Technology in a child's bedroom is associated with less sleep each night

A child sleeping with technology in his or her bedroom has been shown to be associated with up to one hour less of sleep per night.

Sleep, or lack thereof, and technology often go hand in hand when it comes to school-aged kids. Nearly three out of four children (72%) between the ages of 6 and 17 have at least one electronic device in their bedrooms while sleeping, according to a National Sleep Foundation survey. Children who leave those electronic devices on at night sleep less -- up to one hour less on average per night, according to a poll released by the foundation earlier this year.

Dr. Jill Creighton, Assistant Professor of Pediatrics, Stony Brook Children's Hospital says the key to a successful school year starts with Z's. So parents, how can you power down your kids at night and make bedtime easier? Dr. Creighton shares her tips. "First -- develop a nighttime routine," says Dr. Creighton. Whether it's a bath, reading a book or listening to soothing music, these actives will have a better impact on your child to help them relax before going to sleep.

Second -- Power off! "The hour before bed should be a no-electronics zone," says Dr. Creighton. Studies show that the light from backlit electronics (like tablets, smartphones and video games) can disrupt our ability to fall -- and stay -- asleep. Dr. Creighton says designate a spot in your home for electronics to be plugged in, then have your kids start their bedtime routine by plugging in one hour before lights out. Ban hand-held devices from the bedroom. "The burst of light from a phone (even if it's just to check the time) can break a sleep cycle," says Dr. Creighton. "A regular alarm clock is best."

If your child has a slight addiction to technology and is resistant about turning off their device, try dialing down the screen time. "Reduce screen time by 30 minutes or more each week until you reach your goal," says Dr. Creighton. "A good rule of thumb is try to limit recreational screen time to 60 minutes every day. And for every 30 minutes of screen time, make sure your kids get 30 minutes of physical activity."

Try to replace screen time with an activity. "It's sometimes hard to get kids off the couch and get them moving, especially if they think of physical activity as "exercise'' or "boring," says Dr. Creighton. "Parents, get creative and make moving fun for kids." Some of Dr. Creighton's ideas: a 20-minute family walk, 20 minutes of shooting hoops outside, walking the dog, going bike riding and doing chores (with the promise of an allowance) such as vacuuming, putting away laundry, raking leaves, shoveling snow and helping with the garbage/recycling, which are big favorites in her household.

Lastly, establish good habits. Being distracted by phones, hand-held devices and TV shows during mealtime cannot only lead to overeating, but additional unneeded screen time. And be a good role model. Parents, set a good example when it comes to screen time.

So how much sleep do your children need? General sleep guidelines from the National Heart, Lung and Blood Institute show that sleep time change as we age, but experts say there is no magic number for sleep, with individual needs varying.

• Newborns: 16-18 hours a day.

• Preschool-age children: 11-12 hours a day.

• School-age children: at least 10 hours a day.

• Teens: 9-10 hours a day.

• Adults (including the elderly): 7-8 hours a day.

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Not getting enough sleep adds to health problems in teens

A study shows that teenagers increase their risk of developing health issues due to  getting too little sleep (6 hours or less). Electronics in the bedroom are blamed for getting too little sleep.

Many teens from lower- and middle-income homes get too little sleep, potentially adding to the problems of kids already at risk for health issues, new research finds.

The study of 250 high school students found they slept an average of six hours a night, far less than the recommended amount -- about nine hours.

Kids who skimp on sleep are more likely to report feeling hopeless, as well as smoke, drink alcohol and use marijuana, according to background information in the report, published online April 21 in Pediatrics.

"Many teenagers, especially blacks, do not get enough sleep, which may contribute to their risk for poor health," said lead researcher Karen Matthews, a professor of psychiatry at the University of Pittsburgh School of Medicine.

"Inadequate sleep can result in academic underachievement, health-damaging behaviors and negative mood," she said.

Matthews said sleep deprivation isn't confined to the poor. "Many kids who come from upper class families also do not get enough sleep, but our study focused on poorer children because of a lack of data available in those [upper class] students," she said.

The researchers wondered if the challenges of living in disadvantaged circumstances would affect sleep patterns. In their sample, 60 percent of the kids lived in single-family homes. Overall, the kids were heavier than national average, the researchers said.

