Nutrition and daily routine in the life of a teenager. Ideal daily routine for a woman

It is impossible to find a person who would doubt that an orderly lifestyle from a very young age contributes to the normal development of the child and the maintenance of psychophysical health, fosters discipline and organization. The daily routine of a teenager is drawn up taking into account the school schedule and additional education classes or the time of attending sports sections. It is equally important to take into account the state of health of a growing person and the type of activity determined by nature ("owl", "lark", "dove").

Features of the teenager's day regimen

Night sleep

In the daily routine, the time of work and rest of the adolescent should be balanced. Normal sleep is required to restore the body's performance. The adolescent's sleep rate is 8-9 hours. If the child does not get enough sleep, his performance decreases by 30%, his ability to perceive information changes, absent-mindedness and irritability are observed. Considering that classes in general education and special educational institutions begin at 8 - 9 o'clock, the student must get up before 7 o'clock in the morning to complete all hygiene procedures and have breakfast. It's great if the child does a set of morning physical exercises. Based on this, it is easy to calculate that a teenager should go to bed no later than 22:30.

School time

The time a child spends at school is systematized: lessons and breaks take place strictly according to the curriculum, meal times are organized. If the child is studying in institutions of additional education, then you should provide time for him to go home, have lunch and change. Homework should then be planned not immediately after returning from additional classes, but provide for a short rest. In the case when classes in a section or studio are held in the evening, the teenager should get used to doing part of the homework immediately after lunch. The child will be able to complete the rest of the lessons in the evening.

Walk, private time

The periods of study and rest of the adolescent in the regime should be reasonably combined. For a growing organism, it is necessary to stay in the fresh air, and a teenager cannot do without communication with peers, especially since communicative activity at puberty acquires special significance, and a group of peers is important for the social formation of an individual. It is necessary that the guys do not spend their time aimlessly, but go in for sports games, rollerblading, ice skating, etc. In the evening, it is possible to do feasible homework, play or chat on the Internet, read fiction, listen to your favorite music or watch television. Before sleep, you should provide time for hygiene procedures.

Catering

Properly organized and nutritious food is in many ways a guarantee of the child's well-being, the timely development of all body systems. It is good if a teenager eats 4 - 5 times a day in small portions, then he has no problems with complexion, skin and hair condition.

Vacation time

Physiologists definitely state: the daily routine of children and adolescents in vacations should not be very different from the usual. Of course, the child can sleep a little longer or go to bed later, but at the same time, a time shift of more than an hour is undesirable. During vacation time, the child should be directed to a useful pastime: to play more sports and physical labor, to devote time to visiting the theater, museums, etc.

Parents need to be involved in developing the correct routine for their teenager's day. A child who knows how to appreciate and control time, in the future painlessly adapts to the conditions of adult life.

The daily routine for a teenager is of paramount importance. Compliance with it will allow the adolescent's body to develop correctly, and will also help prevent diseases.

When drawing up a regime, a daily routine for a teenager, it is impossible to use any one rigid scheme, since every teenager, every family has its own characteristics, its own traditions, but it is certainly possible to use recommendations that are general in nature.

For the correct routine of a teenager's day, it is necessary to take into account the rhythm, a certain alternation of various types of activities. If they are performed in a certain sequence and at the same time, then “habits” will be created in the central nervous system of the adolescent, facilitating the transition from one type of activity to another. It is necessary to try to withstand the temporary moments of the daily regimen. This must be taken as a basis when drawing up a daily routine.

When composing a daily routine for a teenager, consider the following:

• The need for a mandatory alternation of work and rest.
• Food intake should be regular and complete.
• A night's sleep should be at least that time, which is enough for a good rest for a teenager, as well as observing the time of getting up and going to bed.
• Clearly defined time for morning exercises, gymnastics, and hygiene procedures.
• Clear time definitions for homework assignments. It is also necessary to provide for 10-15 minute breaks during classes for rest.
• Determine the duration of the rest, and preferably with the greatest time outdoors.

