Five Tips for New Moms

Published June 18, 2015 by by : teacherdahl

new moms

Being a new mom is a transition period that may be stressful.Here are some few tips from Medical advisers to adjust to the new role:

Get Expert Advice Before Giving Medicine to Your Baby
Certain medications may not be appropriate for your baby, so you should ask your health care provider before giving your child any medication, says Snyder. If he or she has recommended a medicine for your infant, ask questions to be sure you use the right dose.
Store Medications Safely
Store any medicines that you or your baby may take out of reach. “You want to keep medications out of reach of your child,” says Snyder, who notes that babies can start to crawl as early as 5 to 6 months. “But even if babies are under the age when you’d expect them to be able to get to your medication, get into the habit of putting medication out of their reach,” she advises.
Also read all storage instructions. “For instance, some antibiotics need to be kept in the refrigerator,” Snyder says. “So you want to make sure you’re storing it according to the instructions.” If you have questions about how to safely store a medicine, contact your pharmacist or other health care provider.
Give Medications Properly

Use the appropriate dosing device—such as an oral syringe, not a regular kitchen spoon—to give the recommended amount of medicine. Some products are packaged with these devices, but devices are also available for purchase over the counter. “If your baby is prescribed a specific amount of medicine, make sure you measure and give the specific amount using a dosing device,” Snyder adds. And talk to your baby’s pharmacist or other health care provider if you have questions.
If You Take Medication, Seek Breastfeeding Advice
“If you are taking medications, it’s important to ask your health care provider whether it’s okay to breastfeed,” says Leyla Sahin, M.D., an obstetrician with FDA’s Division of Pediatric and Maternal Health. You should ask about any prescription or over-the-counter products, including supplements. Stopping a medication can be dangerous for some women with chronic health problems, Sahin notes, but some medications can pass through the breast milk and may not be safe for your baby. So check with your health care provider if you are breastfeeding, or plan to breastfeed, and you are taking any medication.

Take Care of Yourself
You may feel like you’re devoting most waking (and sleeping) hours to your baby, but try to squeeze in time for yourself. Not getting enough rest can be an issue if you have a new baby. “Sleep when the baby sleeps and take naps during the day,” Sahin recommends. “If you’re a new mom feeling constantly very sad, it could be a sign of postpartum depression,” she adds, so you should talk to your health care provider to get help if needed.
Also it’s important to schedule and keep your six-week postpartum appointment with your health care provider, Sahin says.

Take your time..celebrate being a NEW MOM.Remember, your first year of motherhood may not be perfect but you can adjust to this new stage.

Source: Consumer updates

7 Embarrassing Health Problems with Medical Suggestions

Published June 5, 2015 by by : teacherdahl


Whether it’s excessive sweating or hemorrhoids, most people have had to deal with an embarrassing health problem at some point in our lives.
Take a look at seven health problems you might avoid talking about, and what can be done about them.

1. Getting acne as an adult
More adult women are getting pimples, according to a study presented at the American Academy of Dermatology annual meeting in March.
In fact, out of nearly 2,900 women, researchers found 45 percent of those between ages 21 and 30 had acne, along with 26 percent of women in their 30s and 12 percent of those in their 40s.


Acne is caused when the pores of the skin becoming clogged with oil and dead skin cells.
Although dermatologists aren’t exactly sure why women are prone to acne, they say it may be due to fluctuating hormones during pregnancy and menopause, taking certain medications or having a family history of acne.
Prescribed topical antibiotics such as clindamycin or erythromycin are often used to treat adults with mild-to-moderate acne.
Over-the-counter medications that contain sodium sulfacetamide, such as Klaron, might also help.


