Proposed solution

Topic:

Biological clock, sleep cycles and quality of life.

Problem:

Our habits of everyday life affect our sleep cycle and its quality diminish us energy and lowering our yield and quality of life.

Proposed solution:

Controlling our eating habits, the environment in which we sleep and that is all around us, the time we go to bed and how often you repeat this schedule, the activities we do just before going to sleep, not taking naps and time we do other factors can modify our biological clock in a way that encourages us to maximize our sleep and improve its quality to have and achieve higher performance in all aspects of our life , emphasizing academic.

Before going to sleep, you should follow some tips: (Estiville, 2012)

We recommend leaving a period of no activity about 20 minutes before bedtime.
Conveniently hydration as air conditioners dry the body
We strive to set the alarm in time to open your eyes before putting your feet on the floor time.
Take a nap between two and four in the afternoon, no more than twenty minutes is needed to meet the rest of day with more energy.

And here are some tips you should consider to have a better quality of life: (Estiville, 2012)

The monotonous and repetitive activities can trigger mental fatigue due to lack of stimulation.
The room should be synonymous with rest, no work.
The snuff causes of obstructive apneas and this also hurts to dream.
You must learn to not always be available.
During sleep, muscle tone is restored, so the stress and fatigue of the day diminish.
People with a serious lack of sleep have an increased feeling of hunger and eat more often.
Students who sleep well processed and better consolidate information.

According to Hernando R. & Gómez R. (2001). We also have to have good habits such as:

Fix a stable schedule for going to bed and waking
The bedroom should be comfortable, airy, with pleasant temperature, and isolated from noise and light.
Stay active, do moderate exercise regularly.
Just use the bed to sleep
Sleeping with comfortable clothing and proper physical posture

We should also avoid things like:

Sleeping daytime naps
Having copious dinner too late
Take stimulants such as coffee, tea, chocolate, smoke or drink alcohol.
Eat at midnight
Forcing us to sleep, it comes spontaneously
Using sleeping pills

And we have to do certain things before going to sleep

Establish a pleasant routine before bed

We must be calm before bedtime, avoid worry or make intellectual efforts

Twelve simple tips to improve your sleep. The President and Fellows of Harvard College. (2008).

· 1.- Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep

· 2.- Turn Your Bedroom into a Sleep-Inducing Environment

· 3.- Establish a Soothing Pre-Sleep Routine

· 4.- Go to Sleep When You’re Truly Tired

· 5.- Don’t Be a Nighttime Clock-Watcher

· 7.- Keep Your Internal Clock Set with a Consistent Sleep Schedule

· 8.- Nap Early—Or Not at All

· 9.- Lighten Up on Evening Meals

· 10.- Balance Fluid Intake

· 11.- Exercise Early

· 12.- Follow Through

Metodology

We will make an investigation to 3 groups of sixth year of high school of the National Preparatory School number 2 "Erasmo Castellanos Quinto" of 2014-2015 school year.

And divide them into 2 groups, one that follow the precedent recommendations and tips and other that don't, then analyze the results of their energy, school qualifications and social developing.

References

Estivill E. (2012). Que no te quiten el sueño. Puerto rico: Planeta Retrieved September, 2014, from web consultas.com:

http://www.webconsultas.com/belleza-y-bienestas/habitos-saludables/entrevista-dr-eduard-estivill-autor-del-libro-que-no-te-quite

Hernando R. & Gómez R. (2001). Sueño y ansiedad: Recomendaciones para dormir bien. Retrieved September 21, 2014 from Clínica de la Ansiedad website:

http://www.clinicadeansiedad.com/02/99/Sueno-y-ansiedad:-Recomendaciones-para-dormir-bien.htm

The President and Fellows of Harvard College. (2008). healthy sleep. 2008, de Division of Sleep Medicine at Harvard Medical School and WGBH Educational Foundation Sitio web: http://healthysleep.med.harvard.edu/healthy/matters