Back to school: the right reflexes to easily find the rhythm

 Back to school: the right reflexes to easily find the rhythm

Soon back to school ! It is therefore urgent to resume your rhythm of the year with your morning awakenings, regular meals and restful sleep.

Between lazy mornings , party evenings and jet lag, the holidays shake up the rhythm of young and old . The return to school for the children is fast approaching when it is already time for the adults to return to work. Some simple tips to get back into the bath quickly.

Gradually "reset" his sleep

According to the Institute "Sommeil et Vigilance", the necessary duration of sleep of an adult varies between 6h and 9h , depending on the person. The ideal length of a night is that which allows you to feel rested during the day. In order not to feel tired when resuming work, it is advisable to get enough sleep, at least a few days before . Ideally, you should try to go to bed earlier and force yourself not to get up too late, so as to gradually reduce the " lag " caused by the holidays. The night before the first day of work, it is essential to get enough sleep. For those who usually have trouble falling asleep early, a little exercise during the day will help.

Resume good food hygiene

When waking up and going to bed are shifted, it is often the same with meals. On the eve of the start of the school year, resuming meals regularly and with the family can help to find a good rhythm together . In addition, children often lose the habit of eating in the morning during the summer holidays, since they get up later than during the school year. It is therefore advisable for them to resume this good habit in order to approach the school days in great shape. On this point, parents can easily set an example by preparing balanced breakfasts. 

For children, you have to take it easy 

The re-entry of children must be done gradually. For them, the summer holidays were a time of relaxation. They must begin to adopt a rhythm close to the school rhythm during the week before the start of the school year. They must get enough sleep , and especially go to bed early, to avoid drowsiness in class. It is advisable, over a week, to gradually bring forward the time for going to bed and getting up a child. According to the association Sommeil Santé, the ideal sleep time would be around eleven hours for elementary school children.

Recuperative sleep for teens

Experts recommend ten hours of sleep for high school kids, and nine hours for teens going to high school. Forced to get up earlier to go to class and followers of late mornings on weekends, adolescents are particularly lacking in sleep . It is necessary to adopt a rhythm with regular times of getting up and going to bed, even if they are sometimes reluctant to go to bed. Certain signs, such as irritability or trouble concentrating, can be synonymous with an abnormality or a lack of sleep in teens, indicates the Institute.

The special case of jet lag 

Recovering from a jet lag can take several days to several weeks. Disorders linked to "jet lag" ( persistent fatigue , mood disturbance , sleep disturbances, digestive disorders, reduced memory capacity) are linked to a disturbance of the internal clock. You should know that the effects of jet lag are more important when it comes to a trip from west to east, rather than from east to west. For example, returning from a trip to the United States is particularly disturbing for the organization. During the trip, the first measure to adopt is to set your watch to the time of the place of arrival, in order to adapt as quickly as possible. Then, on arrival, it is advisable to spare yourself physically during the first 24 to 48 hours. Even if two or three nights are necessary to find a normal sleep, it is imperative to get in line immediately with the sleep schedules,

Sources:

- Institute Sommeil et vigilance, www.institut-sommeil-vigilance.org 

- Association Sommeil Santé, www.sommeilsante.asso.fr