2. Excessive sweating
Excessive sweating, also known as hyperhidrosis, can occur in people even when the temperature is cool, or when they’re at rest.
The condition affects nearly 3 percent of the U.S. population, according to the National Institutes of Health.
Experts believe hyperhidrosis occurs in people who have overactive sweat glands, and in those who have other medical issues such as anxiety, heart disease, menopause or cancer.
Aside from using common remedies such as regular antiperspirants, doctors often prescribe those containing aluminum chloride to treat excessive sweating.
Anticholinergic drugs, which help to prevent stimulation of the sweat glands, also can be prescribed, but these may have side effects, including dry mouth, dizziness and problems with urination.
Iontophoresis, an FDA-approved procedure, uses electricity to temporarily turn off the sweat glands. The procedure involves placing the hands and feet in the water while a gentle current of electricity passes through it. Side effects, though reported rare, include skin cracking and blisters.
Experts have also found that Botulinum toxin type A (Botox) injections, used to smooth facial wrinkles, can treat severe underarm sweating. Small doses of Botox are injected to block the nerves that trigger sweat glands.
But using Botox for other areas of the body that sweat excessively, such as the hands, could cause mild, but temporary weakness and intense pain, so talk with your doctor first.


3. Peeing during sex
Men typically don’t pee during sex because they have a bladder valve that closes. It prevents semen that is going through the urethra from traveling up to the bladder, and also stops urine from mixing with the semen.
But no such valve exists in women, according to research.
Some scientists believe the leakage that some women feel is actually female ejaculation, while other scientists prefer not to use this term, because chemical analyses of the fluid has produced mixed results.
“It’s possible for women to pee during sex,” said Dr. Elisa Ross, a gynecologist at the Cleveland Clinic. “The bladder sits in your pelvis, so as women age, the bladder can sag a little, making it possible to pee a little during sex.”
Weak pelvic muscles let the bladder sag out of position, which may stretch the opening to the urethra, allowing for urine to leak out, Ross explained.

She also noted that the controversial G-spot, a small bundle of nerves found deep within the wall of the vagina that contributes to orgasms, is believed to be located near the bladder neck, which could make a woman feel the urge to pee during sex, especially if she has an irritable bladder.
“The best thing to do when something like this occurs is to talk about it,” said Bean Robinson, a psychologist at the University of Minnesota’s Center for Sexual Health. “Sex is messy anyway, so just be prepared for it.”

bad breath

4. Persistent bad breath
Halitosis, or bad breath, is often caused by a buildup of bacteria in your mouth from food, dry mouth, smoking or chronic illnesses. The buildup causes inflammation, and can give off a nasty odor that smells like sulfur.
In many cases, the best way to improve bad breath is with proper dental hygiene, according to the American Dental Association (ADA).
The ADA recommends regular professional cleanings from a dentist, as well as brushing your teeth twice a day and flossing once daily. They also recommend brushing the tongue.
Breath-freshening products such as mouthwash, mints and gum may help with bad breath, but these fixes are only temporary. If you must constantly mask bad breath, contact your dentist.


5. Sexually transmitted diseases
Sexually transmitted diseases (STDs) are a major public health challenge in the U.S. There are an estimated 19 million new infections every year, according to the Centers for Disease Control and Prevention (CDC).
Women are more prone to getting STDs because the lining of the vagina is thinner than that of the penis, making it easer for bacteria and viruses to penetrate.
Some of the most common STDs are chlamydia, gonorrhea, syphilis, HIV/AIDS and genital herpes, reports the CDC.
Although condoms generally provide the best protection against STDs, Ross cautioned that they might not fully protect against genital herpes.
“Herpes doesn’t only appear on the genitals, but it can appear in the ‘boxer shorts area,’ which includes the butt, the upper thighs and lower abdomen,” Ross said.
For people with genital herpes, she recommended taking an anti-herpes medication, such as Zovirax, Valtrex or Famvir, which can decrease the likelihood of passing on the virus.
For both men and women, if you experience a discharge or have any sores, you should bring that to your doctor’s attention immediately, said Ross.


