Irregular bedtime can mean behavioral problems in children

Irregular bedtimes in children can lead to sleep deprivation which can harm a child's brain and cause children to have behavioral issues.

Researchers from UCL have found that children with irregular bedtimes are more likely to have behavioral difficulties.

The study, which is published in the journal Pediatrics, found that irregular bedtimes could disrupt natural body rhythms and cause sleep deprivation, undermining brain maturation and the ability to regulate certain behaviours.

Professor Yvonne Kelly (UCL Epidemiology & Public Health), said: "Not having fixed bedtimes, accompanied by a constant sense of flux, induces a state of body and mind akin to jet lag and this matters for healthy development and daily functioning."

"We know that early child development has profound influences on health and wellbeing across the life course. It follows that disruptions to sleep, especially if they occur at key times in development, could have important lifelong impacts on health."

Analysing data from more than 10,000 children in the UK Millennium Cohort Study, the team collected bedtime data at three, five and seven years, as well as incorporating reports from the children's mothers and teachers on behavioral problems.

The study found a clear clinical and statistically significant link between bedtimes and behavior as irregular bedtimes affected children's behavior by disrupting circadian rhythms, leading to sleep deprivation that affects the developing brain.

As children progressed through early childhood without a regular bedtime, their behavioural scores -- which included hyperactivity, conduct problems, problems with peers and emotional difficulties -- worsened. However, children who switched to a more regular bedtime had clear improvements in their behaviour.

Professor Kelly said: "What we've shown is that these effects build up incrementally over childhood, so that children who always had irregular bedtimes were worse off than those children who did have a regular bedtime at one or two of the ages when they were surveyed.

"But our findings suggest the effects are reversible," continued Professor Kelly. "For example, children who change from not having to having regular bedtimes show improvements in their behaviour."

Irregular bedtimes were most common at the age of three, when around one in five children went to bed at varying times. However, by the age of seven, more than half the children went to bed regularly between 7.30 and 8.30 pm. Children whose bedtimes were irregular or who went to bed after 9 pm came from more socially disadvantaged backgrounds, and this was factored into the study findings.

Professor Kelly said: "As it appears the effects of inconsistent bedtimes are reversible, one way to try and prevent this would be for health care providers to check for sleep disruptions as part of routine health care visits. Given the importance of early childhood development on subsequent health, there may be knock-on effects across the life course. Therefore, there are clear opportunities for interventions aimed at supporting family routines that could have important lifelong impacts."

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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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Tips for Parents to get Bedtime Right

This article discusses tips to help parents get their children back on a regular bedtime schedule.

There’s nothing like back-to-school schedules to knock parents on our heels in a public way. The dog days – and late bedtimes – of summer are gone. Parents are left crying in their coffee at 7 a.m. after late nights spent barricading children in their rooms, caving in and crawling into bed with them or any one of a number of other jury-rigged solutions to avert sleep deprivation.

Getting kids to sleep is one of the dominant parenting woes of our times – just ask author Adam Mansbach, who scored a roaring bestseller with his ode to bedtime defeat, 2011’s Go the F–– To Sleep. Scientific researchers are refining what we know about sleep and its crucial function in memory, cognition and general health for all of us. And as they increasingly turn their focus to children and the relationship between sleep, biology and development, the reasons to get it right are only proliferating. It’s no wonder modern parents are whining about their perceived failures and grasping for sleep solutions from professionals.

“My phone has not stopped ringing this week,” says Tracey Ruiz, a respected Toronto sleep consultant. Ruiz, who goes by the professional handle Sleep Doula, started her business focused on babies, but now says her biggest growth area is the under-10 set. Clients have been desperate enough to fly her across the continent for bedtime triage.

Maybe they read about studies like the one released in July that looked at 9,000 four-year-olds. It found that those who had shorter-than-average sleep times have increasing rates of “externalizing” behavior such as anger, overactivity, aggression and impulsivity.

“It’s becoming a bigger issue because we’re all more scheduled, even the kids,” says Rachel Y. Moon, the sleep expert who has written the newest book on the subject, Sleep: What Every Parent Needs to Know. “In my practice, I see so many parents making decisions based on emotion and desperation,” the Washington, D.C.-based pediatrician says.

