A World Health Organization study suggests that one in four children, in England, aged 11-15 get too little sleep.

27% of school children say that they are too tired to concentrate on their lessons, with it being 17% of 11 year olds, 28% of 13 year olds and 42% of 15 year olds.

The proportion of 15-year-olds who say they have low moods at least once a week has also risen, from 40% to 50%. 

One in four 15-year-olds say they have self-harmed; and the proportion is rising faster among boys, however more girls are most likely to get too little sleep; 32% compared to 23% to boys.

Eating breakfast is a priority for about two-thirds of young people

The study also suggests children are becoming less likely to take part in risky behaviour: 

  • just 3% say they have smoked at least three times in the past 30 days, while 7% have drunk alcohol 
  • 21% of 15-year-olds have tried cannabis, while 20% have had sex, down from 41% in 2002 

And when it comes to food: 

  • 63% eat breakfast every day 
  • 44% meet the government recommendations of eating five portions of fruit and vegetables every day 
  • 39% usually eat a meal with their family every day, down from 51% in 2014 

Experts recommend eating a various of foods that will boost your energy throughout the day, which will result in a better sleeping pattern and longer hours of sleep.

Here is what they recommend:

  • Fruit
  • Flaxseeds and flax meal
  • Nuts and nut butters
  • Coconut
  • Eggs
  • Chia seeds
  • Cacao
  • Greek yogurt
  • Whole grains
  • Avocados
  • Cottage cheese

Also, foods such as tea, a drizzle of honey in warm milk, grapes and yoghurts can also help anyone get to sleep.


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