After a complete holiday without sleep • How do you get teenagers back to normal?

The long vacation is about to end and the youth are going to return to their routine. The problem is that instead of getting up in the morning and starting the day, they got used to spending time with friends, scrolling on the phone until midnight and getting up at "unclocked hours". Between white nights and long days, teenagers are about to find themselves struggling to "get back on track", just before going back to school. Hai Pa News Corporation brings you voices from the field who told us about the experience of the youth - how do they experience the abysmal change? What are its consequences? And how can you deal with the extreme change?

Iris Makmel, high school teacher: "Put your head on the table and fall asleep"

First, I spoke with Iris Kemel, an experienced high school teacher to get her perspective on these challenges, and to understand how the education system deals with the phenomenon that repeats itself every year.

Iris, a Bible teacher with more than 30 years of experience, says that she is already used to the fact that at the beginning of the year the teenagers are not used to getting up for school because they are used to going to bed late during the holidays. Therefore, when September 1st comes, they come to classes tired and unable to concentrate and function .

Iris Makmel says:

It happens every year - high school students come to classes with no energy, very tired. They are always late. In the first lesson, they put their heads on the table and can't lift it, so much so that I wake them up and ask them to go wash their faces to wake up.

As a teacher, how will you help them deal with the difficulty of returning to routine?

Makmel shares: "I often send them to wash their faces to wake up. In the first weeks, I ask them to go to bed early to get back to their routine. Of course, I encourage the parents to set limits for the teenagers a week before school starts so they get used to the new hours."

What would you recommend parents do to deal with the disruption during bedtime?

"The parents should have their hand on the pulse. They should try to create a new routine among the teenagers and maintain it, especially at the beginning of the year. As a mother, a few days before the start of school, I would check that my children leave their cell phones before going to bed, and if necessary, I would also take them away." .

How should the education system deal with the issue?

"The education system is not supposed to change anything. It is the one that gets the youth into a routine. Without the education system they would have no routine at all. If we assume the education system changes the time of arrival at school to nine in order to meet the students, they will simply go to bed even later and continue after ".

Noa Rabu, high school student: "I set an alarm clock every day from now on, to prepare for going back to school"

After the interview with Iris, I interviewed Noa Rabu The 17-year-old from Haifa, a student at Leo Beck High School in Haifa, who shared how the change in sleeping hours during the long holiday affects her.

Noa says: "During the vacation, my sleeping routine changed significantly. I find myself coming home late at night. As a result, I sleep very few hours, which makes it difficult for me to keep up with my daily schedule and causes me to be constantly tired. On vacation, I somehow manage, but It won't work in school, because I'll have to be focused. I'm in a never-ending "loop" where I try to get everything done and nothing is enough. When school starts, I won't be able to live like this."

Noam commented on the challenge of getting back to routine: "My parents don't help me get back to routine, it's something I deal with myself. I set an alarm clock every day from now on for 8:30 a.m., a week before going back to school. I force myself to get up. I understand that if I don't I will get up early, when school starts it will be very difficult for me to "get back on track".

Do you have any tips for the rest of the youth for getting back to normal?

"Don't give up in the mornings. I insist on getting up early from now on and creating a routine for myself and activities during the day. In the last week I have an organized schedule where I enter all my tasks every day. In addition, I make sure to incorporate sports into my routine, whether it's running, aerobics Or Pilates. It helps me release energy and so I fall asleep more easily."

Noa describes that the main thing she does before going to bed is scrolling on her cell phone. However, she tries to occupy herself with other things, such as meeting up with friends or reading a book before bed.

Guy Goldstein, clinical psychologist: "Lack of sleep can lead to weight gain, irritability, inability to concentrate, and emotional difficulties"

I interviewed Guy Goldstein, a clinical psychologist with about 13 years of experience, who gave us a psychological perspective on the phenomenon.

Guy Goldstein explains the impact of sleep disorders on teenagers: "Lack of sleep can create a host of problems. Among other things, physical effects such as weight gain, damage to brain development, irritability, difficulty concentrating and emotional difficulties can be noted. Fatigue can impair academic performance. Lack of sleep also Increases friction with the environment, a tendency to take risks, and addictions such as cannabis or computer games, as well as distance from the family and difficulties in daily functioning."

What methods can parents use to help teenagers get back into a regular sleep routine?

Guy says: "Adolescents may seem as if they can manage on their own, but this is sometimes an illusion. They need monitoring and guidance from their parents, who should recognize their independence and at the same time take care to guide and look after them. It is important that the parents ensure daily interaction with the teenagers, such as shared meals and spending time, encourage them to end using screens earlier and set regular bedtimes if the teenager objects, you must persist and stick to these messages.

Guy refers to the consequences of lack of sleep that may be long-term:

Some of the consequences may be failure to attend school, failure to commit to work and relationships with family. In such cases, the teenager's life path can be significantly affected.

Guy pointed out that in his experience, the active involvement of parents, which prevents the child from withdrawing and keeping to himself, can help improve the situation and prevent further negative effects.

What advice would you give to teenagers who have trouble falling asleep early after staying up late all holiday?

Guy says: "Our body reacts to the environment. It is alert when there are stimuli such as screens, so it is important to avoid them before bed. I would start by giving simple explanations to the youth about the effect of the environment on sleep and recommend asking the teenager about the effect of fatigue on their goals. In addition, it is useful to build with them A sleep plan that will give them a sense of control, such as setting an end time for screens and relaxing activities. If there are problems falling asleep due to disturbing thoughts, it is recommended to consult with parents or a psychologist."

Towards the beginning of the school year on September 1st, we wish all students great success. Returning to a routine will help you get used to a regular routine and focus on achievements and enjoyment!