6. Hemorrhoids
Hemorrhoids are an uncomfortable, yet common health problem that many folks have to endure. About half of all people have had hemorrhoids by age 50, according to the National Institutes of Health.
There are internal hemorrhoids, which are located inside the rectum, and external hemorrhoids, which are found under the skin around the anus.
Symptoms often include anal itching, pain during bowel movements, anal ache or pain, and bright red blood found on the stool, toilet paper or in the toilet bowl.
Straining during bowel movements, having constipation or sitting for too long are often the causes.
For mild symptoms, doctors often recommend using over-the-counter products such as creams, ointments or suppositories, to relieve symptoms temporarily.
But for bleeding, painful hemorrhoids that persist, doctors recommend a minor outpatient procedure. The rubber band treatment, for example, is one procedure where the doctor places one or two tiny rubber bands around the bottom of the internal hemorrhoid, cutting off the circulation and causing the hemorrhoid to shrink and fall off within a week.

vaginal farting

7.”Vaginal farting”
“Vaginal farting,” or the release of air from the vagina, may be embarrassing, but it’s not uncommon when having sex or doing physical activities such as yoga.
“Honestly, we don’t know what to do about it,” Ross said. “Possibly increasing lubrication, or using a different angle during sex may help.”
Robinson suggested talking about it with your partner before engaging in sex.

“Sex isn’t civilized or controlled, so physical things could happen,” she said. But she also said that if you are comfortable just ignoring it, that’s OK too.

Source: Live science

Steps to Survive an Asthma Attack Without an Inhaler

Published May 29, 2015 by by : teacherdahl

looking for inhaler

Having an asthma attack and forgot your inhaler? Don’t panic

If you are caught without your inhaler during an asthma attack, stay calm, sit upright and try taking a hot caffeinated drink.

If you have asthma, you probably never go anywhere without your inhaler. But what if, due to negligence, you go out without it and have a sudden asthma attack?

“The importance of always carrying rescue medication cannot be understated,” says Associate Professor Loo Chian Min, Head and Senior Consultant, Department of Respiratory and Critical Care Medicine, Singapore General Hospital (SGH), a member of the SingHealth group. “It is absolutely vital that you don’t forget your inhaler wherever you go.”

What happens during an asthma attack

Asthma occurs when the airways (bronchial tubes) in the lungs become inflamed and are blocked by mucus, making breathing difficult. The chest tightens and the lungs seem to produce a wheezing sound.


There could be many triggers for an asthma attack. Air pollution, exposure to irritants such as dust, cigarette smoke and pet dander, physical exertion and emotional outbursts can all trigger an asthma attack.

Symptoms of an asthma attack

  • An asthma attack can be mild or severe. Be alert for these general symptoms:
  • Difficulty breathing / breathlessness
  • Wheezing
  • Tightness in the chest
  • Coughing

If you experience severe breathing difficulty, a rapid increase in your pulse rate, severe coughing, and notice that your nails and lips are turning bluish, get medical help immediately, as these are signs of a severe asthma attack.

Six  (6) things to do if you’re caught without an inhaler during an asthma attack

“Never, ever let up on your asthma medications even if you feel your condition has improved,” says A/Prof Loo. Asthma needs constant care and proper management at all times. Your very life depends on it. However, should you be caught without your inhaler due to unforeseen circumstances, you could try these coping techniques:

attack 1

  1. Sit upright. Stop whatever you are doing and sit upright. Bending over or lying down can constrict your breathing even more.
  2. Take long, deep breaths. This helps to slow down your breathing and prevent hyperventilation. Breathe in through your nose and breathe out through your mouth.
  3. Stay calm. Staying calm may prevent further tightening of your chest muscles and make your breathing easier.
  4. Get away from the trigger. The asthma attack could be triggered by dust, cigarette smoke or the smell of chemicals (e.g., ammonia, chlorine gas, sulphur dioxide). Get away from the trigger as soon as possible and go to an air-conditioned environment or any place with clean air.
  5. Take a hot caffeinated beverage. Hot caffeinated drinks like coffee can help to open up the airways slightly, providing some relief for an hour or two.
  6. Seek emergency medical help. If the wheezing, coughing and breathing difficulty do not subside after a period of rest, seek immediate medical attention.

    attack 2

Treatment of asthma

Doctors treat asthma with a combination of long-term and quick-relief medications, and medications to treat allergy-induced asthma. Long-term medications include:

  • inhaled corticosteroids to reduce inflammation of the bronchial tubes,
  • bronchodilators to open up the airways and
  • leukotriene modifiers to reduce both airway inflammation and mucus production.

