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The summer vacation does not only mean enjoying the relaxation atmosphere away from the pressure of study and work, but it is the opportunity of most of us (I am almost certain!) To enjoy staying up late and sleeping late every night.
But this opportunity, on its beauty, turns into an ugly and unpleasant thing after the summer has passed, and the need to return to the old sleep system that we are used to during the winter (sleep and waking up early). It may be easier for adults to “reprogram” their bodies to return to that routine, but children, adolescents, and even young people may find it difficult to return to the previous sleep routine. This may expose them to major problems, in terms of sleeping while studying, or to problems of lack of focus, weak attention and mood during the day.
So it is always necessary, and before returning to schools and universities, asking our children gradually returning to the previous sleeping system, in order to avoid these problems. Since we are around the corner from the resumption of the study after a few days in the Emirates and some countries of the region, we talked to Dr. Ahmed Zain Ayoub; A pediatrician at the Saudi German Hospital, to find out the best ways and advice to regulate sleep after leave.
Ways to organize sleep after leaveNote: These tips may seem specially directed to young and adolescents, but they can definitely be suitable for us as adults and elderly.
What are the best ways to organize sleep after leave?
According to Dr. Ayoub; Children are accustomed to staying up during school holidays, and they are greatly delayed from their regular sleep dates that continue throughout the school year, which may affect their biological hours and weaken the quality of their sleep. Then all of this leads to great difficulties in returning to the usual sleep pattern during the school year.
A pediatrician indicates that pre-school children (3-5 years) should get the number of hours of sleep ranging from 10-13 hours. As for children of school age (6-13 years), they must get 9-11 hours of sleep per day; While the number of hours of teenage students (14-17 years) ranges from 8-10 hours.
Stressing that the lack of children getting enough sleep every night, may have many academic problems; Sleep disturbances reduce the ability to learn, listen, focus and solve problems.
So, Dr. Ayoub, to us, and you, my dear, provide some tips that can be followed to help control the biological clock in the body after the leave; The following includes:
1. Ensuring a regular meal schedule: so that food is eaten at specific times every night, to avoid insomnia later.
2. Get a specific time to wake up and sleep: Even if you get a little sleep, there is no harm in staying in the bed and trying to sleep; Certainly, you will succeed in this after a while.
3. Eat dinner early; In other words, if bedtime is at eight in the evening, the food should be eaten at least two hours before to ensure that food is digested before going to sleep, and avoid infection with intestinal cookies and insomnia due to the stomach remaining full.
4. Sleeping on a comfortable level and pillow: Do not be surprised by my dear, as the fabric used to cover the pillow and the rank, the extent of its softness and suitability for the body, and its provision for rest and relaxation, plays a big role in organizing your sleep cycle.
5. Avoid placing electronic devices in the bedroom: such as a laptop, mobile phones, and TV. This advice is especially directed to adolescents and young people from the Gil Z, who argue with the completion of their lessons in bed, while the latter is only for sleeping. (I have a teenager and I am talking about an experience!)
6. Maintaining a cold room temperature: especially in the Emirates, as high temperatures may cause inconvenience and make us unable to sleep comfortably. But beware, the very low heat in the bedroom may also cause insomnia; So baptize room temperature according to what suits you.
7. Make the room dark: This advice is very important for adults, as they are more concerned with light than young; But there is no harm in placing dim lighting in the children’s rooms and those who fear extreme darkness.
8. Avoid the nap of the day: We are mainly talking about the nap that takes more than half an hour every day.
9. Do regular physical activities: provided that they are moderate and hours before bedtime; In the event that you suffer from very thinner and do not like exercising before bed, you can resort to yoga or breathing exercises to increase relaxation and sleep in sleep.
Dr. Ahmed Zain Ayoub, a pediatrician at the Saudi German HospitalFrom all the above; It is clear to us, with no doubt, that sleep is an important and radical element in our health and welfare. Accordingly, the important benefits that sleep reflected on both physical, psychological and intellectual health should be known, which we will get to know in the following lines.
What is the importance of sleeping for physical and psychological health?
Sleep is a natural state of physical and mental comfort; It is characterized by low awareness and response to external stimuli, during which the body and brain rejuvenates energy and restores activity.
From this simple definition, it shows us the importance of sleeping on our physical and intellectual prosperity; Sleep is necessary to maintain physical and mental health, improve daily performance, and reduce the risk of chronic diseases, according to the Saudi Ministry of Health website. Sleeping passes in different stages, including light sleep, deep sleep and fast eye movement (REM), and each stage has its own functions.
Sleeping is not just a rest period, but rather a necessary process for regenerating cells and tissues, organizing hormones, improving cognitive functions and memory, strengthening the immune system, and even mood regulation.
And if we want to detail each side separately, we will find that the importance of sleeping for physical health lies in:
1. Renewal of cells and tissues: During sleep, the body repairs and rejuvenates the damaged cells, which enhances public health and contributes to preventing diseases.
2. Regulating hormones: Sleep affects the secretion of various hormones, including growth hormones, metabolism and tension.
3. Strengthening the immune system: obtaining enough sleep enhances the functions of the immune system, making you less likely to develop infection and diseases.
4. Improving physical performance: Good sleep can endure the ability, improves speed, and reduces the risk of infection.
5. Improving cardiovascular health: Sufficient sleep helps regulate blood pressure, which reduces the risk of heart disease and stroke.
As for the importance of sleeping for mental health, it can be summarized by the following:
1. Reducing stress and anxiety: Good sleep helps regulate stress hormones such as cortisol, which reduces stress and anxiety.
2. Mood improvement: Good sleep is associated with improved mood and increased happiness, while lack of sleep may lead to mood swings and depression.
3. Enhancing cognitive functions: Sleep is necessary to improve memory, focus, learning and make decisions.
4. Mental health support: Good sleep helps in treating feelings and emotions, which enhances psychological stability.
5. Improving creativity: Sleep plays a prominent role in promoting creativity and the ability to solve problems.
The biological clock control is important to regulate sleep after leaveIn short, a good sleep is necessary to maintain the health of the body and the mind. So you should always take care to get enough sleep regularly, and to follow healthy sleep habits to maintain public health.
With the approaching return to study and work, it is necessary to organize the biological clock of the body that some disorder affects during the summer vacation, in order to ensure better sleep and better performance, whether in study or when doing daily work.
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