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Getting enough sleep

Researchers suggest that a teenager needs 8 to 10 hours of sleep every day. This is more than that of kids and adults. However, ironically, teens are the ones taking sleep for granted and not having enough of it.

Majority of the teenagers do not get enough sleep. This is usually because of two reasons, either their schedules are overloaded or they spend too much of time on the internet, sometimes until dawn. Whatever the reason may be, missed sleep can result into sleep deficit, which in turn would lead to difficulty in concentration, studying or other physical activities too. Sleep deficit might also lead to depression.

So what to do to ensure that you are getting a good night sleep? Here a few tips from our teentalk expert:

Fix a schedule: Go to bed at a set time each night and get up at the same time each morning. Disrupting this schedule may lead to insomnia. If you can, avoid night shifts, alternating schedules, or other things that may disrupt your sleep schedule.

Avoid caffeine, nicotine, and alcohol: Avoid smoking and caffeine for at least eight hours before bedtime. Sources of caffeine include coffee, chocolate, soft drinks, etc. Don't eat heavy meals before bedtime.

Relax before sleeping: A warm bath, reading or another relaxing routine can make it easier to fall asleep.

Don't lie in bed awake: If you can't sleep, don't just lie in bed. Do something else, like reading, watching television, or listening to music until you feel tired.

Control your bedroom atmosphere: Like use comfortable bedding, limit noises, comfortable temperature, stay away from electronic gadgets.

Apart from this indulge in some physical exercise daily for 15-20 minutes; consume foods that improve sleep quality like Pineapple, dark chocolates, etc. It may not be easy though, as curing insomnia often means improving your sleep hygiene and establishing habits that are more conducive to good sleep. But it is possible, as most sleep disorders can be treated effectively.

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Overcoming English phobia

For some people, only confidence is the key as they can dive right into foreign language conversations with small vocabulary. But for the other some, those conversations can be really scary.
Gousiya Teentalkindia Content Writer

We all are aware of the experience of feeling like a child again, when we do not have enough words to express ourselves. Also, who would have not faced the struggle to maintain their dignity in the face of self-criticism? There are some things you can do to grasp and overcome your nerves when speaking another language, especially English.

People who are not fluent with English always have a voice on their head, which says, ‘not to open your mouth or you’ll look stupid’. Sadly, most people listen to it. Also they have a tendency to assume that they are criticised. Here are a few tips that will hep you overcome your English phobia.

Know your fear

What is it that you are afraid of? Anxiety about speaking English usually boils down to fear of failure or of being negatively evaluated. If you have noticed unusual or strange words coming out of your mouth during a conversation or interview, you too probably have the same fear. To fight this, ask yourself how you feel when a foreign person makes an effort to speak your language. Hopefully you wouldn’t judge then in a negative way.

Listen carefully

Speak in English with people with whom you are comfortable enough and who have a good command over language. Listen to English songs, watch good English movies or sitcoms and also pay attention to conversation in English (available on youtube).

Work out on your language

Build your vocabulary and learn grammar. You can start by learning greetings and salutations in English, followed by names of different things, like animals, fruits, vehicles, utensils. Also try to learn proverbs and famous sayings in English language.

Keep up your confidence and remember it’s just a language and no rocket science. To quote Lao Tzu, ‘a journey of a thousand miles begins with a single step’, and this is an excellent first step.

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Disclaimer: TeentalkIndia does not offer emergency services and is not a crisis intervention centre, if you or someone you know is experiencing acute distress or is suicidal/self harming, please contact the nearest hospital or emergency/crisis management services or helplines.