You should start the morning with exercises, gymnastics, lasting 10-15 minutes. Gymnastics strengthens the work of the heart, ventilates the lungs, also improves the metabolism in the adolescent's body and, in general, has a beneficial effect on the nervous system.

Then water and hygiene procedures are needed. You can shower, douse yourself with water, or simply wipe off. You should spend no more than 30 minutes on the morning toilet. All these activities prepare the teenager's body for a working, school day.

When you return from school, you shouldn't start doing your homework right away. It is necessary to rest for some time, preferably actively. It is necessary to provide 1 - 2 hours of time for walking, staying in the fresh air.

Preparing homework assignments for elementary school students should be provided for 1.5 - 2 hours, for middle classes - 2 - 3 hours, and for high school students 3 - 4 hours.

Before going to bed, an evening walk or quiet activities is desirable so that the teenager's nervous system is not in an agitated state, but in a calm state before going to bed.

The table shows the approximate daily routine of a teenager.

Although the teenager also needs extracurricular activities: music, sports sections, hobby groups, but you should not overload him. Everything should be in moderation.

It's no secret that the daily routine affects a woman's health, her ability to work and the effectiveness of all the actions she performs during the day. In addition, the correct regimen has a beneficial effect on the female feeling of happiness, life satisfaction. Going to bed and getting up at the most favorable time for the body, we are filled with energy, inspiration, become surprisingly motivated to change our life, our habits, to improve the world around.

So what is the ideal daily routine for a woman? What time should we go to bed, and what time should we wake up in order to be healthy, to feel the strength in ourselves to live, create, love?

Happy woman's day regimen: going to bed

Ideally, we should go to bed around nine o'clock in the evening. If a woman spends time in bed from nine to twelve (and does not while away at a computer, TV, tablet, etc., etc.), then she is filled with lunar energy - energy that especially saturates her with strength and joy, pacifies , makes you softer and more feminine, more confident in yourself, your strengths.

I have no doubt that many people have a question: "And when do you live in general?" Now that you have to give up your favorite TV shows, books, social networks, etc. etc.? From this follows our next point of the woman's day regimen.

Happy Woman's Day Regime: Wake Up Early

The second important element of your daily routine is getting up early. The ideal daily routine for a woman assumes that she wakes up 1-2 hours before dawn. It is during these hours that her body and mind are filled with solar energy. The energy of the Sun gives us a charge of cheerfulness and optimism, improves our mood, gives us faith that everything is possible in life and that we deserve the fulfillment of our desires.

As you know, in different cities, countries, latitudes, dawn comes at different hours. To calculate the optimal morning rise time for your place of residence, search the Internet for the sunrise time in your city and subtract 1-2 hours from it.

In the morning, practice meditation, writing the morning pages, reading, cleaning, taking care of your skin, exercising or doing yoga, or anything else you didn't get to do the night before or on other days.

These are the most important elements of a woman's ideal daily routine. Performing only two actions - going to bed and getting up early, you will notice in no time how your life will change beyond recognition.

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Girls! I wish you with all my heart to remember that an inexhaustible source of happiness is within you! You do not need any external conditions, external sources of joy, just use what has already been given to you, what you are capable of influencing!

With love and wishes for good, Polina.

As a rule, during the summer holidays, schoolchildren fall into real anarchy: they sit at their computers until midnight, sleep until noon, eat when a real hunger strike occurs, or do not "get off" from snacks. Caring and forward-looking parents are unlikely to tolerate such an outrage, and this memo will help them organize the schoolchild's day regimen during the holidays.

First you need to remember what this regime was like during the school year, and, taking the main points as a basis, make some adjustments. Initially, you need to understand that the summer and winter holidays, which are considered the longest, should not be loaded with additional activities and lessons, otherwise the child simply will not rest mentally and physically. But it is also unacceptable to completely ignore the study. The task of the parents is to find that "golden" mean.

What can you advise in this case? Pay attention to the following organizational points:

1. The child should be raised a maximum of one and a half hours later than usual. The morning exercise remains unchanged, and should consist of washing your face, brushing your teeth, exercising, etc.

