along with other adult family members either watching tv, chatting with family members or on mobiles. It may even happen that the school going do not sleep till the adults sleep. It is important to understand the teenagers have different body clock than the adults. Minimum 9 hours quality sleep is essential for the physical (body) and mental (brain) growth for a teenager. Teens need more sleep because they are in a time of very fast physical, intellectual and emotional growth.

Going to bed as late as 12.30 am to 1.00 am, literally next day sets the body clock for sleep to 8 hours. So the school going children are unable to wake up at 6.00 am, as they are deep in sleep according to their body clock. It is important to set the body clock or the biological clock or the brain memory of sleep management to enable school going children to manage their activities.

1.      Wake up early

a.steps for school students to set up biological time or body time:
ü Calculate time to go to sleep in order to get up and go out of the door of your home. For example, if school starts at and you need to leave the house by 7.30 a.m. 

ü 1 hour to get ready from brushing, toilet, bath, getting dressed, arranging books in bag, packing Tiffin, eat breakfast, wear shoes.

ü So if you need 8-9 hours of sleep, then you will need to get up at 6.30 am. and be asleep by 9.30 pm.

ü Then depending upon how quickly you fall asleep, you may need to go to bed earlier than the time you calculated.  If it takes you 1/2 hour to fall asleep, and you have determined you need to be asleep at 9.30 pm. then you should be in bed at 9.00 pm.

b.How to reset your internal clock:
Starting from today......."you can definitely do" "give this a try from today" "I know you will achieve it"

Move your bedtime back by 15 minutes per day every 3-4 days.  Wake up 15 minutes earlier on these days too. Do this every day of the week including on the weekends, until you are falling asleep at your decide-upon bedtime, or at 9.30 p.m. in the example above.

Take 10 minutes off these 15 minutes to do anything that keeps you awake for example listen to your favorite loud music and dance to the tune skip using skipping rope - so exercise plus waking up happens together.

Depending upon how late you have been staying up, this method may take several weeks to accomplish to get to your desired bedtime, so plan ahead.

If you don’t plan ahead, you will need to speed up the process.  Try moving your bedtime back by 1-2 hours every 1-2 days and waking up 1-2 hours early on these days too. I know it is going to be difficult, but remember you are dealing with a body that has its own mind.  So you may not get immediate result. Be persistent this is a fight between your body & brain (you). Body tells you to go on sleeping but brain must give instructions to body that it is time to wake up.

It is utmost important to stick to the plans even on weekends till your body time is actually set (you wake up and go to sleep as scheduled).  If you do not then it throws off your circadian rhythm (technical term for biological timing of biological process) making Monday morning difficult.

2.    Get ready as you would for school.
After you wake up, proceed as if you are going to school. If you normally eat first, do that. If you normally take a shower first, do that. The point is to reform habits. Also work toward getting it all done in the same amount of time that you have allotted for getting ready.
3.    Eat your breakfast early:
I understand it is extremely difficult to change ones routine/habit. It is actually difficult to change the comforts of your body.  Your whole daily schedule changes think of your body as a spoilt brat and stick to your plan.

It not parents, teachers or anybody but actual scientific studies (a heavy breakfast carbohydrate-rich  (eg. chapathi, bread, cornflakes, chocos, dosa, idli, upma, omelets) helps wake you up and gives you more energy. Eating in the morning provides your body with glucose, the source of energy for your whole body, so it’s not surprising if you often feel lethargic when you first awaken. Because you are breaking your overnight fast by eating a heavy breakfast it will help you to be in good mood.

Again I stress that this not teachers, parents or anybody saying but......

Scientists at King’s College London have claimed when you eat could be just as important as what you eat, asserting that irregular eating.
The old saying "eat breakfast like a king, lunch like a prince and dinner like a pauper", might actually be true, according to the latest scientific research.
This habit of eating a heavy breakfast eg.”two chapaties  a bowl of vegetable baji, 1 boiled egg, 1 banana, 1 glass of milk” will help you in a long way by keeping you healthy, slim and trim.
I know that breakfast may not be the first thing on your mind when you wake-up, but it is only as important to have a healthy meal in the morning as it is to breathe. If you don't eat breakfast, the starvation mode makes you want to eat more and store more, resulting in weight gain or being thin and weak.

