Tips to get a better night's sleep

This article provides seven tips on how to get a better night's sleep, and discusses the importance of getting a good night's sleep.

"Extreme sleep deprivation may affect brain health in later life."

"Sleep may aid chronic pain sufferers."

"Sleep apnea linked with blood sugar levels"

Dr. Paul Walting, a sleep specialist in the Department of Neurology at Baystate Medical Center, acknowledged the media attention “a good night’s sleep” is getting today.

“We are learning more and more, especially with increased research being published, that lack of sleep appears to be associated with a variety of medical problems from cardiovascular disease to Alzheimer’s. We also know that lack of sleep is associated with an increase in accidents and injuries, and for kids it can affect their school performance,” Walting said. “There are so many reasons to be sleep deprived today from overwork to staying up late and watching television or surfing the Internet on your computer, to medical reasons such as a sleep disorder.”

The body requires a good night’s sleep to gain energy for the day, which is essential for cognition, mood and overall health, he added.

According to the National Sleep Foundation, newborns should be getting 12-18 hours of sleep, infants 3-11 months need 14-15 hours, toddlers 1-3 years should get 12-14 hours, preschoolers 3-5 years need 11-13 hours, school-age children 5-10 years require 10-11 hours, teens 10-17 need 8.5-9.25 hours, while adults can survive with 7-9 hours of good ZZZs.

Baystate Medical Center’s Neurodiagnostics and Sleep Center and the
American Academy of Sleep Medicine offer the following additional tips on how to get a good night’s sleep:

• Avoid nicotine, alcohol, food or drinks that contain caffeine, and any medicine that has a stimulant prior to bedtime.


• Follow a consistent bedtime routine.


• Establish a relaxing setting at bedtime.


• Avoid any rigorous exercise within two hours of your bedtime.


• Make your bedroom quiet, dark and a little bit cool.


• Don’t watch the clock at night, but use an alarm to help wake you up.


• Get up at the same time every morning.

Some people with sleep deprivation are not actually suffering from a sleep disorder that Walting and other physicians in Baystate’s Sleep Clinic treat, such as sleep apnea, insomnia or narcolepsy. Instead, it may just be a matter of prioritizing sleep over other activities.

For those with a significant sleep disorder, like Teresita Alicea, a former criminal defense attorney in Springfield, there is treatment.

“I was falling asleep in front of some of my guests that I had over for dinner or even in the afternoon,” said Alicea.

After constantly being exhausted, Alicea had enough and in 2009, after retiring from work, she decided to have a sleep study at Baystate Medical Center. The diagnosis was sleep apnea.

“After they did the testing, they found out my breathing stopped 102 times per hour,” said Alicea. Since getting her BiPAP breathing machine and face mask, she now stops breathing just 0.7x per hour.

“I’m like a new person. I can sit through a concert, I can read a book, I don’t fall asleep in conversation anymore,” she said.

One of the most common sleep disorders, sleep apnea affects more than 18 million Americans, with the most common treatment being CPAP and BiPAP machines, which some patients cannot tolerate.

Now, there is good news for those who find the machines troublesome. The FDA in May approved a pacemaker-like device that can be implanted into the chest region which zaps airways open with an electrical current. The new device, to be available on the market later this year, is for those with moderate to severe obstructive sleep apnea. The new device is not for everyone, and patients should consult with their physician about its safety and viability for them.

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What do I do when my baby won't sleep??

This article addresses what action parents should take when their baby won't sleep, and warning signs that could require further attention.

The quest for a good night’s sleep is one of the main reasons parents take their children to a pediatrician.

But doctors familiar with sleep disorders say the issue is often more about behaviour than it is about medicine.

“In my private practice it’s a very common concern, ‘My child doesn’t sleep,’ ” said pediatrician Dr. Wilma Arruda, Island Health medical director of childhood and family health.

“It can start at a very young age and it can cause a fair bit of trouble for a family,” Arruda said in an interview. “As parents, we also need our sleep.”

She said it is entirely appropriate for parents to take their sleep concerns to a doctor. Family doctors are typically the first to be consulted. If further expertise is required, a referral can be made.

Parents should be aware, however, there is likely no easy, medical answer.

“[Doctors] can’t just give them a pill and all of a sudden the kids are falling asleep every night and it’s all perfect,” Arruda said.

“In many cases it is a behavioural situation,” she said. “A lot of things around sleep are related to certain behavioural adaptations that kids will make. And it takes some effort to a manage those behaviours into something that might be more suitable for a family.”

