|
Got questions, concerns, suggestions or just want to say hello? Need someone
to vent to about your situation? Are you feeling very alone? Just send me an e-mail and I'll be here for you if you need someone.
I'm always available to chat or exchange ideas or to just listen!
 
More
and more scientific evidence is being published that supports the conclusion that adequate sleep is important for both mental
and physical health. The relationship between poor sleep and depression has been recognized for decades. Now, a new
study shows that persistent sleep disturbance increases the risk for both suicidal thinking and suicide attempts.
Researchers at the University
of Michigan in Ann Arbor and in Poland at the University of Warsaw analyzed data from a U.S. national survey of over 5,000
individuals in the general population. Nearly 3 percent reported having suicidal thinking and about 1 in 200 attempted suicide.
Approximately one-third of these people who reported suicidal thinking or behavior also reported trouble with their sleep
during the previous year.
Those stating that they had
trouble getting to sleep were 7.5 times more likely to have attempted suicide, 9.1 times more likely to have planned suicide,
and 5.1 times more likely to have had thoughts of suicide.
The risk for suicidal thoughts
and attempts increased when people had multiple sleep-related complaints, such as difficulty falling asleep, staying asleep,
and awakening too early.
These reported increased risks
of suicidal thoughts, plans, and attempts were associated with sleep disturbances, and the risks continued to be present
after the scientists statistically controlled for other psychiatric disorders, such as major depression, anxiety disorders,
and substance abuse.
Why would people who have
insomnia but not a depressive disorder be suicidal? The authors speculated that insufficient sleep might contribute to poor
judgment, problems with impulse control, and greater tiredness and hopelessness.
It has been suggested that
insomnia is a risk for depression and suicide that can be modified, similar to the many behaviors leading to improper diet
and overweight that are modifiable risks for hypertension and diabetes.
The lesson here is that insomnia
must be taken seriously. Patients should discuss their sleep problems with their health care providers, who subsequently should
appropriately evaluate and treat them. Although suicide is the most extreme and tragic response to insomnia, it is fortunately
relatively rare. There are, however, many other negative consequences that insomnia sufferers do commonly experience and these can be improved with proper treatment.
source site: Johns Hopkins
Posted:
01/02/2003 16:28 pm
Last Updated: 01/02/2003 04:28 pm
How to lose weight? It's the question on many minds
this time of year and the answer may be as easy as getting into bed. 2 in 5 Americans all
made the same New Year's resolution:
to lose weight.
Most of those same people will begin
the new year by dieting and exercising but doctors now say getting a good night's sleep may be the ticket to losing extra weight.
Sleep loss increases your appetite and affects the body's metabolism. Dr. Michael Thorpy, a neurologist, says, "Most people don't realize that good sleep habits
are important for a successful weight reduction program.
If people have trouble falling asleep or remaining asleep then they should
see their physician because there are safe and effective treatments available for sleep problems."
Dr. Thorpy
has some tips for sleeping off extra weight.
- Don't go to bed hungry.
- Do avoid eating a big meal right before bedtime
- Exercise regularly but make sure to do it at least 3 hours before going to sleep
- Make sure you get up at the same time each day to
get used to a healthy sleep pattern.
Too Little Sleep May Pack on Pounds
Study links insufficient
slumber to obesity
By Randy Dotinga
HealthDay
Reporter
MONDAY, Jan. 10 (HealthDayNews)
It sounds like the best diet plan of all time - sleep more, weigh less.
It
could be a reality, say researchers who have produced more evidence linking less sleep
to obesity.
The
findings, which appear in the Jan. 10 issue of the Archives of Internal Medicine, don't say which came first
- sleepy people or fat people.
But
study co-author Dr. Robert Vorona, an assistant professor of sleep medicine at Eastern
Virginia Medical School, suspects that lack of sleep sets off hormonal changes that affect appetite.
"It's very possible that, over the long haul, restrictions in sleep could dispose
you to obesity," Vorona said.
He
acknowledged that his theory is a bit odd, especially considering that people use more energy when they're awake. "It's counterintuitive
that restricting sleep should lead to obesity, that sleeping more should make you more apt to lose weight," he said. "That doesn't sound
like it makes sense."