Matthews isn't sure why these teens aren't sleeping enough. "However, factors that determine bedtime play a key role for sleep duration because of mandatory school start times," she said.

"Bedtimes can be quite late if students are using electronic devices late into the evening, and bright light exposure [from these devices] can keep them up," she said.

Late-night studying was not a factor in this sample, Matthews said.

Dr. Metee Comkornruecha, an adolescent medicine specialist at Miami Children's Hospital, said the study shows "what a lot of us are thinking -- that adolescents aren't getting enough sleep."

Kids are prone to a lot of distractions, he said. "Cell phones are used not only for texting but to look on the Internet and for various types of social media. That frequent stimulation can keep these kids up."

Comkornruecha recommended removing electronic distractions from the bedroom. "Take the phones, computer and TVs away from the bedroom. If they're there, kids are going to use them. But if the bedroom is a safe haven for sleeping, then that's what it is going to be used for," he said.

Among the students whose sleep patterns were monitored, 57 percent were black and 54 percent were girls. All came from low- to middle-class families.

Matthews said besides looking at kids from poorer families, they wanted to look at any differences by race because two studies of middle-aged adults suggested that blacks had worse sleep than whites. "Thus, we conducted our study at an integrated high school that had black and white students of similar economic backgrounds," Matthews added.

The researchers had the students complete questionnaires and keep a diary of the length and quality of their sleep. At night, the teens were hooked up to an electronic device that monitored their sleep.

On school nights, the teens slept about six hours, and on the weekend, about seven hours. Matthews' team found that blacks and males slept less than other kids, and their sleep was more fragmented. Girls reported poorer quality of sleep and said they were often tired during the day.

The researchers previously reported that insufficient sleep is linked to higher blood pressure and insulin resistance, a risk factor for diabetes.

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Too much computer time makes autistic children sleep less

Autistic children are prone to sleep disorders, and excess screen time could add to the likelihood of sleep disorders in these children.

Kids with autism and related disorders are prone to sleep disturbances but a new study finds that screen time, especially in the bedroom, may make their sleep problems worse.

When researchers compared boys with autism spectrum disorders (ASD) to other boys, they found that all the kids with bedroom access to media slept fewer hours, but the relationship was twice as strong for the boys with autism.

"In-room media access was associated with about 1.5 fewer hours of sleep per night in the group with autism," said Christopher R. Engelhardt, who led the study at the University of Missouri-Columbia.

"This association can potentially be problematic, particularly if the reduction in sleep interferes with other daily activities, such as school, homework, interactions with other people, or driving," he told Reuters Health in an email.

Past studies suggest that up to 80% of kids with autism, and related conditions like Asperger's disease, experience sleep troubles, including difficulty falling asleep or staying asleep through the night.

Hormone melatonin

Children with attention deficit hyperactivity disorder (ADHD) also are known to have a high rate of sleep disturbances. With both conditions, it's unclear why sleep is so difficult.

Theories include a disruption in sleep-wake cycles that are regulated by the hormone melatonin, which is often deficient in kids with ASDs, Engelhardt and his colleagues write in Paediatrics.  Because kids with autism spectrum disorders, like those with ADHD, also tend to spend a lot of time watching TV and playing video or computer games, the researchers wondered whether that could be contributing to their sleep problems.

So they recruited the parents of 49 boys with autism spectrum disorders, 38 with ADHD and 41 comparison boys with typical development to fill out questionnaires about their children's bedroom screen access and sleep patterns.

 All the kids were between ages eight and 17. Boys with autism who had TV, computers or video games in their bedrooms got less sleep than all the other boys, including boys with autism who didn't have media in their bedrooms.

Limiting electronics

Without a TV in their room, boys with autism spent an average of about nine hours sleeping, compared to less than eight hours among kids with an ASD and a bedroom TV.

In contrast, bedroom TVs didn't seem to make a difference for boys with ADHD or typical development. Boys with autism with computers in their rooms slept nearly two hours less than boys with autism and no bedroom computer.

A lot of time spent playing video games, regardless of where they were located, was also linked to shorter sleep times among boys with ASDs. Even for typical children, too much time with TV or video games has been linked to attention problems, hyperactivity, arguments and physical fights, Engelhardt said. "We can't say that access to a TV causes less sleep," only that the two are linked for some kids, he said.