She and other doctors say concerns about children’s sleep appear to be increasing. One suspected reason is the increase in the rates of childhood obesity. Fat in the neck can obstruct the airway, causing snoring and often a cessation of breathing.

Another reason may be the reluctance of parents and doctors in recent decades to remove tonsils. If tonsils become enlarged, they can obstruct the airway.

There is also an increased awareness of the neurobiological disorder of ADHD, attention deficit hyperactivity disorder. Children with ADHD often say they have trouble sleeping — and the lack of sleep aggravates the challenge of their disorder.

Dr. Atul Khullar, medical director of the Northern Alberta Sleep Clinic in Edmonton, said any parent seeking help for a child with a sleep problem should consider keeping a log.

“It’s extraordinarily helpful,” Khullar said. “You can start to see the triggers yourself and that’s really helpful to a doctor.”

He said in his practice, where he treats mostly teens but also some young children, the No. 1 reason for sleep trouble is anxiety.

“We see a lot of kids with the first onset of an anxiety disorder,” Khullar said. “It doesn’t necessarily require medication, but some sort of acknowledgment of the anxiety, perhaps getting them into some sort of therapy or group, is helpful.”

Khullar also said a growing realization is dawning of the medical importance of sleep. An entire family needs to recognize and work to ensure everyone gets a good night’s sleep, he said. Parents and children should acknowledge and speak to its importance and develop good sleep habits.

“Kids tend to model what their parents are doing,” Khullar said. “A kid starts out OK, but they start imitating the maladapted behaviour of their parents.

“The parents, if they have sleep problems, they tend to pass them along to their children — subconsciously, but they do.”

Warning signs

Snoring. Children who struggle to breathe, noisily pause, gasp or choke at night are at risk for obstructive sleep apnea, a treatable condition.
Difficulty falling or staying asleep. Everyone, adults included, has occasional problems falling asleep. But chronic insomnia can make it difficult for children to stay focused and alert during the day.
Sleepwalking, night terrors or other nighttime activities. Many children walk, talk or cry out during sleep. If these incidents become frequent, parents should seek help to learn potential triggers.
Sleeping too much. Children who have trouble waking up in the morning, getting to school on time or fall asleep in class have clear signs of a sleep problem.

Snoring. Children who struggle to breathe, noisily pause, gasp or choke at night are at risk for obstructive sleep apnea, a treatable condition.
Difficulty falling or staying asleep. Everyone, adults included, has occasional problems falling asleep. But chronic insomnia can make it difficult for children to stay focused and alert during the day.
Sleepwalking, night terrors or other nighttime activities. Many children walk, talk or cry out during sleep. If these incidents become frequent, parents should seek help to learn potential triggers.
Sleeping too much. Children who have trouble waking up in the morning, getting to school on time or fall asleep in class have clear signs of a sleep problem.

Tips for sleeping

Make sleep a priority. Without a good night’s sleep, kids will have trouble participating fully in school, homework, sports or play.
Develop a bedtime routine. Everyone needs a short period of calm time before bed.
Keep schedules consistent between weekdays and weekends. Sleeping in a bit on Saturdays or staying up a little bit late is OK. But try to keep the flex to 45 minutes.
In fact, keep schedules consistent every day. Going to bed and getting up around the same time trains the brain to account for the hours needed for regular activities.
Make the bedroom restful. TVs and videogames are distracting and can produce a bright light that signals the brain to wakefulness.
Sleep in the same place every night. Children who sleep on the couch, on the floor, or in different beds have more trouble developing good sleep habits.
Avoid caffeine. Soft drinks, coffee, tea or energy drinks can keep children and adults awake.
Put your child to bed when they are sleepy, but not fully asleep. Self-soothing and relaxation are good skills for children to learn. Putting them to bed before they are fully asleep gives them a chance to develop them.
Address anxiety. Anxiety makes sleep difficult for everyone.

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Sleep Tips for Parents of Autistic Children

A study shows that teaching sleep tips to parents of children with autism helps the child's behavior.

Sleep education for parents of children with autism helps improve the youngsters' behavior and quality of life, according to a new study.

Autism is a neurodevelopmental disorder marked by difficulties in social interactions and communications. Autism spectrum disorders encompass a wide range from mild to severe.

For the study, researchers provided sleep education for the parents of 80 children, aged 2 to 10, with an autism spectrum disorder. During the sessions, the parents learned about daytime and evening habits that promote sleep, including the importance of increasing exercise, limiting caffeine, and lessening the use of video games and computers close to bedtime.

In addition, sleep educators helped the parents create a visual schedule for their children to help them establish a bedtime routine and talked about ways to help kids get back to sleep if they woke up at night.