Quick-relief medications are prescribed to cope with sudden asthma attacks. These are inhaled medications such as ipratropium (Atrovent) and albuterol. They relax the airway muscles temporarily to make breathing easier.

Asthma inhalers are the asthma sufferer’s mobile medical kit. The inhalers deliver medication directly to the lungs for immediate relief during a sudden asthma attack.

“Go and see a doctor even if you have recovered from an asthma attack. Asthma attacks are signs that your asthma is not well-controlled. You may need stronger medication for a worsening asthmatic condition.”

from : Yahoo she/Web MD

Health Benefits of Honey and Cinnamon

Published May 29, 2015 by by : teacherdahl


It is found that a mix of honey and cinnamon cures most diseases. Honey is produced in most of the countries of the world. Scientists of today also note honey as very effective medicine for all kinds of diseases. Honey can be used without side effects which is also a plus. Today’s science says that even though honey is sweet, when it is taken in the right dosage as a medicine, it does not harm even diabetic patients. Researched by western scientists:

HEART DISEASES: Make a paste of honey and cinnamon powder, put it on toast instead of jelly and jam and eat it regularly for breakfast. It reduces the cholesterol and could potentially save one from heart attack. Also, even if you have already had an attack studies show you could be kept miles away from the next attack. Regular use of cinnamon honey strengthens the heart beat. In America and Canada, various nursing homes have treated patients successfully and have found that as one ages the arteries and veins lose their flexibility and get clogged; honey and cinnamon revitalize the arteries and the veins.

ARTHRITIS: Arthritis patients can benefit by taking one cup of hot water with two tablespoons of honey and one small teaspoon of cinnamon powder. When taken daily even chronic arthritis can be cured. In a recent research conducted at the Copenhagen University, it was found that when the doctors treated their patients with a mixture of one tablespoon Honey and half teaspoon Cinnamon powder before breakfast, they found that within a week (out of the 200 people so treated) practically 73 patients were totally relieved of pain — and within a month, most all the patients who could not walk or move around because of arthritis now started walking without pain.

BLADDER INFECTIONS: Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder….who knew?

CHOLESTEROL: Two tablespoons of honey and three teaspoons of Cinnamon Powder mixed in 16 ounces of tea water given to a cholesterol patient was found to reduce the level of cholesterol in the blood by 10 percent within two hours. As mentioned for arthritic patients, when taken three times a day, any chronic cholesterol-could be cured. According to information received in the said Journal, pure honey taken with food daily relieves complaints of cholesterol.

COLDS: Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for three days. This process will cure most chronic cough, cold, and, clear the sinuses, and it’s delicious too!

UPSET STOMACH: Honey taken with cinnamon powder cures stomach ache and also is said to clear stomach ulcers from its root.

GAS: According to the studies done in India and Japan, it is revealed that when Honey is taken with cinnamon powder the stomach is relieved of gas.

HC frame

IMMUNE SYSTEM: Daily use of honey and cinnamon powder strengthens the immune system and protects the body from bacterial and viral attacks. Scientists have found that honey has various vitamins and iron in large amounts. Constant use of Honey strengthens the white blood corpuscles (where DNA is contained) to fight bacterial and viral diseases.

INDIGESTION: Cinnamon powder sprinkled on two tablespoons of honey taken before food is eaten relieves acidity and digests the heaviest of meals

INFLUENZA: A scientist in Spain has proved that honey contains a natural ‘Ingredient’ which kills the influenza germs and saves the patient from flu.

LONGEVITY: Tea made with honey and cinnamon powder, when taken regularly, arrests the ravages of old age. Use four teaspoons of honey, one teaspoon of cinnamon powder, and three cups of boiling water to make a tea. Drink 1/4 cup, three to four times a day. It keeps the skin fresh and soft and arrests old age. Life spans increase and even a 100 year old will start performing the chores of a 20-year-old.

RASPY OR SORE THROAT: When throat has a tickle or is raspy, take one tablespoon of honey and sip until gone. Repeat every three hours until throat is without symptoms.