2. After breakfast, the student can be asked to complete the tasks of the teachers, which are usually given for the holidays (reading literature, creating teaching aids, essays on free themes, etc.).

3. The child should have supper and dinner at the same time as during the school year.

4. Sections and circles remain in the same set as they were before, after which walks in the fresh air, visits to guests and to the cinema, for example, are permissible.

5. Children of senior school age should be given the opportunity to try to organize their leisure time on their own, using the time with benefit.

6. Parents need to diversify the food of the student as much as possible, giving him the opportunity to gain strength, energy and health.

7. Summer is a great time for recreation at sea, in the countryside, in a camp or in a sanatorium. In the last two cases, the organization of the daily routine will be shifted to the shoulders of the administration.

8. You should go to bed no later than eleven in the evening, or an hour later than usual. Experts insist that proper sleep at night is the key to a productive morning and day.

9. In order to tune the student to the early resumption of classes, a couple of days before the start of those together, visit the office supply store and replenish stocks of pens / notebooks and other trifles.

Remember that even a small intermission in study leads to the need for subsequent psychological and even physical adaptation to it. There is no need to demand high marks and ideal behavior from the student from the very first days. By your actions and adjusting the daily routine, help him get back on track.

I would like to note right away that the daily routine of a teenager is such an individual concept that it makes no sense to count on some generally accepted standard scheme. There is an ancient wisdom that says that with a child under six years old, one should behave as if he is a master, with a teenager - as with a subordinate, and with an adult - as with a friend. To take it literally, of course, is not worth it, but there is a rational grain here. Children aged 10-15 are developing intensively. Along with this, a rebel grows in the adolescent. His body is undergoing drastic changes, and the mental state is also changing. The child is formed as a person and at the same time as a part of a huge society. At this time, it is very important to establish the daily routine of the teenager and try to comply with it.

The concept of "day mode" includes not only daylight hours, but also night, because at this time teenagers can do something other than sleep. Therefore, the correct daily routine for a teenager should consist of 24 hours of activities that are useful for him, so that the time for stupidity is zero. This is not about total round-the-clock control, but rather about avoiding unnecessary situations. For example, on Saturday morning, when you don't have to go to school, your child wakes up without problems at seven in the morning, but you won't wake him up at the same time on Monday. Of course, there was such an interesting film on TV late at night!

Every mom knows how long it takes a teenager to do their homework. An hour is enough for one child, two for another. But if the lessons are taken for more than three hours a day, then it is worth finding out the reason. It is quite possible that the matter is in the lack of assembly and inability to organize their own time. Parents should correct such features of the adolescents' day regimen, motivating them, for example, with a walk. Knowing that you can go for a walk until seven in the evening, the child will try to make homework faster. But the quality will be checked by the mother, who will decide whether it is possible to allocate time for a walk with such homework.

It is unacceptable to create a daily routine for children and adolescents without taking into account a certain amount of personal time. Each person has their own hobbies, and they need to be given time. It's good if your hobby is connected with spending time on the street. Football, ice hockey, roller skating, or playing the classics can help relieve school stress, take away from daily chores, and benefit your health. But remember that introducing elements of democracy into the work and rest regime of a teenager, you must be sure that he has his own opinion, attitude and convictions. Adolescence is the time when the first cigarettes, alcohol and sexual relations appear in a person's life. Prohibitions, punishments and continuous restrictions will not be able to solve this problem. The main thing is mutual trust. Having told the parents about his problems, experiences, the child should be sure that he will receive help, advice, and will not be punished.

At this "tender" age, the adolescent's study and rest regime should include at least nine hours of sleep a night. Only in this case, the child will receive good rest.

A teenager is not a baby, you can't get him to sleep, so you need to create certain conditions conducive to a normal night's rest. Offer dinner no later than 2-3 hours before bedtime. At night, do not allow your teenager to sit in front of the computer or TV. If you notice that something is bothering the child, do not ignore, talk to him heart to heart. It is only in appearance that 15-year-old "hedgehogs" seem to be adults, but in reality everyone is waiting for their mother to come into his room, kiss and wish him good night.