Last month, the American Academy of Paediatrics called for limiting screen time for all kids to one or two hours per day. ”This is a good recommendation for all children," Dr Beth Marlow, Burry Chair in Cognitive Childhood Development and director of the Sleep Disorders Division at Vanderbilt University Medical Centre in Nashville, Tennessee.

"Following this recommendation for kids with (autism spectrum) and ADHD is good, although children with (autism spectrum) or ADHD who are still having difficulty with sleep despite limiting electronics really deserve a sleep evaluation by their paediatrician or sleep specialist.

Time distortion

"Sleep troubles can also stem from anxiety, sleep apnoea, pain that the child might not be able to express, gastrointestinal problems or seizures, she said.

For typically developing kids, bedroom TV access doesn't usually seem to cut into sleep. "However, (Engelhardt's) finding for teens with ASD concurs with our clinical impressions – that these teens have difficulty 'switching off'' videogames," Michael Gradisar said.

Gradisar is a clinical psychologist who studies technology use and sleep, especially among teens, at Flinders University in Adelaide, South Australia. "Many teens have a distorted sense of time passing when playing videogames, however, it may be that this time distortion is stronger for teens with ASD," he said.

Parents can have a tough time managing how much their children play games or watch TV, he said. "It may take quite some time to do, but one option is for parents to introduce other hobbies and activities into their teens lives, so that video gaming eventually occupies less time."

Engaging features

"People with autism tend to spend more time with media outlets, researchers think, because the electronic worlds have engaging audio and visual features and their social interactions are easy relative to real life interactions."

This doesn't necessarily mean that parents should take TVs or video games out of their autistic children's rooms, but might consider limiting or monitoring media consumption, he said. "Screen media can certainly be good for kids with autism," he said.

"Scientists have long known that video games are great at teaching and reinforcing certain behaviours, so it's possible that these games can be used to adjust and shape the types of behaviours generally valued by society, such as behaviours intended to help others."

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Natural treatment for ADHD symptoms

Natural treatments to remedy ADHD, such as fixing sleep issues or monitoring screen time, may help reduce symptoms of ADHD.

I call it the September phenomenon. My practice fills with children getting ready for school, college students grabbing their last-minute prescriptions and everyone questioning whether they should refill their ADD/ADHD medicine of choice.

It is always interesting to see the diversity amongst my ADD population. Many young children and adolescents love the feeling of being "hyper-focused" and are able to accomplish massive amounts of work in a short period of time. Others stare at me, looking pale and fatigued, wanting off their medications.

Medications for ADD have come under increased scrutiny, with recent statistics showing that use of these medications has increased by 50 percent in the last six years. Abuse of Ritalin, one of the most commonly used ADHD medications is also rampant on college campuses. Research continues to debate the effectiveness of the medications for improving grades and helping students "study."

I am always trying to help my patients understand the cause and options for treating their ADD/ADHD. While some patients do need medication, we have seen attention and hyperactivity improve with alternative regimens. Spending time educating patients about prevention of inattention and hyperactivity has proven to be effective in our practice.

ADD and ADHD are the result of neurotransmitter and neuroendocrine imbalances. The four main imbalances include high norepineprine and cortisol, dopamine dysfunction, serotonin deficiency, and insulin irregularity. Each of these imbalances are rooted in nutritional deficiencies that with correction, improve symptoms of hyperactivity and inattention. Food allergies and intolerances also contribute to malabsorption of nutrients.

While my practice goal is to identify each patient's unique ADD/ADHD type, there are general patterns that seem to be consistent for the majority of patients.

Correct Irregular Sleep Cycles

Children with inattention, as well as adolescents, need more sleep than their non-ADD counterparts. Most children require at least 10 hours of uninterrupted sleep. I have noticed that many children become wired at night, fighting sleep and bedtimes. Creating a calming sleep routine that is consistent helps children with ADD/ADHD relax. Reading, journaling, guided imagery tapes and yoga are great pre-bed activities. Warm baths with Epsom salts may also help.