It is also important to eat Tiffin at school in the recess and also have lunch as soon as you go home. Resting for sometime is also important. Then start with the study routine.  Then step out to play in the evening. Comeback and continue with the study routine. Prepare for going to sleep.

4.    At the school
Keep remembering your set plan and maintain a to-do list when you are in school. At the end of each period write down things you have to do for that subject when you go home for tuitions/homework etc. If you take part in chit chatting or other unnecessary distractions, remember you are going away from your program of resetting your routine a plan which you have laid for yourself. You will forget your goals and will not be execute your plans because of distractions. It is important to pay absolute attention to teacher when she is teaching to grasp what she is teaching for your own benefit.  Believe me it is lesser work for you in your studies as you know the lesson in the class itself when teacher is teaching.

Time-out - How to do away with distractions
Read in the evenings. Reading at night (reading in general if you haven’t for awhile) will get those brain circuits flowing again. This will make studying easier, and it will get you back into the mode of doing homework at night.
Initially to form habit you could start with interesting things like  on things like Sudoku puzzles, crossword puzzles, worksheets  for 10 to 15 minutes and then start with the boring homework/studies – anything to kick-start returning to an evening routine that includes studying and homework.
You can use your mobile/computer for studies more information related to your school work or activities related to your studies. Today I am talking about setting time, you can actually go home look up on Google " what is circadian rhythm" or "teenage brain functioning" with your mom or another adult. So both of you get knowledge. It will actually be more like homework than reading and puzzles, and will also improve your grades for school.

5.    Eat dinner at right time:
To determine what time you will be eating dinner, you’ll need to sit down and figure out your evening schedule, looking at things like a) after-school activities, b) how much homework you think you’ll have, c) how much time you’ll spend preparing for bed, d) how much free time you’d like, e) what time you need to go to bed and f) what the rest of your household’s schedule looks like.

Eat dinner 2-3 hours before bedtime. It's significantly easier to wake up early if you've slept well the night before. Eating a lot late at night, though, can make sleep difficult because food takes time to digest. Spicy, garlic-flavored and highly acidic and fatty foods are especially troublesome because they frequently cause heartburn if you lie down too soon after eating them.  Conversely, hunger can also disrupt sleep. So if you find yourself really hungry before bed, stick to snacking on things like oatmeal, bananas, cereal and milk, yogurt, raw veggies or some popcorn.

6.    Prepare for bed
Prepare for bed. You may have gotten out of the habit of taking that nightly shower or bath, if you take it at night, or even brushing your teeth. This is also a good time to get back into the habit of or create the habit of laying out your clothes for the morning. Doing this will make you feel less rushed in the morning and less stressed overall.

7.    Getting a Good NIght's Rest
Go to sleep on time. Once you have reset your clock, continue going to sleep at the time you've set for yourself, even on the weekends. Resisting all temptations to break your new sleep schedule will be rewarded soon enough.

Drink a glass of cool water as soon as you wake up. It will kick start your metabolism and help you feel more alert.
Discuss with your mom or sister or anybody who is willing to help you in this program. Ask them to help you in waking you up early for school. A friend might give you a call in the morning,
Alarms are only good if you remember to set them!
Remind yourself of the reasons getting up early are important to you. Is it because you don’t like to feel rushed?
Like to look pretty? Want to do well in school?
If you find that something in your routine isn’t working, or if you want to add something, thing about how you can change it and work to do so!
Reward yourself for consistently waking up early. This can also be a great motivator for getting up on time.
Set the alarm for 15 minutes earlier so you can wake up but get used to it for a while without being late.
Set more than one alarm, so if you don't get up when the first alarm rings you'll have another one set five minutes later.

Let me know your experience in this new program “Re-establishing School Morning routine for students.

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