Dr. Carlos Egea, head of the Sleep Unit at the Quirónsalud Medical Center Plaza Euskadi in Bilbao, recommends adjusting biological rhythms before classes resume to avoid ‘social jet lag’. This strategy should start between seven and 14 days before returning to academic life.
Egea noted that this prior period offers an opportunity for the body to slowly adapt, which can reduce fatigue and improve concentration during the first weeks of class. Abruptly returning to school routines can cause students to experience fatigue, irritability, and difficulties concentrating.
The expert also advises disconnecting electronic devices at least an hour before bedtime, as exposure to screen light delays the natural production of melatonin, making it harder to fall asleep. Sunlight plays a key role in this process, acting as a synchronizer for the biological clock, promoting alertness in the morning and facilitating sleep at night.
Maintaining stable routines over weekends is also crucial. Egea believes allowing teenagers to go to bed very late and wake up at noon contributes to perpetuating ‘social jet lag’ and makes adaptation to the school schedule more difficult.
Finally, Dr. Egea warns about the importance of paying attention to signs of potential sleep problems. Symptoms such as excessive daytime sleepiness, irritability, lack of attention, and changes in behavior can indicate sleep disorders. If these symptoms persist for more than four weeks, it is advisable to consult a sleep medicine specialist.
Source: www.infobae.com