"We found that one hour of one-on-one sleep education or four hours of group sleep education delivered to parents, combined with two brief follow-up phone calls, improved sleep as well as anxiety, attention, repetitive behavior and quality of life in children with [autism spectrum disorders] who had difficulty falling asleep," study author Dr. Beth Malow, a professor of neurology and pediatrics, and a professor of cognitive childhood development at Vanderbilt University, said in a university news release.

"The parents also benefited; they reported a higher level of parenting competence after completing the education sessions," Malow added. "The one-on-one and group sessions showed similar levels of success. In contrast, an earlier study that simply gave parents a pamphlet without guidance on how to use it did not provide the same level of improvement in child sleep."

The study was published in a recent issue of the Journal of Autism and Developmental Disorders.

Future research is needed to determine the best methods for providing sleep education to families, including telemedicine- and Internet-based approaches, Malow said. She and her colleagues within the Autism Speaks Autism Treatment Network are also building partnerships with local pediatric practices to offer training on sleep education.

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Back to school sleeping tips

This article gives tips for how to prepare your child to successfully go back to school, most importantly by making sure they are getting enough sleep.

Did you know the best preparation for back to school is a good night’s sleep? Lack of sleep can affect a child’s performance, attention, learning, behavior and biological functions, experts say. In fact, recent studies show that American students might be falling behind in school due to a lack of shut-eye.

With all the excitement and stress that accompanies the new school year, many children slip into a pattern all too familiar to tired parents. One more book, one more glass of water, one more TV show ... the child who continually resists going to bed experiences difficulty in falling asleep, resulting in what doctors identify as limit-setting sleep disorder.

Parents can help children through the transition by creating an enjoyable bedtime routine that’s fun and relaxing, says Dr. Laura Sergis, pediatrician for the Children’s Medical Group and advisory board member at Cloud b, creators of award-winning products designed to help children sleep. The all important routine can include family story time with favorite books, sing-alongs to favorite lullabies and cuddly companions that alleviate night time fears with soothing sounds and lights. Incorporating a trusted buddy like Cloud b’s newTwilight Carz in the bedtime routine helps children transition from playtime to bedtime with its fun push and play action by day and its soothing starlight projection by night.

Sleep expert Kim West, licensed certified social worker, also known as The Sleep Lady, recommends that all electronics be turned off an hour before bedtime. Homework and getting bags together should be done before the one-hour electronics off time – the one hour should be for relaxing activities including bathing, washing up, reading, talking about the day, etc. Read stories like the new Scholastic classic, “My Turtle and Me”, inspired by Cloud b’s Twilight Turtle, an adorable plush that projects a soothing view of the night sky to comfort children to a peaceful night’s sleep.

Parents can add another magical element to the routine with Cloud b’s new Twilight Turtle Tunes that plays personalized lullabies featuring favorite songs, soothing sounds and even the voices of loving parents or caregivers as it projects a starry sky above. Parents put it all together on the Twilight Turtle Tunes app that delivers the magic to the special edition toy via Bluetooth.

In planning the ideal bedtime, West suggests parents do “the math backwards.” For example, if your 2-year-old needs to be up at 7 a.m. to get dressed and out the door to daycare, then he should be asleep by 8 p.m. (This age needs, on average, 11 hours at night and two hours during the day.)

She notes that it also goes without saying that parents should eliminate caffeine from their children’s diets. If it can’t be done completely, then no caffeine after 3 p.m. Dinner should be at least two hours before bedtime so that your child gets a chance to digest.

Finally, exercise during the day does help a child sleep better, but try to avoid exercise an hour before bedtime. Definitely avoid rough-housing, which can really rile up a child just when you want him to be settling down.

As parents find the best routine and stick to it, they’ll discover that the whole family is functioning better. Bedtime may become the best time of the day – a calm, quiet moment before slumber to make great memories and strengthen the bond between parents and children.

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15 Tips for Better Sleep

This article discusses 15 simple tips to help you get a better night's sleep.

The worst part is that physically all the tossing and turning is guaranteed to turn you into a crabby and worn out person during the next day. If getting good night's sleep is a struggle for you, then it's time to adopt a healthier lifestyle or tweak your current one. Today, we have compiled a list 20 best tips which will help get the most out of your sleeping hours.

Tip for better sleep # 1: Follow a sleep timetable
Follow a sleeping and waking up routine. Our sleep cycles work together with the 'circadian clock' of our brains. If you follow a same sleeping pattern, your brain will discipline your body to strictly maintain the same sleeping schedule. Hence, maintain a regular bedtime and wake-up time even during weekends to strengthen your circadian function which will help you to achieve a consistent and sound sleep.