Shalini Roy feels my pain. The Toronto mother is in the midst of trying to dial bedtime back to 7:45 for her seven-year-old son, who needs more sleep for his big Grade 3 days.

“It’s kind of a stretch – he’s moving around, getting his PJs on,” she says. “The problem is this year he’s into chapter books. It just doesn’t end. ‘Just a few more words, just till the end of the chapter.’”

Admittedly, she says she often finds herself playing timekeeper while her husband, who oversees bedtime when the deadline gets pushed toward 8:30 or 9. There may be yelling, she allows.

Most experts recommend an average of 12 hours for toddlers and school-age kids. Ruiz says that can mean 10½ for some kids and 13 for others. And all experts stress consistency in sleep and wake times as a way to maintain circadian rhythms – not to mention consistency in how parents approach sleep setbacks.

Valerie Kirk, the medical director of the Pediatric Sleep Service at the Alberta Children’s Hospital in Calgary, says about half of her clinic’s families are experiencing non-medical sleep problems .

“One person’s problem is another person’s crisis,” she says. “The spectrum of what we see, on the mild side would be a child getting up two or three times a week to one getting up many, many times a night or simply refusing to go to bed.”

Kirk says that regardless of the methods out there to get bedtime back on track – from reward-based sticker charts to timers and cut-the-apron-strings techniques – the key is that bedtime become non-negotiable, much like bad-tasting medicine for a sick child or a car seat.

What’s more, she says, if your can get bedtime right, other disturbances like nighttime waking will become less likely.

“Non-negotiable” doesn’t have to mean they retreat to their rooms and you close the door and ignore them, Ruiz says. Nor does it mean favouring consistency over an extra cuddle. “Your child is not a robot.”

And forget laying down the law through gritted teeth when you’re frustrated – such as: “You are melting down. You’re tired. You have to go to bed earlier.”

Instead, Moon suggests talking with your child at dinner or on the way to school about any new rules – when everyone can be more rational.

Many parents I’ve heard from have summoned up enough rational reserves and enforce an ironclad 6 or 6:30 bedtime.

Burlington mother Jennifer Cushing is one of them. Bedtime for her five- and 2½-year-old is 6:30 sharp (wake-up is 6:30 or 7). Dinner is at 4:15 or 4:30.

“I was getting up with them at night when my second was a newborn,” she says. She tried the “extinction method,” also known as a “modified cry-it-out” approach, advocated by pediatrician and author Marc Weissbluth.

“It’s a rush to get home, make dinner, bath them, get them ready for bed,” she says, adding that her husband gets home early enough to get the process under way. “But you have to find what works for you.”

In our house, we’re getting there, 10 minutes at a time. I’m consoling myself with Moon’s reassurance: “You are not the first parent of a kindergartener who fell asleep on the bus. It’s a big transition.”

My son even started waking up five minutes before the alarm this week. We should all get a sticker for that.

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Ways to get children to sleep more

This article discusses why children may not be sleeping much and how to get them to sleep more.

Asking sleep experts for advice on how to put children to bed often feels like an exercise in futility. The standard tips are banal and predictable: avoid caffeine; remove the TV from their bedroom; don’t sleep on a full stomach; put up dark blinds. You have the feeling the experts are holding out on us—there has to be something more. And there is. Here’s the stuff they’d love to tell you, if they weren’t afraid of overwhelming you with science.

• Ever wonder why most people sleep better when their bedrooms are cool? It’s because the circadian rhythm system that helps regulate sleep cycles is not just light sensitive, it’s temperature sensitive. Anything above a neutral air temperature both slows the body’s initiation of sleep and changes sleep patterns—a hotter room means an increase in non-REM sleep.

• 77 percent of children use television as part of their pre-bedtime routine. Sitting still and vegging out for half an hour should, theoretically, help a child unwind, as long as they’re not watching a show that excites them too much. However, the brightness of the screen undermines the theory. The light from a television or computer can delay both the necessary drop in core body temperature and melatonin production—and thus delaying sleep onset—by two hours.