Other
researchers are on the same track, however. "There's a mounting body of evidence that suggests the systems that regulate sleep & appetite are linked," said Dr. Joseph Bass, a professor
of medicine at Northwestern University Feinberg School of Medicine who studies sleep.
Vorona
& his colleagues first became interested in the link between sleep & obesity after reading that insufficient sleep disrupts the body's endocrine system, which regulates hormone levels. Vorona said they decided to launch a study to see if weight was affected, too.
The
researchers surveyed 1,001 people from southeastern Virginia about their sleep habits.
They also checked where the subjects landed on the body-mass index scale, which uses a mathematical formula to indicate whether
a person is of normal weight, overweight, obese or severely obese. The typical subject was 48 years old & obese.
The
researchers found that people of normal weight got more sleep than their overweight
& obese counterparts, by an average of 16 minutes per night, or 1.9 hours a week.
The
research reflected previous studies in Japan that linked lack of sleep to obesity in children, Vorona said.
Oddly,
this latest study found that severely obese people actually got more sleep than other people. According to Vorona, this may be because
their bodies are more likely to produce sleep-inducing chemicals.
The
next step, Vorona said, is to launch more definitive studies that will closely track how much people sleep each day - instead of relying on their own memories & examine changes in sleep & obesity levels over time. He hopes to "get funding to see if extending sleep really does help people lose weight effectively."
It's
possible that further research into the link between insufficient sleep & obesity
may explain why shift workers - who often don't get enough sleep - are more likely to develop
diabetes, said Bass, who wrote a commentary that accompanied Vorona's study.
"Sleep
is a fascinating, enigmatic process," Bass said. "We kind of hand-wave at it as physicians & maybe we shouldn't."
More information
Get the myths and facts about sleep from the National Sleep Foundation (www.sleepfoundation.org target=new).
10/23/03
Sleep Problems in Children Appear as ADHD
(Ivanhoe Newswire) Children
who struggle with sleep disorders often appear sleepy & inattentive during the daytime. A new study shows symptoms in 5-year-olds are suggestive of attention deficit hyperactivity disorder (ADHD). Doctors say there is an increasing understanding of obstructive sleep disordered breathing. It's estimated to affect 2 - 3% of children.
Researchers from the Boston
University School of Medicine led the study of 3,019 5-year-old children. Parents completed a survey about their child's sleep
patterns, snoring & the presence of daytime sleepiness & behavior problems.
Hyperactivity was reported
19% of the time, while inattention came in second at 18% & aggressiveness followed at 12%. Daytime sleepiness was reported only 10% of the time.
The researchers write, "Compared
with children without snoring or other symptoms of sleep-disordered breathing, children with sleep-disordered breathing symptoms were significantly more likely to have parent-reported daytime sleepiness."
The prevalence of daytime sleepiness was similar for boys & girls.
Overall,
the presence of sleep-disordered breathing symptoms was associated with a 2 fold increase in behaviors suggestive of
ADHD.
The study investigators
believe when a child exhibits signs of sleepiness, hyperactivity & inattention, they should be looked at for sleep problems. This is especially important to handle prior to the child beginning school. They write,
"Identification of the problem at 5 years of age
may be particularly valuable, as it would allow therapeutic intervention."
This
article was reported by Ivanhoe.com, who offers Medical Alerts by e-mail every day of the week. To subscribe, go to:
http://www.ivanhoe.com/newsalert/.
SOURCE: Pediatrics, 2003;112:870-877
visit our new site!
night eating is open for information & support for those experiencing compulsive or binge eating habits at
night only or those who wake up realizing that they had been eating but don't remember it - nocturnal sleep-related
eating disorder....
Some Facts
About 70 million Americans suffer from a sleep problem; among them, nearly 60 % have a chronic disorder.
Sleep deprivation is a growing concern in the world today. The net results of not getting enough sleep are:
-
Impaired judgment
-
Diminished creativity & productivity
-
Inability to concentrate
-
Reduced language & communication skills
-
Slowed reaction times
-
Decreased abilities to learn & remember
The NCSDR [U.S. National Center for Sleep Disorders],
estimates, "$150 billion a year in higher stress & reduced workplace productivity" can be attributed to sleep loss alone.
