Better health

Your teens

The issue

They won ’t go to sleep.

Solve it

Teens need more sleep than adults and should aim for 8-10 hours a night. Trouble is, when kids hit their teens, their body clocks change, so they ’ re not tired until 10-11pm. Meaning it’ s quite likely biology, not just technology (or stubbornness) is keeping them up. Even so, always encourage consistent bedtime and wake-up routines for teens.

The issue

They won ’t get off their mobile phones or laptops.

Solve it

Their success at unplugging starts with your good example. So make it part of family routine. Establish a shared phone-charging space (away from the bedrooms) where everyone disconnects at least one hour before bed. You may get push-back, but after a week or two it will be habit, and kids will see how much better they sleep.

NIGHT MOVES LIKE TO KNOW MORE ABOUT YOUR SLEEP CYCLE? CHECK OUT THE SLEEP TRACKING MAT, $199.99, FROM WITHINGS (WITHINGS.COM), WITH SLEEP CYCLE ANALYSIS, HEART RATE TRACKING, SNORE DETECTION AND MORE. THE SLEEP DIARY FEATURE ALSO COLLECTS DATA – IN ADDITION TO INFORMATION FROM USERS – WHICH HELPS HEALTH PROFESSIONALS DIAGNOSE SLEEPING DISORDERS.

SNACKS TO HELP YOU SNOOZE

Certain foods can help you wind down. A combo of protein and complex carbs is best as it helps satisfy a hungry tummy and delivers tryptophan (which has a hand in boosting sleepiness) to your brain. Try wholegrain crackers with cheese, banana and a tablespoon of nut bu er or toast with 1-2 slices turkey. Avoid ice cream and sweet bikkies, which can give you a rush of energising glucose.

CAN YOU CATCH UP ON SLEEP? NOT REALLY. INSTEAD OF SLEEPING IN AFTER A SHORTAGE, WHICH CAN WORSEN THE SITUATION BY MAKING IT HARDER TO GET TO SLEEP AT NIGHT, RETURN TO YOUR REGULAR SCHEDULE. AFTER TWO OR THREE GOOD NIGHTS YOUR BODY WILL BOUNCE BACK.

Slip into dreamland with a touch of luxury. Ever You Luxury Silk Sleep Mask, $69,

hardtofind.com.au.

ASK YOURSELF THIS If you could buy a gadget that made you think be er, feel be er and be healthier, would you invest? Sleep does all this –for free!

THE IDEAL NAP A SHORT SNOOZE CAN TOP UP SLEEP. JUST LIMIT YOUR NAP TO 20-30 MINUTES, NO LATER THAN EARLY AFTERNOON. IT’S LEAST LIKELY TO CAUSE GROGGINESS OR INTERFERE WITH FALLING ASLEEP AT NIGHT.

You

The issue

I can ’t fall asleep.

Solve it

It’s not easy to go from crazy busy to a complete stop on command. You need to slow down first. A good way to do so is to establish a bedtime routine that signals to your brain and body when it’s time to unwind. It’s OK if it takes you a while to settle when you do get into bed, but if you find yourself tossing and turning for 20 minutes or more, get up and do something relaxing in dim light. Lying awake in bed and worrying about getting to sleep will only add to your restlessness.

The issue

I wake up and can ’t go back to sleep.

Solve it

Lying in bed agitated is what keeps you awake. If you can ’t sleep, get out of bed without looking at the clock and turn your attention away from the fact you ’ re up. Instead, tap into whatever calms you, such as knitting, or tensing and relaxing your muscles, starting at your toes and progressively working up. When you start to feel sleepy, go back to bed.

The issue

I don ’t have enough hours in a day.

Solve it

Not sleeping well actually makes you less effective, so as tough as it might be, try to let go of the mindset that running on little sleep means you ’ re hard working and productive. Your body loves consistency, so decide on a bedtime, set an alarm for 30 minutes before to start winding down, and manage your schedule around that. It will be worth the effort.

Are you getting enough?

Other than waking up refreshed, here’s how to know if you ’ re sleeping enough. You shouldn ’t feel prone to dozing in a car stopped at traffic lights, in a public place such as a theatre, or while reading or watching television.

better health

[ THE LATEST NEWS AND TRENDS ]

NUTRITIONAL SUPPORT FAST AND FAB

Intermi ent fasting has been reported to improve your chances of losing weight, however, some overweight people can be deficient in certain vitamins and essential nutrients. The Fast 800 Multivitamin, $19.99, was formulated for those people who are looking to boost their levels of essential micronutrients on their weightloss journey,

thefast800. com.

LOVE BOOST

Children need love, encouragement and support to learn how to feel good about themselves. Wellness and holistic brand SunChild has released a set of 27 affirmation cards and a selection of prints with empowering thoughts to encourage positive thinking and boost self-esteem. Priced from $29.95, sunchild.co/ collections/shop.

TIMETOBLOSSOM

Women in Bloom hosts pro-age events for women over 45 to have fun, engage in conversations about self-care and lifestyle choices and learn to live richer, fuller lives. The inaugural Queensland event is on the Gold Coast on 12 August, with focuses including health, wellbeing, personal styling and finance. Tickets start at $99, including lunch and a gi bag, womeninbloom.live.

GOOD READS AGEING WELL

Yes, the idea of exercise can start to lose its lustre, but it’ s worth it. In Get Moving Keep Moving by Dr Gordon Spence (Longueville Media, $24.95) you ’ll be empowered to reconnect with your physical self, take charge of your health and set yourself up for a longer, healthier life.

SWEET DREAMS Ge ing and staying asleep isn ’t always easy. SleepHub is a new sleep-training device developed specifically for adults experiencing insomnia and disrupted sleep, and people who just want to optimise their shuteye. It uses neuroscience and sound technology and has been proven to help resolve sleep issues. In black or white, $1495, sleephubdevice.com.au.