• We’re all familiar with the agony of being super exhausted, yet not being able to fall asleep for hours. What gives? It’s because after just a few days of shortened sleep, the brain starts making extra stress hormone cortisol. It takes six times as long for this stress hormone to drop to a low-enough level that sleep is possible.

• In one study of 170 children, those in white-collar families tended to be in bed later and get up earlier than those in working-class families. Yet they actually got more actual sleep. How is that possible? It’s because their bedtimes and wake-times were more consistent; they stuck to their routine. This made their sleep more efficient—they rolled around in bed far less.

• Inconsistent bedtimes are, for all practical purposes, homemade jet lag—the desynchronization of the two systems that regulate sleep, the circadian rhythm and the homeostatic pressure system. Staying up three hours later on weekends is equivalent to flying across three time zones every weekend.

• With children averaging three hours of television per day, it’s hard to make the case children are universally overscheduled. But the most driven children are the most overscheduled—and the most sleep deprived. In some ways, these busy overachievers are those who concern the experts the most. According to University of Minnesota’s Dr. Kyla Wahlstrom, a motivated student can sacrifice sleep to maintain high GPAs, but she may pay for that success with higher levels of depression and stress. Teen boys who have a high number of extracurriculars are significantly more likely to be involved in a fall-asleep car crash. And those with part-time jobs both sleep less and have lower grades.

• For the majority of kids, rather than thinking it’s a choice between sleep and activities, the opposite is true: Students who sleep more are involved in more afterschool activities—with no detriment to their grades. They have the energy to be involved. Schools that have delayed start times have seen their students sleep more and increase their participation in sports and extracurriculars.

• Naps are not quite the salve we imagine. They appease the homeostatic pressure system, but not the circadian. You wake up feeling better—a two-hour nap is equivalent to 150 mg of caffeine—but naps do nothing to repair diminished cognitive functioning. The intellect is just as dulled after the nap as before. Kindergartners who take long naps, for instance, do worse on puzzle-solving.

• 16 percent of kids snore a few times a week. As recently as 2002, the American Academy of Pediatrics opined that children’s snoring was a benign condition not warranting treatment. Just five years later, researchers now caution that kids’ snoring is not like adult snoring at all—even a little snoring is a major cause for concern, because their developing brains can be deprived of oxygen.

• Common sleep disorders such as nightmares, restless leg syndrome, and frequent night waking can have a startlingly negative impact on children’s development—from using drugs at 14 to having clinical-level anxiety as adults. Research by University of Michigan’s Dr. Ronald Chervin indicates as many as 25 percent of kids diagnosed with ADHD have an underlying sleep disorder causing their symptoms. If treated for their sleep disorder, the ADHD would magically disappear. Despite the risks posed by sleep disturbance, the number of children treated for them is “vanishingly small.” Parents should consult a qualified sleep specialist—few pediatricians have expertise with sleep problems. Waiting to see if a child grows out of a sleep problem isn’t the answer.

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More back to school sleeping tips for kids and teens

This article discusses great back to school sleeping tips for children and teenagers to help the transition from summer to healthier sleep habits for school.

Sleep experts generally advise that a consistent bed time is very important to maintain good sleep habits. But summertime can mean that consistency doesn’t happen as kids may stay awake later at night. A recent study in the Journal of Epidemiology and Community Health suggests consistency of kids’ bedtimes is just as important for their developing brains as the number of hours of sleep they get. The results showed that at age 7, not having a regular bedtime was related to lower cognitive tests scores in girls for reading, math and spatial skills, but not for boys.

As the new school year approaches, Mohsin Maqbool, M.D., Director of the Pediatric Neurology Sleep Center and Laboratory on staff at the DMC Children’s Hospital of Michigan offers the following tips to help kids and teens develop good sleep habits.