PIMPLES: Three tablespoons of honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it off the next morning with warm water. When done daily for two weeks, it removes all pimples from the root.

SKIN INFECTIONS:Applying honey and cinnamon powder in equal parts on the affected parts cures eczema, ringworm and all types of skin Infections.

WEIGHT LOSS:Daily in the morning one half hour before breakfast and on an empty stomach, and at night before sleeping, drink honey and cinnamon powder boiled in one cup of water. When taken regularly, it reduces the weight of even the most obese person. Also, drinking this mixture regularly does not allow the fat to accumulate in the body even though the person may eat a high calorie diet.

CANCER: Recent research in Japan and Australia has revealed that advanced cancer of the stomach and bones have been cured successfully. Patients suffering from these kinds of cancer should daily take one tablespoon of honey with one teaspoon of cinnamon powder three times a day for one month.

FATIGUE: Recent studies have shown that the sugar content of honey is more helpful rather than being detrimental to the strength of the body. Senior citizens who take honey and cinnamon powder in equal parts are more alert and flexible. Dr. Milton, who has done research, says that a half tablespoon of honey taken in a glass of water and sprinkled with cinnamon powder, even when the vitality of the body starts to decrease, when taken daily after brushing and in the afternoon at about 3:00 P.M., the vitality of the body increases within a week.

BAD BREATH: People of South America, gargle with one teaspoon of honey and cinnamon powder mixed in hot water first thing in the morning so their breath stays fresh throughout the day.

HEARING LOSS: Daily morning and night honey and cinnamon powder, taken in equal parts restores hearing.


Efficient Ways to Lose Weight in a Month

Published May 27, 2015 by by : teacherdahl


Many women are concerned about their appearance. They spare no efforts to look beautiful and charming. One of the biggest desires most women have is to lose weight quickly. While it is not so easy, it can be possible. If you want to be in a good shape, you should change your lifestyle first.

Remember that your daily routines, diet and physical exercises should be taken into consideration when you try to lose weight. The main thing is that we should always lead a healthy lifestyle. Usually, when we are eager to drop a few pounds in a short period of time we stick to different diets and spend hours in the gym. However, all these measures are not always effective

The list below includes a few simple ways that will help you to lose weight just in a month without any damage to your health.

1. Eat Less Meat

Meat has become the basic ingredient of our daily menu. We used to include it into various dishes as it is considered to be good for our health. But you should control your intake of this food when you are about to lose weight. That doesn’t mean you should stop eating meat at all, just cut down your servings and make sure you don’t consume it very often. Fish is a wonderful substitute for meat and it is beneficial for you. One of the reasons we should eat less meat is its high concentration of fats, growth hormones and antibiotics which affect our body negatively.

2. Eat Fruits with Pleasure
It is a well-known fact that fruits should be on the list of foods we eat every day. They are high in nutrients and vitamins that our body needs to function well. Unfortunately, most of us give preference to junk food instead. Sometimes eating fruit can be rather boring. Why not make it fun and eat fruits with pleasure? There are lots of interesting ways to consume this food. For example, you can make some smoothie or fruit salads. You will also enjoy the perfect taste of

dried fruit.

3. No Alcohol

Surely, alcohol is one of the worst things for your health. First of all, it is high in calories and it takes more time for it to be burnt in our body. In other words, alcohol is full of ethanol and fat, which can do harm to you. Nowadays it is extremely popular to do “dryathlons” to get money for charity. By doing this you will contribute greatly to your health and well-being. Besides, this is an incredible way to lose weight fast. The only thing you need is to remove alcohol from your diet as soon as possible.

4. Sleep More

When it comes to weight loss your sleep really matters. As a rule, those people who sleep little tend to eat more because their appetite increases. It’s so difficult for me to resist a temptation to consume my favorite foods when I suffer from insomnia. I usually put on weight and it results in my frustration. To avoid this it’s better to go to bed earlier. Don’t spend so much time awake, sleep more.

5. Make your own meals
I think that the food you cook yourself is the best for you. For many young girls cooking may be problematic as they don’t have much experience. When they have nothing to eat at home they consume fast food excessively. Due to this fact they often put on weight. Make it a rule to cook food yourself and you will find out how tasty and healthy it can be. Asian cuisine will be a fantastic choice for you! If you try it once you will never turn back to junk food.