Keep Insulin Stable

Teaching children and parents tips to keep blood sugar and insulin levels stable improve inattention and hyperactivity symptoms. Many children leave their homes with a high-sugar breakfast, followed by sugary snacks and unhealthy lunches. Emphasizing the importance of protein and decreasing total sugar consumption daily to under 40 grams is critical for children with ADD/ADHD. Small servings of protein should be eaten at regular intervals. Convenient protein sources include nuts, yogurt, hummus, protein bars and protein smoothies.

Correct Nutritional Deficiencies

Nutrition is often underplayed in ADHD management, but there are nutritional deficiencies that appear in my patients repeatedly. These deficiencies are also important in neurotransmitter balance. The most common nutritional deficiencies we see in practice include low B vitamin levels, low magnesium, and low levels of amino acids. If you or your child may have ADD/ADHD, have your physician or nutritionist evaluate your potential nutritional deficiencies, prior to supplementation.

Morning Exercise

For many children, serotonin imbalance is the cause of ADD. Beginning a quick morning workout before heading to class gives the brain a serotonin boost. Try running up and down the stairs five times or 10 jumping jacks. A brisk morning walk may also help "wake up" your serotonin.

Create an Electronic Budget

Children and adults with ADD/ADHD often find their symptoms worsen with constant stimulation from iPhones, iPads and other electronics. Most children should have an "electronic budget" that limits use of TV, video games, phones and other gadgets to one hour per day. Adults need an electronic budget as well. While jobs may force us all on the computer for long periods of time, having "electronic-free" hours can help build focus and attention. Turn off your electronics by 10 p.m. and keep four hours at least one day per week gadget/electronic-free.

Although many patients will still need ADD/ADHD medications, trying natural alternatives can keep us all less medication dependent and living healthier. Focus on alternatives in beating your ADD/ADHD, naturally.

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Light at night may cause depression for those with sleep apnea

Research claims that dim light at night can increase depression for people who have obstructive sleep apnea.

New research suggests the estimated 12 million Americans who have obstructive sleep apnea should sleep in a very dark room.

Scientists at Ohio State University Wexner Medical Center have found exposure to dim light at night can interact with sleep apnea and lead to increased levels of depression and anxiety in mice.

“Although it is unclear at the present time whether sleep apnea causes depression, both conditions are commonly seen together in patients. Our research suggests that sleeping even with a minimum amount of light may increase symptoms of depression in those with sleep apnea,” says Dr. Ulysses Magalang, director of Ohio State’s Sleep Disorders Center and a co-author of the study.

Obstructive sleep apnea is a common problem, especially among smokers and people who are overweight. The disorder causes abnormal breathing while sleeping, lowers oxygen levels and is linked to high blood pressure, diabetes, and higher risk of stroke and heart failure. The most common signs include loud snoring, daytime sleepiness, irritability and memory problems.

Magalang offers these suggestions for improving sleep and reducing light exposure at night:

• Use room-darkening drapes or shades on windows to block outside light from traffic, streetlights and neighboring buildings.
• Turn off the television, computer and other electronic devices before going to sleep.
• Choose clocks or night lights with red lighting instead of blue or green.

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Students going back to school need 9 hours of sleep

This article discusses how children going back to school need nine hours of sleep, but generally get much less.

Adopting healthy sleep habits before school is essential for students to get the rest they need to learn and to keep from gaining weight, a U.S. expert says.

Dr. Suresh Kotagal, a pediatric sleep expert at Mayo Clinic Children's Center in Rochester, Minn., suggests establishing a bedtime routine to help children fall asleep and get a good night's rest.

He says children rest better if they skip caffeine after dinner, get regular exercise, turn off electronic devices an hour before bedtime and silence phones so text messages or alerts don't disrupt sleep.

Imposing an early bedtime on weekends will make Monday mornings easier to deal with, he says.

Kids and adolescents ages 6-18 should get 9 hours of sleep nightly, but typically they average little more than 7 hours.

Sleep experts recommend maintaining strict bedtime rules because a lack of sleep increases the risk of being overweight.

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Tips for getting kids on a sleep schedule after summer

With summer vacation ending, it is important to get children back on a regular sleep schedule. This article discusses seven tips to effectively get children on their sleep schedule.

Summer vacation is coming to an end. It’s now time to get back to school and to a regular bedtime.

And as the school year looms, parents are scrambling to get their kids accustomed to the new sleep schedule. Getting good quality and enough sleep is crucial for a child’s health and behavior, says Shalini Paruthi, M.D., assistant professor of pediatrics and a SLUCare sleep expert at Saint Louis University.