• Go to bed in a timely manner to assure sufficient sleep duration. That is the key to getting up on time in the morning, refreshed.
• Keep consistent bedtimes and wake times every day of the week. Late weekend nights or sleeping-in can throw off a sleep schedule for days.
• The national sleep foundation suggests that 5- to 12-year-olds need 10 to 11 hours of sleep every day.
• A child’s bedroom should be cool, quiet and comfortable. Children who stare at clocks should have their clocks turned away from them. Bedtime should follow a predictable sequence of events, such as brushing teeth and reading a story.
• Avoid spending lots of non-sleep time in bed — spending hours lying on a bed doing other activities before bedtime keeps our brains from associating the bed with sleep time.
• Adolescents can benefit from a daytime nap. A short nap (20 to 30 minutes) in the afternoon has shown to improve physical efficiency and cognitive performance. The key here is that the nap should not be longer than 45 minutes or else grogginess kicks in.
• Avoid high stimulation activities just before bed, such as watching television, playing video games, communication with friends, or exercise. It is especially important to avoid these activities during a nighttime awakening. It is best not to have video games, televisions, computers or phones in the child’s bedroom.
• Avoid caffeine (sodas, chocolate, tea, coffee) in the afternoons/evenings. Even if caffeine doesn’t prevent falling asleep it can still lead to shallow sleep or frequent awakenings. Caffeine should be avoided within 4 to 6 hours of bedtime.
• If a child is awake in bed tossing and turning, it is better for them to get out of bed to do a low stimulation activity, (i.e., reading) then return to bed later. This keeps the bed from becoming associated with sleeplessness. If the child is still awake after 20 to 30 minutes, spend another 20 minutes out of bed before lying down again.

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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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Child's academic success affected by eating and sleeping habits

This article offers diet and sleep tips for children to ensure academic success.

Adults often hear what they should be doing to improve their health. But many of these known wellness behaviors are important for kids, too, and two University of Alabama at Birmingham (UAB) experts say school success depends on making the right choices.

Health habits, such as eating and sleep patterns, are linked to academic success, according to the Centers for Disease Control and Prevention.

"Your brain can't work if you're not consuming enough calories, and in general that's not a problem," explained Krista Casazza, Ph.D., R.D., assistant professor in the Department of Nutrition Sciences. "But when kids go to school without eating breakfast, their cognitive function can be affected."

Casazza suggests kids start the day with fruits, proteins and whole grains. Avoid sugary cereals because they cause a sugar high, then a crash.

"A balanced breakfast will fuel the body for a long period and help sustain their attention level through lunch, when they need to eat well again," Casazza said. "This will hold them until dinner, and they won't snack ravenously after school."

If the kids do need to eat something prior to dinner, consider these options: • Offer healthy choices like yogurt, fruits and veggies. • If they want "kid stuff," baked chips can be an option, in moderation. • Drink water. Soda lacks nutritional value.

Once homework and dinner are done, sleep needs to be the priority.

"Children need a good night's sleep for their overall school performance," said Kristin Avis, Ph.D., associate professor in the Department of Pediatrics Division of Pulmonary and Sleep Medicine.

"Lack of sleep can lead to problems with attention and memory in the classroom, affect impulse control and mood regulation lead to anxiety and even depression," Avis said.

Avis said kids ages 6-12 should get nine hours sleep nightly as should adolescents ages 13-18 -- but typically they average little more than seven hours per night.

"Often parents think one night of sleep loss won't matter, but that's all it takes to affect them the next day," Avis explained. "If they are chronically deprived, it can snowball and make matters worse."

Catching up on lost sleep on the weekend can make matters worse.

"If kids sleep in Saturday, they have a hard time going to bed Saturday night; so they sleep in Sunday and have a hard time going to bed Sunday night," Avis said. "Monday morning they are tired, and it's hard to wake up for school. They struggle to get back on a good sleep schedule."

Avis recommends a consistent bedtime seven days a week.

"It keeps their clock set so they can go to bed at a certain time, sleep well through night and wake up well rested the next morning," Avis said.

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Recent estimates claim up to 70 million Americans have sleep disorder

The National Institute of Neurological Disorders and Stroke (NINDS) claims that up to 70 million Americans are affected by sleep disorders with up to 50% of these sleep disorders being chronic conditions.

How often do you get enough sleep? You might say that your lifestyle doesn’t permit you to get very much. For millions of Americans, it’s not a choice; researchers say that sleep disorders are becoming an increasingly common health issue in the US, with an estimated 70 million Americans suffering the consequences of not being able to get enough rest.