Shift workers must fight a constant battle against their body's natural rhythms. Lack of sleep is
the cause of many traffic accidents. Both Canada & the US reports show that accidental deaths are significantly more frequent
during the switch to daylight savings time in spring than before or after the shift.
Why We Need Sleep
Sleep is necessary for both the body & the mind to operate properly. Researchers can't say
without a doubt what goes on in the brain during sleep, but they believe that this is the time that your brain sorts thru information, stores information, replaces essential
chemicals & solves problems.
10 Tips to Get Better Sleep: Set yourself up to get a good night's sleep
The 5 Stages of Sleep - The Hypnagogic State
1st stage - drifting
off to sleep brain communicates messages -
During this stage,
the brain occasionally produces "awake" waves, or alpha waves, which have a frequency of 8 - 13 cycles per second. (Waves are the measurement of electrical impulses of neurons in the brain)
Most of stage 1 brain
waves are theta waves, at 4-7 cycles per second. These brain waves are slower, but they have high amplitude. For most
healthy sleepers, this stage of sleep doesn't last long, only a few minutes.
2nd stage - you're in a light sleep. You may wake up still from a noise or
a touch. Stage 2 of sleep has two unique patterns of brain waves. Sleep spindles, in which
the peaks of the waves get higher & higher in succession are followed by K-complexes in which the peaks descend.
During sleep spindles, the wave frequency is 12-14 cycles per second. Surprisingly, about 70% of sleepers awakened
during stage 2 sleep will claim to have already been awake.
Third stage - you're
in a deep sleep. The brain tells the blood pressure to go down, you're not very sensitive to the air temperature around you.
Stages 3 & 4, often both considered "deep
sleep," are characterized by delta brain waves, commonly called slow waves because of they have a very low frequency
(.5-4 cycles per second). 20-50% of stage 3 sleep usually consists of delta waves. More
than half of stage 4 sleep consists of delta waves. During this stage the rest of the brain waves are slow theta waves.
4th stage
- This stage is the deepest sleep of all. It's difficult to be awakened at this stage of
sleep. It's in this stage of sleep that people sleep talk & sleep walk. The following is what the body experiences during non-REM sleep:
- Heart rate decreases & stabilizes
- Breathing pace slows & steadies
- Muscles relax
- Blood vessels dilate (open
wider)
- Blood flow to muscles increases
- Blood pressure decreases
- Metabolic rate decreases about 20% from that
during wakefulness
5th stage - REM Sleep - Rapid Eye Movement
although your muscles are totally relaxed, your eyes move back & forth quickly & the heartbeat increases. This is
the stage when you dream.
As the night goes on you repeat stages 2, 3, 4 & REM
every 90 minutes thats about 4-5 times a night. REM sleep is also sometimes called paradoxical sleep because the brain waves are closer to those of being awake than to those of
any other type of sleep.
Body
Temperature
An average, healthy person's body temperature starts to decrease at about 11 PM. It then reaches
its lowest at about 4 AM. It continues to rise during the morning & after a slight mid-afternoon dip, the temperature
will rise to it's highest during the early evening. The range in body temperature throughout the day is typically about 1.1
degrees Celsius (2 degrees Fahrenheit).
During the night,
humans have less concentration. (a personal note stuck in here... this is why I believe that the night eating syndrome is set into action with binge eating at night, your concentration is so compromised by being so sleep deprived.)
Our ability to
estimate time becomes worse. Accuracy in simple arithmetic deteriorates. Our arithmetic becomes worse. It even becomes
harder for us to do simple, repetitive tasks. The lowest point of these disabilities occurs around 3:00 AM.
All of these functions
are synchronized in Circadian Rhythms to our biological clock.
"Circadian rhythm" is an expression often used in the sleep research field. The word circadian
comes from the Latin Circa Diem, meaning "about a day." The circadian rhythm is a 24-hour biological cycle. All animals & most plants possess this & many other biological clocks.
At the base
of a human brain is the hypothalamus - a pinhead-sized structure. The suprachiasmatic nucleus of the hypothalamus serves as a biological clock that regulates the sleep-wake cycle. Information about light
travels from the retina to the hypothalamus thru the nerves.