“If kids don’t go to sleep on time, they tend to wake up late and not be ready for bed on time the next night. Sleep deprivation can also cause them to lose focus and make more mistakes at school,” Paruthi said.

She offers some tips on how to get your kids to sleep at a regular time.

1. Sleep schedule: One of the most important parts of maintaining a proper sleep schedule is for parents to get their kids into a regular sleep schedule a week before school starts. “It takes time to change a child’s schedule, so it’s really important for parents to wake them up at their usual school time a few days before school starts,” Paruthi said, a pediatric sleep specialist at SSM Cardinal Glennon Children’s Medical Center.

2. Avoid naps: Once kids are up at their usual school time, parents should have activities lined up to keep them busy throughout the day, so they don’t nap during the day.

3. Put away electronics at least 30 minutes before bed: In this tech-savvy age, a lot of kids are used to playing games or watching videos on computers, tablets and smartphones. Paruthi says parents should minimize their child’s activity on these devices at least a half hour before bed time. “The light on the screen can inhibit the production of melatonin. Using electronic devices can stimulate brain activities, which can make it difficult to fall asleep.”

4. Wind down: Having a bedtime routine can help a child fall asleep. The goal is to do the same exact activities in the same order every night. Usually a 15-minute bedtime routine is ideal. “Taking a shower, changing into pajamas, brushing teeth and listening to a bedtime story are good bedtime routine activities. This helps the brain and body wind down from active to quiet, to help fall asleep. ”

5. Bedtime should not be used as a punishment: “Parents should avoid using bedtime as a punishment. For example if a parent sends their child to bed early as a punishment for bad behavior, the child may begin to develop a bad association with going to sleep. We want sleep to be a good, positive nightly experience,” she said.

6. Bedtime passes: “I need to go to the bathroom,” or “I’m scared,” are phrases some kids often use when stalling at bedtime. Paruthi suggests using the bedtime pass concept – two handmade decorated cards. Each night, at the time of lights out, the child is given two passes, which he or she can use each time they need to speak with a parent or get out of bed. If the child is able to keep one or both passes until morning, then each pass can be redeemed for an incentive. Great incentives include stickers or five minutes of extra TV time.

7. Be sure to treat underlying medical sleep disorders: “If a parent has tried all of the above and other ideas, and their child is still having difficulty falling asleep or has awakenings during the night, talk with your pediatrician or local pediatric sleep expert to determine if your child might have a sleep disorder. Two common, easily treatable sleep disorders are obstructive sleep apnea and restless legs syndrome.” Paruthi says.

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Electronic media affects children's sleeping patterns

Research shows that children's sleeping patterns can be negatively affected due to the amount of time a child spends with electronic media.

Children's sleep disruption is worse with increased time spent watching TV or playing on the computer, finds research in Biomed Central's open access journal BMC Public Health. The greater the e-media use was at the start of the study, the shorter the sleep duration and the later the bedtime was eighteen months later. The academics suggest that where children are struggling to sleep, or are tired, their media habits should be taken into consideration.

The amount of sleep children get has a direct bearing on their performance in school and their mental and physical health. Snap shot studies suggest that the more kids use electronic media the less sleep they get, and that their sleep is more likely to be disturbed. But how much does watching TV or playing on the computer affect sleep patterns as children grow up?

To answer this question researchers from Folkhälsan Research Center, Finland, compared computer use and TV viewing with sleep patterns in 10-11 year olds and then reassessed them eighteen months later. Children with a TV or computer in their bedroom, compared with the frequency of usage, demonstrated a greater delay when going to bed on school days and the weekend which resulted in less sleep. However girls may be catching up at the weekends as they tended to sleep in more as they got older.

When the researchers looked at boys and girls separately they found that there were other gender differences -- boys with a computer or TV in their bedroom went to bed later than the girls and had a larger increase in bed time.

Teija Nuutinen, who led this study commented, "Children need extra sleep as they go through puberty but our study finds that TV and computer use affect the sleep of children. This is especially true during the week and may be impacting their school work as well as their development. Media viewing habits should be considered for kids who are tired and struggling to concentrate, or who have behaviour problems caused by lack of sleep."

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