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effects are ultimately hurting their ability
to fully function during the day.
The National Sleep Foundation
recommends that children between the
ages of 6 and 10 get 10-11 hours of sleep
per night, while 11 to 17-year-olds should
get 8.5 to 9.5 hours. A poll done by the
foundation last year revealed that children
were falling short and losing out on the
benefits of a good night’s sleep. Research
shows that less sleep leads to learning
and behavior problems, directly affecting
cognitive ability, concentration, and
problem-solving skills. Many families have
seen the negative effects and often assume
they are symptoms of ADHD, when
these distracting behaviors could likely be
reduced or even eliminated by an earlier
bedtime.
Make Sleep Matter
• Set bedtimes and wake times. You can
start to make sleep a higher priority for
your kids by setting a good example and
getting enough sleep yourself. Start by
setting bedtimes and wake-up times that
you can adhere to on both weekdays
and weekends. Creating a pattern will
help your body understand its sleep
cycle, allowing for more restful nights.
• Create wind-down activities before
bed. The half-hour before bed should
be free of high-energy activities. Start a
bedtime routine that includes calming
activities like bathtime or reading.
• Make a bed sanctuary. As adults,
nothing is better than a comfortable
place to sleep at night. Make your
children’s beds the same for them. Add
icmags.com
extra pillows for comfort and a favorite
stuffed animal to keep them company at
night. Keep lights down to a dim lamp
or nightlight to make the room dark
enough for sleeping.
• Keep electronics out or off.
Electronics produce a blue light that
sends a signal to your brain to stop the
release of melatonin, making it harder
to fall asleep. On top of wanting to text
with friends or check social media,
children and teens will give any excuse
to stay awake. Electronic devices are
best left in the dark at bedtime.
BAD HAIR DAYS?
If you seem to be having a stint of
bad hair days, maybe your body is
trying to tell you something. Poor hair
condition could be a sign of physical or
psychological issues.
Keeping an Eye on Your Hair
• Increase water intake. Dehydration
becomes evident in many forms, but
one lesser known form is brittle hair.
Increasing water consumption has many
benefits, including improving the look
and feel of your hair.
• Hair loss may be a sign of bigger
issues. It is normal to lose 80-100 hairs
per day. Feel like you are losing more
than that? Stress and anxiety could be
the cause. If you can’t identify specific
stressors, talk to your doctor. Excessive
hair loss could be a sign of other health
problems.
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