The hypothalamus continually measures the light exposure, & accordingly adjusts the timing of the sleep-wake
cycle. For this reason, daylight savings time & solar eclipses present challenges to our biological clocks.
To prove that our circadian rhythm isn't just a reaction to external stimuli like daylight, alarm clocks or watches, but much more an internal biological action,
two German scientists conducted an experiment in which they locked up volunteers in a bunker where no sunlight could enter.
The volunteers were kept
there for 1 month without having any idea of the time it really was outside & were encouraged to go to bed whenever they
wanted. The results of the experiment after 1 month showed that the natural repetitive cycle for these volunteers came to
"settle" at above 24 hours, at about 25 hours (of which one third was spent asleep)!
How to Sleep When You Feel Upset
Read below about establishing a bedtime routine... this
is considered "healthy sleep hygiene."
Other
Important Factors for Healthy Sleep Habits
Use your bed only to sleep
& for sex. The bed has become our society's 2nd couch! We sleep, read, listen to music, watch TV, cry, daydream,
rest & sometimes even eat in it.
By doing so, we make
our mind forget what a bed is actually for. If we get in the habit to use the bed exclusively for
sleep, our mind will automatically say, "Hey, it's time to sleep"
the moment we lay ourselves into bed.
Keep televisions
out of the bedroom so you're not tempted to turn it on, thus again - being distracted from why you're in your bed - to sleep!
Exercise in the morning & in the early afternoon -
Apart from contributing to our health, exercise during
daytime also improves the quality & quantity of our stage-4 sleep. A greater amount
of stage-4 makes us feel fresh & relaxed the next morning.
So get your sport
shoes, because you now have another reason to exercise! Try going out for a mid-morning walk & take in some sunshine. Sunshine also enhances our
sleep. It also spurs the production of serotonin! Try to get some fresh air everyday... you'll feel better while you're awake & asleep!
Don't exercise in the evening - Although exercise is good for your health, it isn't a good idea doing strenuous physical exercise near bedtime. This programs your metabolism to still be in 4th gear for "daytime activity", while you would want
to be in a "Parking" gear for preparing for sleep.
You can feel free to take a "leisurely" walk after dinner, but strenuous exercise should be done at least 3-4 hours before bedtime, earlier if you're experiencing sleep
problems.
No alcohol prior to bedtime. Alcohol is known as a calming drug w/many using it as a "sleep promoter." It may help you fall asleep more easily, but more than just
about 1 gram of alcohol per kilogram of body weight, will negatively interfere w/your sleep rhythm.
This happens because
the Important Stage-4 sleep is decreased. The REM-Phases become shorter; our sleep seems more unstable & superficial.
Getting up the next
day is usually accompanied by the feeling of not having rested enough, better known as a "hangover". The alcohol can dramatically drop your blood sugar, causing you to wake up only a few hours after you have fallen
asleep.
No Stimulants after the early afternoon hours
Stop all caffeine consumption after
the early afternoon hours. Drink more water. If you must have coffee, try decaf, but only a few cups. Try drinking hot
tea that has no caffeine. There are many types available that can enhance your day & night time hours. Check on the
Lifestyle Diet Page for more information about this.
Always Avoid Nicotine. Nicotine
is a stimulant. Quitting smoking is a generally known step in changing your lifestyle for the better. Nicotine could affect
your sleeping habits also, so there is one more reason to "quit smoking."
Eat a light snack about an hour & a half before bedtime, but keep it light! Food
w/tryptophan, an amino acid, is thought to produce sleepiness. Some foods with tryptophan include milk, bananas, fish, &
turkey. The reason foods w/tryptophan are thought to enhance sleep is that tryptophan is essential in triggering the
production of serotonin in our bodies. Adequate amounts of Serotonin in our system is certainly a definitive factor
in calmness & sleep readiness.
Avoid spicy foods for the dinner meal. Eating spicy foods can cause indigestion, heartburn & acid reflux. Sometimes these
ailments can interrupt sleep.
Eat your biggest meal at lunch time. This
allows for plenty of time for your food to digest. Eating a lighter dinner is much better for you. You have a chance to burn
off that heavier meal earlier in the day than you do in the evening.