Tip for better sleep # 2: Create a bedtime habit and follow it
You can teach your body any form of bedtime activity like going for a shower or listening to a soothing music or reading a book before going to sleep.

These types of activities will promote better sleep by easing the evolution period from wakefulness to sleepiness. All your pre-sleeping activities should preferably be done in dimmed lights. Never include electronic gadgets like TV or computer in your bedtime ritual as it will interfere with your sleeping pattern.

Tip for better sleep # 3: Take a small nap if you missed your sleeping pattern
If you failed to catch up on your regular sleeping timetable then opt for a nap during the day time instead of sleeping a little extra in the morning. Its best to pay off your sleep debts without disturbing your routine.

If you break your timetable regularly, then the lack of sleep will put you at several sleep disorders risk like insomnia. Hence, pay your sleep loans by taking small naps or by practicing relaxation techniques during day time.

Tip for better sleep # 4: Create a sleeping environment
Deep sleep can be achieved only in a sleep-conducive environment. Choose a dark, quiet, comfortable and cool place to sleep. Your sleeping area should be without interruptions and noise - including your partner's snoring, too much light and heat. Use dark curtains, fans and ear plugs to create a sleeping atmosphere.

Tip for better sleep # 5: Avoid harmful drinks before sleep
Avoid drinking liquids like coffee, tea and cola at least four to six hours before bedtime. Coffee includes caffeine - a product which can keep you awake for hours. Wondering if you should refrain from drinking alcohol as well? Then the answer is yes.

Though alcohol can help you to sleep, but if you keep drinking regularly it can act as a stimulant and can keep you awake for longer. Hence, limit the consumption of alcohol to not more than one drink per day and avoid drinking before three hours of bedtime.

Tip for better sleep # 6: Restrict your area just for sleep and sex
Your bedroom should be the place for relaxation and rest. Practice only sex and sleep in your bedroom and never use it for talking on the phone, watching TV or eating.

Tip for better sleep # 7: Learn your sleeping position
Sleep position is the position you move onto before falling asleep. If you are not feeling sleepy, you will keep on taking twist and turns and will probably lie on your back or stomach until sleep hits.

Learn your best sleep position so that you can go in your dreamland as soon as you get into your bed.

Tip: Take a few deep breaths, relax and your body will assume that it's time to sleep and you'll be fast asleep in no time.

Tip for better sleep # 8: Good mattress is important
Invest in a nice, comfortable and supportive mattress and pillow. If your mattress is comfortable and supportive then you will be able to fall asleep sooner.

Tip for better sleep # 9: Limit daytime naps
Your long daytime naps can also be the reason for your sleepless nights. If you are struggling with sleepless nights than limit your snooze time to about 10 to 30 minutes and it should be ideally mid afternoon. But you are a night worker, and then you are an exception to this rule.

Tip for better sleep # 10: Refrain from using TV or computer at night
Many people relax by watching television or using the computer at the end of the day. People, this is a big mistake and should be avoided as far as possible. TV lights can stimulate your mind rather than relaxing it. Hence, if you prefer watching your favorite show before going to bed, then it's best to tweak that habit.

Tip for better sleep # 11: Exercise regularly
Exercising regularly will help you to fall asleep easily and will also contribute to a quality sleep. However, finish your exercise at least 3 hours before bedtime so that your body temperature is associated with sleep onset.

Tip for better sleep # 12: Go to sleep when you are tired
If you simply hit the bed after a restful day, then we are pretty sure that you will actual struggle to sleep and this struggle to fall asleep can actually lead to frustration. If you're not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing like deep breathing, meditation or listening to music.

Tip for better sleep # 13: Quit smoking
Cigarette is filled with nicotine and it is substance similar to caffeine. It acts as a stimulant and can keep you away from getting a good night's sleep. Hence, quit smoking if you want to sleep better or smoke fewer cigarettes at least four hours before bed.

Tip for better sleep # 14: Manage your stress level
One of the biggest enemies of good sleep is your stress level. If you constantly worry then you are consciously hampering your sleep pattern. If you want to sleep well, then mange your stress level efficiently. Give yourself a break or share a laugh with your friends. Before bedtime, jot down what's on your mind and then set it aside for tomorrow.

Tip for better sleep # 15: Visit a doctor
In spite of trying all the possible tips if you are still experiencing trouble while falling asleep, then consult a doctor as soon as possible. A doctor will actually help you to find out the core reason which is disturbing your sleep pattern. If you are experiencing trouble falling asleep for more than 20 days, then it's high time that you should take medical help.

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