Children need to ease into school sleep schedules

This article explains that children need to be eased back into their school sleeping schedules after summer and that the transition cannot happen overnight.

Parents shouldn't wait until the last minute to help children get back into their normal sleep schedules for school, an expert says.

"Getting back on a normal sleep schedule doesn't just happen overnight," Peter Bidey, instructor of family medicine at Philadelphia College of Osteopathic Medicine, said in a college news release.

"A gradual transition back to regular sleep habits is essential. A drastic change in sleep habits can be a shock to your child's system," he explained.

During summer vacation, children tend to stay up later and sleep in longer. Letting them continue that pattern until school starts can lead to trouble that first morning they have to wake up early for class, Bidey pointed out.

Getting children back into a sleep schedule for school "should start at least a week before school begins," Bidey said. "Parents can begin waking their children up earlier each day with an alarm clock, and sending their child to bed a bit earlier each night."

One way to make mornings before school less hectic is to be well-organized, he suggested.

"Parents can pack lunches and lay out school clothes the night before. That will help them stay calm in the mornings, which will in turn keep children calm," Bidey said.

Research shows that adequate sleep benefits children's mental health and school performance, he noted.

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Daily routines can help you sleep

A study that looked at adult sleeping habits found that those who shad a daily routine had a better quality of sleep and awoke less times during the night.

Going to work the same time each day could be good for your sleep -- really.

A new study, first reported by Reuters, shows that keeping a consistent daily schedule -- where you eat, start working and go outside around the same time each day -- is associated with better sleep.

The study, published in the Journal of Gerontology: Series B, is based on data recorded over 14 days in diaries by 50 younger and 50 older adults. The adults recorded their daily activities, including when they went outside, started work and ate dinner each day, as well as measures of sleep (including how long they slept at night, sleep quality, how many times they woke up at night, what time they went to bed and what time they woke up).

Researchers found that on a whole, variability of timing of activities affected sleep more than the actual timing of the activities. (Though older adults did experience some sleep benefits from schedule variability; this association was not seen in younger adults.)

"For example, people reported better sleep quality and fewer awakenings at night when they were consistent in the time they first went outside," study researcher Natalie Dautovich, of the University of Alabama at Tuscaloosa, told Reuters.

Having regularity in your schedule may not only be a good thing for sleep. Past studies have also shown that younger kids with regular bedtimes are better behaved than those who go to sleep at inconsistent times. And a study from Brigham Young University showed that having consistent sleep and wake times is associated with lower body fat levels among young women.

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The best beauty tip is to get enough sleep

Sleep deprivation results in physical changes in the face to indicate tiredness. To avoid this, people need to get adequate sleep.

A small new study now confirms that your best beauty trick is to get a good night's sleep.

Findings revealed what you've probably seen in the mirror after a rough night: sleep-deprived people look more, shall we say, worn-out, with redder, more swollen eyes, darker under-eye circles, more wrinkles and droopier eyelids and mouths than their well-rested selves.

People also looked sadder when sleep-deprived than after a normal sleep, and this apparent sadness was related to looking fatigued, the researchers said.

"Since faces contain a lot of information on which humans base their interactions with each other, how fatigued a person appears may affect how others behave toward them," said Tina Sundelin, author and doctoral student in the department of psychology at Stockholm University in Stockholm, Sweden. "This is relevant not only for private social interactions, but also official ones such as with health care professionals and in public safety."

To conduct their research, Sundelin and a team from Karolinska Institute in Stockholm recruited 10 subjects, who were photographed on two separate occasions: after eight hours of normal sleep and after 31 hours of sleep deprivation. The photographs were taken in the laboratory at 2:30 pm on both occasions.

Forty participants rated the 20 facial photographs with respect to various facial cues, fatigue, and sadness.

In a separate study announced earlier this year, University Hospitals Case Medical Center in Cleveland, Ohio found that poor sleepers showed "increased signs of skin aging and slower recovery from a variety of environmental stressors," such as ultraviolet radiation, the researchers said.

If you struggle with getting quality beauty sleep, WebMD and the Mayo Clinic offer the following tips to boost your slumber:

Stick to a regular sleep schedule, even on weekends. Eat well, and avoid caffeine in the evenings or overeating before bedtime. Also try sleep accessories, such as a white noise machine or ear plugs, to block out distractions.

Exercise during the day, which can aid sleep, and try to clear your mind from too much clutter before bedtime by writing in a journal beforehand, for example.

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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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National Institutes of Health's Tips on Getting a Good Nights Sleep

Below are tips from the National Institute of Health on how to get a good night's sleep. The website also contains a great sleep diary that is found here.

• Stick to a sleep schedule. Go to bed and wake up at the same time each day. As creatures of habit, people have a hard time adjusting to changes in sleep patterns. Sleeping later on weekends won't fully make up for a lack of sleep during the week and will make it harder to wake up early on Monday morning.
• Exercise is great, but not too late in the day. Try to exercise at least 30 minutes on most days but not later than 2—3 hours before your bedtime.
• Avoid caffeine and nicotine. Coffee, colas, certain teas, and chocolate contain the stimulant caffeine, and its effects can take as long as 8 hours to wear off fully. Therefore, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night. Nicotine is also a stimulant, often causing smokers to sleep only very lightly. In addition, smokers often wake up too early in the morning because of nicotine withdrawal.
• Avoid alcoholic drinks before bed. Having a "nightcap" or alcoholic beverage before sleep may help you relax, but heavy use robs you of deep sleep and REM sleep, keeping you in the lighter stages of sleep. Heavy alcohol ingestion also may contribute to impairment in breathing at night. You also tend to wake up in the middle of the night when the effects of the alcohol have worn off.
• Avoid large meals and beverages late at night. A light snack is okay, but a large meal can cause indigestion that interferes with sleep. Drinking too many fluids at night can cause frequent awakenings to urinate.
• If possible, avoid medicines that delay or disrupt your sleep. Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns. If you have trouble sleeping, talk to your healthcare provider or pharmacist to see whether any drugs you're taking might be contributing to your insomnia and ask whether they can be taken at other times during the day or early in the evening.
• Don't take naps after 3 p.m. Naps can help make up for lost sleep, but late afternoon naps can make it harder to fall asleep at night.
• Relax before bed. Don't overschedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.
• Take a hot bath before bed. The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you're more ready to sleep.
• Have a good sleeping environment. Get rid of anything in your bedroom that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in the room is kept on the cool side. A TV, cell phone, or computer in the bedroom can be a distraction and deprive you of needed sleep. Having a comfortable mattress and pillow can help promote a good night's sleep. Individuals who have insomnia often watch the clock. Turn the clock's face out of view so you don't worry about the time while trying to fall asleep.
• Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day. If possible, wake up with the sun or use very bright lights in the morning. Sleep experts recommend that, if you have problems falling asleep, you should get an hour of exposure to morning sunlight and turn down the lights before bedtime.
• Don't lie in bed awake. If you find yourself still awake after staying in bed for more than 20 minutes or if you are starting to feel anxious or worried, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make it harder to fall asleep.
• See a health professional if you continue to have trouble sleeping. If you consistently find it difficult to fall or stay asleep and/or feel tired or not well rested during the day despite spending enough time in bed at night, you may have a sleep disorder. Your family healthcare provider or a sleep specialist should be able to help you, and it is important to rule out other health or emotional problems that may be disturbing your sleep.

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