Stop looking at that clock after you go to bed! It's a well known bad habit: for some reason you have problems falling asleep & instead of
doing something good, you do the worst thing possible!
Looking at the clock on your bedside table only
makes you realize that another 30 minutes have passed & you're still not asleep! The worries created by knowing what time
it is will just contribute to your sleeplessness.
So next time when the clock is stealing your sleep,
simply turn it around so that you can't see the time.
Do not take naps in or after the late afternoon hours.
When tiredness sets in between noon and 4
p.m., an occasional nap may seem like the right quick fix solution. Naps do not substitute a good night's sleep. Keeping that
fact in mind, naps should not become a habit or be longer than an hour to avoid slipping into a REM sleep. Instead of beating
your tiredness by napping, try to find out if anything is interfering w/the quality of your night sleep or if you are lacking
quantity of sleep because of your napping. Experts generally advice to avoid naps when possible but, if necessary, to do a
30-40 minute, so-called, "power nap."
I can personally vouch for this tip. My sleep
habits are a mess right now. I go to bed very late at night, about 2-3 a.m. I wake up around 6 a.m. By the time I get home
from work or by 4 p.m. I am exhausted & can't keep my eyes open. I almost always take a nap. The nap unfortunately can
sometimes last for 5-6 hours. Sometimes, I am in such a deep sleep that I just can't wake up, even when I try. If I do wake
up too soon during a nap, my eyes will keep closing until I go back to sleep.
Then, when it's time to go to bed, I am not tired. It's a vicious cycle
that I am in & definitely not an easy one to break. I am trying to take my own advice on this habit though!
Keep the bedroom dark, quiet, & cool.
The only way for our body to adapt to the
ambient temperature while we enter deeper sleep stages is to perspire or activate our metabolism.
We should
be sure that our room is neither too warm nor too cold when we go to bed. Not doing so might strain our body, instead of giving
it a possibility to rest. Although our hearing senses are less sensitive during deep sleep phases, noise could disturb our
sleep while we are trying to fall asleep or even might interrupt it during one of the few Stage-1-REM Phases we have every
night. In this stage remember, our senses are more sensitive to external stimuli so we can be awakened easily by noise.
Don't lie awake worrying for too long. If you can't fall asleep for quite a while (over
30 minutes), don't let it eat itself into your mind. Instead, get up & do some simple activity, like reading
(but nothing too emotional or stimulating!) or listening to the radio. After awhile go back
to bed to try to sleep again.
When you feel awake & are thinking about problems:
A. Never think about problems in bed (or bedroom), instead go to B.
B. If you start thinking about problems, give yourself a choice.
1. Stop thinking about problem (set another time to think about it - - think about something else more positive & involving & relaxing - - for example, count sheep).
2.
Exercise &/or stretch / yoga
3.
Consciously decide to think about the problem (& exercise periodically).
4. If
can’t sleep - - do work (e.g., mop kitchen floor).
If you get a fear of not going to sleep, remember, “I’m not going to die from not sleeping”.
Attitude = “I’ll just see how long I can go without sleeping”.
Trust in your body to take care of its own sleep needs.
Keep pad &
pencil handy so you can write down anything you’re afraid you won’t remember &/or make a date to think about the problem later.
Avoid all medications for sleeping.
more exercise
reinforcing material!
In
a 1997 Study, the Journal of American Medical Association placed sedentary men & women w/sleep problems on a program
of moderate exercise. After 16 weeks the exercisers were getting to sleep twice as fast & sleeping more than 40 minutes longer each night.
Be
sure to incorporate a regular exercise routine to your Lifestyle Change Plan. Exercise also causes the body to produce "endorphines" which are chemicals of "well being" & happiness that take an edge off anxiety & depression.
Eating foods that are filled w/tryptophan, an amino acid which encourages the production of serotonin in our bodies, in the evening may help calm you for sleep. Serotonin has a relaxing & calming effect on us.
are
all packed w/serotonin.
Carbohydrate rich foods can enhance sleep because they trigger the brain to release the neurotransmitter known as serotonin, which produces a feeling of relaxation. Tryptophan, an amino acid, as stated before promotes the secretion of serotonin. Vitamin B3, which is niacin, when processed in the body is important in the production of tryptophan.