6. Ditch Sugar

It would be nice if you minimized your daily consumption of sugar as it has a negative impact on your body. In addition, it is one of the reasons you put on weight. If you can’t live without sugar, it will be impossible for you to ditch it completely. That’s why you should consume it less. You can add sugar to your tea or coffee only once a day, or a chocolate bar is absolutely enough for you. Don’t eat other sweets. You don’t need to refuse from delicious desserts, just be careful with their servings.

7. Eat Consciously

It is necessary to include various foods into your eating plan. Don’t eat the same food more than one time in a day. Think of the nutrients containing in your dishes. For instance, if your breakfast is rich in carbs, you should supply your body with protein during lunch. Pay much attention to your snacks either. Choose from a great variety of fruits. In order to be slim you should listen to your body and realize what it really needs. Don’t be obsessed with calories. It is advisable to chew your food slowly. In such way, it will be easier to understand that you are no longer hungry.

8. Don’t Have Any Takeout

Don’t Have Any Takeout

Do you often have takeout foods? If so, you should definitely forget about that. Some people feel relaxed because they have only one in a week. But they even don’t imagine how many calories they get with all those dishes. Another amazing way to lose weight quickly is to stop eating out. Nothing bad will happen if you stay at home for dinner. Bear in mind that with every visit to a restaurant you have more chances to gain weight.

Exercise for Fun

Everybody thinks that doing physical exercises requires much time and energy. You don’t even guess that it can be entertaining. Just do it for fun and you will see the difference. Opt for your favorite sport and do it regularly. No matter whether you run or walk, dance or ride a bike, the main thing is to enjoy exercise. If you like something you will certainly have a desire to do that again and again.

Causes of Food Spoilage and Its Prevention

Published May 23, 2015 by by : teacherdahl


Food spoilage is a rapid and inevitable process when you don’t take adequate preventative measures. Microscopic organisms feast on food items that you leave unattended. Several traditional and modern techniques allow for long-term food preservation. While nothing can preserve food forever, these techniques offer the chance to keep foods well past their time of production.


Microscopic bacteria cause food to spoil. These tiny organisms, called spoilage bacteria, consume unprotected foods and produce waste products. As long as nutrition and water are present, bacteria will multiply, sometimes rapidly. Bacterial waste is the cause of the foul smell and rotten appearance of spoiled food. Surprisingly, rotten food will not necessarily cause illness if consumed. Instead, other bacteria species called pathogenic bacteria are the cause of foodborne illnesses like salmonella and E. coli. It’s possible for food to look and smell safe, but still contain dangerous levels of pathogenic bacteria.

bad storage

Incorrect Storage
Improper food storage is a leading cause of spoilage. If your house is warm and humid, fruits and veggies left in the open will spoil quickly. A refrigerator temperature above 40 F allows for the growth of spoilage bacteria. Food items should be stored separately in tightly sealed containers. Designate one drawer for meats, one for cheeses and one for vegetables. Check your refrigerator foods every day. If one food starts to spoil, remove it immediately. The spoilage bacteria may spread from the bad food and contaminate everything else.


Refrigeration and Freezing
Refrigerators set below 40 F will prevent pathogenic bacteria from growing freely. However, refrigerators generally aren’t cold enough to stop all bacterial growth. Monitor foods for signs of spoilage, especially meats. Freezers are ideal for long-term storage. To properly store foods in the freezer, remove as much air as possible from the container. Ensure that the temperature is set at or below 0 F. If you experience a power outage, leave refrigerator and freezer doors closed. An external thermometer will let you keep tabs on the fridge or freezer temperatures without opening the doors.


Bacteria need moisture, oxygen and the proper temperature range in order to multiply. Dehydration is the process of removing moisture from foods, thereby slowing or stopping the growth of spoilage bacteria. To dehydrate food properly, you need low humidity and a source of heat. You can use a conventional oven set to warm with the door open or an actual food dehydrator. The food needs to be heated to about 140 F. Dry, circulating air helps draw moisture out of the food. Dehydration also makes foods lighter, smaller and easier to store and transport.


