Sleep well, live well
As Seen in Florida Weekly: Five Healthy Sleep Habits for a New School Year
- Imtiaz Ahmad MD, MPH, FCCP
- Updated on: January 19, 2024
- General, Sleep
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Table of Contents
As another school year approaches, teens and college students are found milking every opportunity to stay out late, sleep in, or even spending time foregoing sleep entirely. Research proves that sleep regulates mood and is closely tied to learning and memory functions, making it critical for teens and young adults to practice healthy sleeping habits. It also helps maximize productivity during the day and plays a critical role in overall energy level and health.
Founder of Allergy, Sleep & Lung Care and board certified sleep medicine physician, Imtiaz Ahmad M.D., provides students a series of healthy sleeping tips to promote successful sleeping throughout the school year for better classroom performance.
1. Say no to social media For healthy sleep habits
Recent studies show the use of tablets and mobile phones before going to bed could be affecting healthy sleep habits, with teens being the most at risk. According to Dr. Ahmad, “More and more research is finding the displays within these devices are causing melatonin suppression, ultimately causing a dysfunction in your body’s sleep chemicals.” Put down technologies with backlit displays at least two hours before bed.
2. Schedule your sleep
Studies show by going to bed at the same time each night, your body will start to organically wind down at that consecutive time, allowing you to easily fall asleep.
3. Cancel the caffeine For Healthy Sleep Habits
According to recent research, Americans are starting to turn to caffeine to supplement natural energy gained by sleep at a younger age each year. “Caffeine is a stimulant that interferes with the ability to fall asleep,” says Dr. Ahmad. “Caffeine can increase the heart rate, blood pressure, hyperactivity and anxiety, all causing the inability to fall asleep.” Restrict the use of caffeine to the FDA suggested amount, currently 400 milligrams for healthy adults. The American Academy of Pediatrics discourages the consumption of caffeine and other stimulants by children and adolescents
4. No excuse to not exercise
“Exercise is an important part of getting a healthy night of sleep,” stresses Dr. Ahmad. “It allows you to fall asleep faster, sleep deeper, and avoid tossing and turning.” Engage in moderate physical activity for at least 30 minutes three-to-four times a week.
5. Write down your worries
“Typically, teens and college students carry large amounts of stress, stemming from puberty and everyday adolescent pressures, to college exams and finding a proper life to school balance. One of the best ways to combat stress is to write your worries down on paper,” shares Dr. Ahmad.
About Allergy, Sleep & Lung Care
Allergy, Sleep & Lung Care is dedicated to improving and maintaining the health status of their patients by providing compassionate, top quality care. The respected practice provides excellence in patient care with the innovation that counts. The highly experienced team continues to provide a level of care and treatment that is unmatched on Florida’s Gulf Coast. Allergy Sleep & Lung Care is located at16420 HealthPark Commons Drive, Suite 100 Fort Myers, FL 33908, with a second location at 260 Beth Stacey Boulevard, Suite 220 Lehigh Acres, FL 33936.
QUESTIONS ABOUT A SLEEP ISSUE? LET’S TALK.
Imtiaz Ahmad, MD, MPH, FCCP
Dr. Imtiaz Ahmad is a highly qualified physician, Board Certified in Pulmonary and Sleep Medicine. He has been actively serving the community of Lee County, Florida since 2004, with a strong focus on a proactive healthcare approach. Dr. Ahmad has received advanced training from some of the most prestigious institutions, including Harvard University, Cornell University, State University of New York at Brooklyn, and the University of Mississippi. SOMNAS is a medical facility that is committed to improving and maintaining the health of patients with sleep disorders. The expert team at SOMNAS is known for their compassionate and high-quality care. They offer unparalleled treatment and care to patients on the Gulf Coast of Florida, ensuring a better and healthier life for them.
Job Title: Board Certified in Pulmonary Medicine