Sleep Problems During Pregnancy
During pregnancy,
it's not uncommon to contend w/sleep disturbances. These are usually due to anxiety & stress, hormonal fluctuations & physical discomfort. As your pregnancy progresses, you may find it more difficult to find a comfortable position, or
you may have to get up several times during the night to empty your increasingly cramped bladder.
But take heart!
Read our tips to get a better & more comfortable night's sleep. Critical rest time that your body & mind
need during this time is very important to consider.
1. Drink up! Drink
plenty of fluids during the day, but cut down before bedtime to minimize frequent nighttime urination.
2. Keep moving.
Exercise regularly for optimum health, & to improve circulation (reducing nighttime leg cramps).
Avoid exercising late in the day, exercise releases adrenaline that can keep you awake at night.
3. Reduce stress & anxiety. Stress & anxiety are key culprits in preventing a good night's sleep. Remember that worrying won't help you, but talking about your problems
will. Find a friend or a professional who can listen & help you if there are issues in your life that are causing you
to worry or feel upset.
4. Get into a routine.
If you establish a consistent, soothing, & comforting evening routine, you'll be able to relax & drift off to sleep
w/more ease.
As bedtime approaches,
try a few soothing rituals like drinking a cup of caffeine-free tea or hot milk, reading a chapter of a pleasant book, taking
a warm shower, getting a shoulder massage, or having your hair gently brushed.
5. Get into position.
During the third trimester, sleep on your left side to allow for the best blood flow to the fetus as well as your uterus &
kidneys. Avoid lying flat on your back.
6. Keep heartburn
at bay. To prevent heartburn, don't recline for an hour or two after a meal. If heartburn is a problem, sleep w/ your
head elevated on pillows. Also, avoid spicy, fried, or acidic foods (such as tomato products),
as they may worsen symptoms.
7. Nap during the day. If you're not getting enough rest at night, take a nap to help reduce fatigue.
Find a quiet spot & relax, even if only for a half-hour nap.
8. Support your body. Use a special pregnancy body pillow or a regular pillow to support your body.
For comfort, try sleeping on your side w/one pillow under your knee & another under your belly.
9. Watch your diet. Completely eliminate caffeine & alcohol to prevent insomnia. If nausea is a problem for you, try eating frequent bland snacks (like crackers) throughout
the day.
Keeping
your stomach slightly full helps keep nausea at bay. Eat a well-balanced diet. Not only is this crucial for your health & that of your baby, but getting the necessary nutrients will help keep you
feeling satisfied, which will help you sleep more soundly.
10. Get help. See your doctor for advice if insomnia persists. Now more than ever, it's important to get the rest you need!
Source: The National Sleep Foundation, www.sleepfoundation.org
Sleep & the memory
Posted: 10/08/2003 03:39 pm
Last Updated: 10/08/2003
03:39 pm
Our minds work in mysterious
ways & now new research is shedding light on one way the brain files away new information.
Researchers say our brains
are working even when we sleep & a good night's sleep may be able to rescue those memories that seem lost during the day.
Researchers trained college students to recognize simple words. When the students were trained
in the morning they had good recognition scores. Later that night, their scores dropped. But when researchers tested the students
again the next morning after a night's sleep, their scores returned to the original high level.
The researchers conclude that sleep effects learning in two ways. One, it consolidates memories & two, sleep
also appears to recover or restore memories. They say that while learning can take place at any time while awake, the new
information is cemented into memory during sleep.
Children & Sleep
Why is Sleep So Important?
Most growth occurs
during sleep. W/children growing at a very fast rate, they need sleep to develop bodies & minds that are healthy.
Children learn best, feel
best & are the least accident-prone when they're well rested. Sleep is the time for
the body & mind to get rest.
What do I need to know about how babies sleep?
Infants go thru
a complete sleep cycle about every 50-60 mins. causing the to be in light sleep more often as well as the opportunity for
them to wake up a lot of times each night!
Newborns just sleep
any old time, on & off, all thru the day & night. By age 4 months, your baby will probably be sleeping a 6-8 hour
chunk at night, & by age 6 months, about 10-12 hours.