You can preserve high-acid foods using a traditional process called canning. Apples, berries, peaches and tomatoes are just a few foods that may be canned safely. Boiling water kills spoilage bacteria and creates a vacuum seal around the jar lid. Canned food items must be cooked for a minimum amount of time to ensure that all bacteria are killed. Botulism, a deadly bacterial toxin, grows quickly in canned goods that have been improperly processed. The Virginia Cooperative Extension Office recommends closed-kettle boiling with heat-tempered jars and lids.


How to Get Your Teen Out of Bed on Time for School

Published May 20, 2015 by by : teacherdahl

waking up teens pix

Waking up early for school is difficult for most teens. And there’s research that suggests they aren’t just being oppositional – their inability to wake up may be biologically based.Teens need about 9 1/4 hours of sleep for optimal performance and development, according to the National Sleep Foundation. However, research has shown that most teens are actually getting less than 7 hours of sleep each night.

Other studies also show that most teens’ natural sleep patterns cause them to stay up late, until around 11PM which of course makes it difficult for them to wake up early for school.Despite teen’s natural sleep cycles, learning how to wake up in the morning and get out of bed on the days you don’t feel like it, is a life skill. Teach your teen how to do so now, so when he’s an adult, he can make it to work on time even on the days when he doesn’t feel like it.

1. Remove Electronics from the Bedroom
Don’t allow your teen to take his cell phone or laptop into his bedroom at night. If your teen receives a text message from a friend at 2AM, he may be tempted to reply and it could interrupt his sleep. He may also be tempted to check his Twitter feed or Facebook page in the middle of the night if he has access to it.Sometimes teens want to sleep with the TV on at night. But keeping the TV on can also interfere with getting a good night’s sleep. If your teen has a TV in his bedroom, establish a mandatory time that it must be shut off.
2. Set a Bed time routine
Most parents relax a little bit about bedtime during the teenage years. While offering more freedom is developmentally appropriate, a complete lack of bedtime rules may lead to teens staying up until the wee hours of the morning. Provide some guidance about bedtime to encourage healthy sleep habits.
3. Create Weekend Sleeping Rules

Some teens stay up all night and sleep all day on the weekends and during school vacations. This can wreak havoc on their schedules during the school week. Don’t allow your teen to sleep all day when he has days off. Establish a reasonable bedtime and enforce a reasonable wake up time.
4. Discourage Afternoon Naps

Sometimes teens feel exhausted during the school day and as soon as they get home, the want to take a nap. But that can interfere with their nighttime sleep and reinforce the cycle of staying up late and feeling tired during the day. If your teen comes home from school feeling tired, encourage exercise and outdoor activity along with an earlier bedtime.
5. Provide Consequences When Necessary

If your teen’s refusal to get out of bed is leading to more problems – like he’s late for school – you may need to start instilling consequences. Use logical consequences, like taking away privileges. If your teen is bothered by the fact that he’s late for school, the natural consequence of being late may be consequence enough.
6. Offer Incentives
Link your teen’s privileges to his responsible behavior. If he wants to use the car on Friday night, you’ll need to know he can be responsible enough to get ready for school on time. If he wants rides to spend time with friends, tell him he can when he shows he can get out of bed on time. Create a reward system to link positive behavior to incentives.
7. Find Ways to Increase Your Teen’s Responsibility

Waking your teen up repeatedly and arguing with him to get out of bed won’t be helpful to him in the future. Teens need to learn how to get themselves ready independently – unless you plan to still be dragging him out of bed when he’s an adult. Problem-solve together how he can get himself ready more independently.

8. Seek Professional Help

If your teen’s ability to get out of bed is interfering with his life you may need to seek professional help. Start by talking to your teen’s doctor to rule out any potential medical issues. Sometimes teens can experience sleep disorders or other medical issues that increase fatigue.
Once you’ve ruled out physical health problems, it may be helpful to speak with a mental health professional. Sometimes mental health problems, like depression or anxiety disorders, can interfere with sleep.



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