The National Institute of Neurological Disorders and Stroke (NINDS) found that of the 70 million sleep disorder sufferers, nearly 50 percent had chronic disorders. Experts at Mind Body Spirit Wellness Center, a Georgia-based clinic specializing in alternative well-being methods, have given their best tips for reducing stress and harmonizing mind, body and spirit to get the most out of bedtime.

While the modern and hectic lifestyle of today’s working adult might place sleep and quality rest low on the list of priorities, it’s important to remember just how essential a good night’s rest actually is. The average adult needs seven or eight hours’ sleep to function normally – those that go without, risk disturbances to their emotional well-being, their ability to cope with stress and even digestive issues.

Wellness expert Dr. Maiysha Clairborne understands the importance of healthy sleep as well as the role routine plays within a good sleep pattern. She says: "It’s essential to carve out a bedtime routine that works for you and your body – it’s the best way to get yourself ready to make the most of your resting hours." She suggests setting boundaries for the bedroom and banning smartphones and tablets from use at bedtime, as these give out an artificial light which can trick our bodies into believing that it’s actually daytime. This prolongs the process of falling asleep and can encourage light, shallow sleep rather than the deep REM sleep that we need in order to feel revived and recharged in the morning.

Diet also plays a role in a successful sleep habit. Avoiding food with high levels of sugar and caffeine-laden drinks is a good for health in general, but avoiding consumption of these in the early evening is especially important. The ‘high’ created by these can play havoc with natural sugar and energy levels, so it’s important to wind down naturally in order to get to sleep.

Regular exercise is another example of good health practice that has sleep benefits. While it can boost energy levels in the day, it can also help to create a natural sleepiness that kicks in when you’re ready to sleep. Gentle stretching and yoga can also be beneficial in the hours before going to sleep.

Acupuncture holds benefits for those who need extra help with gehttp://www.prweb.com/releases/2013/7/prweb10929581.htmtting quality sleep. Dr Clairborne adds: "Acupuncture can have a really positive effect on those with insomnia and can help relieve anxiety, which can play a big role in sleep disorders." This is just one of the many treatments offered by the experts at MBS Wellness Clinic, which also specializes in stress management, weight loss and well-being life coaching.

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Irregular bedtimes can limit a child's brain power

By looking at how children scored on tests, researchers show that children who go to sleep at irregular times score lower on exams than children with regular bedtimes.

Going to bed at different times every night appears to reduce children's brainpower, a new British study suggests.

The research included 11,000 children in the United Kingdom whose family routines, including bedtimes, were recorded when they were aged 3, 5 and 7. At age 7, the children were given tests to assess their math and reading skills and spatial awareness.

Irregular bedtimes were most common at age 3, when around one in five children went to bed at varying times. By the age of 7, more than half the children went to bed regularly between 7:30 p.m. and 8:30 p.m.

At age 7, girls who had irregular bedtimes had lower scores on all three tests than girls with regular bedtimes. This was not the case among 7-year-old boys, according to the study, which was published online in the Journal of Epidemiology and Community Health.

Irregular bedtimes at age 5 were not associated with poorer brainpower in girls or boys at age 7. But irregular bedtimes at age 3 were associated with lower scores in reading, math and spatial awareness in both genders, suggesting that around the age of 3 could be a sensitive period for the development of mental skills.

The impact of irregular bedtimes seemed to be cumulative. Girls who never had regular bedtimes at ages 3, 5 and 7 had significantly lower reading, math and spatial-awareness scores than girls who had consistent bedtimes. The impact was the same in boys, but at any two of the three ages.

Irregular bedtimes could disrupt natural body rhythms and cause sleep deprivation, harming children's ability to acquire and retain information, the researchers said.

"Early child development has profound influences on health and well-being across the life course," said study author Amanda Sacker, from the department of epidemiology and public health at University College London. "Therefore, reduced or disrupted sleep -- especially if it occurs at key times in development -- could have important impacts on health throughout life."

While the study found an apparent connection between irregular bedtimes and reduced mental acuity, it did not prove cause-and-effect.

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