But that's not
to say that they wont wake up during that time! Most babies still wake up at least once a night even at age 9 months. Some
can get back to sleep by themselves & some need you to help them fall back asleep.
Never soothe your child to sleep by putting them
to bed w/a bottle of juice, milk or formula. Water is okay. Anything
other than water in the bottle can cause baby bottle tooth decay. Feed or nurse your baby & then put them down
to sleep.
Don't start giving
solids before about 6 months of age. Starting solid food sooner will not
help your baby sleep thru the night. In fact,
if you give your baby solids before their system can digest them, they may sleep worse because they have a tummy ache!
The American Academy of Pediatrics says that breast milk or formula is all
a baby needs to eat until 6 months of age. (See Feeding on Your Child for more on starting solids.) Contrary to popular
belief, a heavier baby or a baby w/a stuffed-full tummy isn't more likely to sleep thru the night.
Don't fill up your child's bed
w/toys. It's probably best to keep your child's bed a place to sleep, rather than a place to play. Too many toys in the bed can
be distracting. 1 or 2 transitional objects -like a favorite doll, a security blanket, or a special book - are okay & can help with separation issues. Babies under 4-6 months should have an empty crib to prevent suffocation.
Sleep Cycles in Children
The sleep cycle has two
basic states of sleep:
- Active
or REM (rapid eye movement) sleep
- Quiet or NREM (non-rapid eye movement)
sleep
Dreaming
takes place in active sleep; deep sleep takes place during the quiet state. These two states alternate w/in sleep cycles that
occur throughout a night of sleep.
A good night's
sleep, or an adequate amount of uninterrupted sleep, is vital to good health. "Sleeping thru the night" usually means
that children sleep in their beds without calling to a parent during the night. They may actually wake up for brief waking
periods between sleep cycles, but can get themselves back to sleep independently.
Children
have shorter cycles of active & deep sleep than adults, so they have more brief waking periods. Typically children &
adults wake briefly several times a night as they move between active sleep & deep sleep.
Children
wake more than adults. Usually, they fall back to sleep without remembering waking up if conditions (pillows,
sound, security objects, light, etc.) are the same as when they fell asleep. These conditions are called sleep associations.
School administrators say sleep
deprivation may change schedule
Posted: 02/25/2003 06:02 pm
Last
Updated: 02/25/2003 06:59 pm
The National Institutes of Health estimates more than 70-million Americans are sleep deprived, including children. Administrators in some schools now plan to start classes later in the morning
to allow their students to sleep in.
Starting next year, a Seattle High School will begin & end an hour later, a schedule
a growing number of schools believe will give students more time to sleep.
Recommended sleep patterns
The recommended amount for adolescents is about 8 1/2 hours. Children who're well rested, same
as adults, are going to perform better, they're going to remember better what they learned so that school & work performance
is better.
According to recent studies,
classroom attendance goes up while disciplinary problems go down w/the later start. Still, many students give the new schedule
a failing grade.
Problems in the afternoon
Perhaps the biggest concern w/ a later start time is not in the morning but in the afternoon. Students say it'll affect everything from part time jobs
to team sports & homework.
Nevertheless, school administrators say they,
not the students, know what's best. It's a wake-up call to students, that like homework, sleep can be key to academic success.
How Much Sleep
Is Required for Children
Amounts of nighttime sleep & daytime
naps change as the child grows. Individual needs for sleep will vary, but there are common patterns.
- Nap Time: may end as early as two, but must be replaced w/a rest
period in the afternoon for approx. 1 hour.
Most experts agree that a child from
toddler to high school age needs anywhere from 8 hours sleep minimum to 12 hours sleep total daily (naps included).
More specifically...
School-age children & sleep
School-aged children
still need somewhere between 9 & 12 hours of sleep at night. At this age, kids usually start a trend toward becoming more & more sleep deprived. As parents, you'll need to help figure out how much sleep your child needs. Your child is getting the right amount of sleep if they:
- Can fall asleep within 15 to 30 minutes
- Can wake up easily at
the time they need to get up & don't need you to keep bugging them to get up
- Are awake &
alert all day
- Don't need a nap during the day
Check w/your child's teacher to make sure your child is able to stay awake & alert during
school. In other words, if your child can go to bed, fall asleep easily, wake up easily & not be tired during the day,
then they're getting enough sleep.
