• Published on: May 04, 2020
  • 1 minute read
  • By: Dr Vibhash Mishra

Relaxation Of Lockdown Is Not The End Of Corona!

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Relaxation of lockdown is not the end of Corona!

It is heartening to see the number of new cases of COVID-19 going down or plateauing almost everywhere in the world. For us Indians, it should be a matter of relief and pride that we have been the nation with the fewest mortality. The government deserves to be thanked and congratulated for prompt cautionary actions. The citizens deserve our applause even more for it is the job of the government to issue orders and instructions, but if they were not followed strictly by the neighborhoods in the villages, towns, and cities, the plan would have failed miserably. Therefore, in this war, everyone has been a valiant soldier so far and should be saluted.

Now that there has been some relaxation in the lockdown, there must be a great sigh of relief. In this euphoric state of regaining your long lost freedom, it is quite possible to lose sight of the harsh reality and take it as the end of the nightmare. The truth, however, is that the pandemic is nowhere near its end and it is hardly the time to be complacent. In fact, now that there is going to be a spate of movements of people between places, new cases of infection are bound to be brought from the badly affected zones to the erstwhile safe zones. A possible second wave of infection is very real. Your safe zone is at fresh risk.

What should you do then? How do you keep yourself and your family safe? How do you protect yourselves? By doing the same things that you have done so well so far. This is no time for daredevilry or adventure. Instead, swallow your pride, be humble, and accept that this tiny enemy called Corona is mightier than all of us fighting together. And that this is one war in which running away from the battlefield to the safety of your home is an act of bravery. Do not go out unnecessarily. Social distancing and hand hygiene remain just as relevant today as they were two months ago. Avoid overcrowding. Sometimes it may seem impossible to stay indoors or even avoid overcrowding. If you are ill, how will you not go out and wait in the crowded waiting room to see a doctor? Think again, is it really necessary? Is there really no alternative? Can you not consult a specialist online from the convenience of your home? Have you tried us at www.secondmedic.com? Do try. We may just have answers to all your questions. Well, maybe not all, but certainly most.

Dr. Vibhash Mishra
Chief Medical Officer Second Medic Inc

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Insomnia in Teens and How to Manage It

Insomnia in Teens and How to Manage It

Sleep is essential for growing teens, yet many struggle to get enough of it. From school stress to social media scrolling, teenagers today face multiple challenges that affect their sleep. One of the most common sleep disorders among adolescents is insomnia—the inability to fall asleep, stay asleep, or wake up feeling rested.

In this blog, we’ll break down the causes, effects, and simple strategies to handle insomnia in teens and how to manage it naturally.

 

What is Insomnia?

Insomnia is a sleep disorder that makes it hard to fall asleep, stay asleep, or get quality rest. Teens with insomnia often feel tired during the day, even if they’ve spent enough time in bed.

There are two main types:

  • Short-term insomnia: Lasts for a few days or weeks, often triggered by stress or changes in routine.
     

  • Chronic insomnia: Occurs at least three times a week for over three months.
     

 

Why Is Insomnia Common in Teens?

Teenagers go through many physical, emotional, and social changes. All these factors can disturb their sleep:

1. Hormonal Shifts

During puberty, the sleep hormone melatonin is released later at night. This shifts the body clock, making teens naturally want to sleep and wake up later.

2. Screen Time

Excessive use of phones, tablets, or laptops before bedtime exposes the brain to blue light, which delays melatonin release and interferes with sleep.

3. Academic Stress

Homework, exams, and performance pressure can cause anxiety and overthinking at night, preventing restful sleep.

4. Caffeine Intake

Energy drinks, tea, coffee, and cola consumed in the evening can make it difficult to fall asleep due to their stimulating effects.

5. Mental Health Issues

Anxiety, depression, and emotional distress are often linked with poor sleep in teens.

 

Signs of Insomnia in Teenagers

  • Difficulty falling asleep at night
     

  • Waking up multiple times during the night
     

  • Feeling tired or sleepy during the day
     

  • Irritability or mood swings
     

  • Trouble focusing in school
     

  • Frequent headaches or stomach issues
     

  • Increased use of stimulants (coffee, energy drinks)
     

 

How Insomnia Affects Teens

Sleep deprivation can harm a teen's physical and mental health. Here are a few ways it affects their well-being:

  • Poor concentration in school
     

  • Weakened immunity
     

  • Increased risk of depression and anxiety
     

  • Weight gain due to hormonal imbalance
     

  • Risky behaviors due to impaired judgment
     

Teens who consistently sleep less than 7–8 hours are more likely to face emotional and academic challenges.

 

Natural Ways to Manage Insomnia in Teens

Thankfully, insomnia doesn’t always need medication. Many teens can improve their sleep with simple lifestyle changes.

1. Set a Regular Sleep Schedule

Encourage going to bed and waking up at the same time every day—even on weekends. This helps reset the body’s internal clock.

2. Limit Screen Time Before Bed

Avoid phones, TVs, and tablets at least 1 hour before bedtime. Use “night mode” or blue light filters if screen use is necessary.

3. Practice Relaxation Techniques

Deep breathing, meditation, gentle yoga, or reading a book before bed can calm the mind and prepare the body for sleep.

4. Watch Food and Drink

Avoid heavy meals, sugar, or caffeine in the evening. A light snack like warm milk, bananas, or almonds can promote better sleep.

5. Get Daily Exercise

Physical activity during the day can improve sleep quality—but avoid intense workouts right before bedtime.

6. Create a Sleep-Friendly Environment

Keep the bedroom cool, dark, and quiet. Use blackout curtains, soft bedding, and remove distractions like phones or bright lights.

 

When to See a Doctor

If your teen’s insomnia lasts longer than 3 weeks or affects their daily life, school, or mood, it’s important to consult a doctor or sleep specialist. Underlying conditions like anxiety, ADHD, or depression might need professional care.

 

Lab Tests That May Help

If your teen complains of constant fatigue or disrupted sleep, you might consider lab tests to rule out medical reasons such as:

  • Thyroid Function Test (for hormonal imbalance)
     

  • Vitamin D & B12 Tests (deficiency can affect sleep)
     

  • Stress Hormone Panel (Cortisol)
     

  • Iron Levels (especially in girls)
     

These tests are available through diagnostic providers like Thyrocare on platforms like SecondMedic.

 

Helping Teens Build Healthy Sleep Habits

As a parent, here’s how you can support better sleep:

  • Encourage open conversations about school pressure or emotional issues.
     

  • Set boundaries for screen use, especially at night.
     

  • Make the home environment calm and supportive before bedtime.
     

  • Lead by example—follow healthy sleep habits yourself.
     

 

Quick Tips for Teens

  • Sleep 8–10 hours every night
     

  • Don’t study in bed
     

  • Use a sleep diary or app to track sleep patterns
     

  • Avoid naps longer than 30 minutes in the day
     

  • Try journaling to clear the mind before sleep
     

 

Conclusion

Teenage insomnia is more common than many people realize. Fortunately, with the right support, structure, and healthy routines, it can be managed without medication.

If your teen shows signs of poor sleep, don’t ignore it. Better sleep leads to better mood, focus, and health.

So, if you’re wondering how to support better sleep for your child, remember to understand insomnia in teens and how to manage it the natural way—with empathy, good habits, and expert care when needed.

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