A recent study surveyed
kindergarten thru 4th grade kids & their parents & teachers about the children's sleep. Teachers reported that about 10% of the kids were falling asleep in school. Like adults, many of our school-age kids are sleep deprived. Remember, letting kids stay up later isn't doing them a favor.
Never use sending
your child to bed as a threat. Bedtime needs to be a secure, loving time, not a punishment. Your goal is to teach your kids that bedtime is enjoyable,
just as it is for us adults. If the feeling around bedtime is a good feeling, your child will fall asleep easier.
Don't give your child foods & drinks w/caffeine in them, like hot chocolate, tea, cola, chocolate,
etc. Even caffeine earlier in the day could disrupt your child's sleep cycle.
Don't let your child watch more than 1 to 2 hours of TV during the day, watch TV at bedtime, or have a TV
set in their bedroom. Research shows watching TV is linked to sleep problems, especially if the TV set is in the child's bedroom.
What if my teenager seems tired all the time?
Take a look at
these pointers for parents on teens & sleep from the National Sleep Foundation.If you
have a tired teen, have them read about teens & sleep on a page just for teens. Print out Awake at the Wheel-it's an interactive brochure for teens - & discuss
it w/them.
Blame Puberty for Teen Sleep Patterns
Study finds natural changes make adolescents hit
the sack later
Healthy sleep habits are learned
skills
When
parents value healthy sleep & teach good habits, children are likely to continue those habits into their adult life.
Developing sleep associations is a task that all children need to do at some point to develop healthy sleep patterns for life.
A fairly regular
schedule of waking time, mealtimes, nap time & bedtime helps to set children's internal body rhythms, one of which is
sleep. If the daily schedule varies too much from day to day, sleep patterns will suffer.
It really
helps to turn off the television & shut off the video games one hour before bedtime. Allow your child time to wind down
by reading, doing a puzzle or looking at a picture book.
Difficulties Caused by Not Enough
Sleep in Children
-
-
-
May fall asleep during school or activities
-
Start their day off having trouble waking up which
sets mood for the morning
-
Reduces attention span in school or play groups
-
May interrupt learning processes
-
Causes dark areas to form under eyes
-
May lower immunity against sicknesses
If
your child's poor sleep is causing daytime problems, then they are sleep deprived. Ask yourself these questions:
-
Does your child fall asleep in the car almost every
time you drive with them?
-
Do you have to wake your child up almost every
morning?
-
-
On some nights does your child crash much earlier
than their usual bedtime?
If you answered "yes"
to any of these questions, your child may be sleep deprived (not getting enough sleep).
We live in a very sleep deprived society. Sleep deprived children (& adults) have more
trouble controlling their emotions.
The part of the brain that helps us to control our actions & our response to feelings is affected greatly by lack of sleep. Not getting enough sleep can lead to all kinds of problems, such as behavior problems,
hyperactivity & not doing well in school.
The study
is a part of a family health study that followed 257 boys & their parents for 10 years. The relationship between early
childhood sleep problems & onset of adolescent substance use held true even after other plausible explanations for the connection, such as depression, aggression, attention problems & parental alcoholism, were taken into account. Long-term data on girls are currently being examined.
Taken together
with other studies in this area, these findings help make up a chain of evidence linking sleep disturbances to alcohol problems
across a large segment of the life span. The findings suggest that early childhood sleep disturbances is a marker, or a predictor, for early use of drugs & alcohol in adolescence, but not a predetermined path.
Nonetheless,
parents should take children's sleep problems seriously. If necessary, they should consult with their child's pediatrician or family doctor for help in addressing the
problem.
There was
no connection between parental alcoholism & children's sleep problems or behavior issues. But children of alcoholics were, as expected, more likely to have started using alcohol & drugs early in adolescence.
This kind of family-associated
risk is well known to exist.
The link between sleep problems
& substance use was clear, even after controlling for parental alcoholism. Boys with early-childhood sleep problems were 2.3 times more likely to have started using alcohol by age 14, and 2.3 times more likely to smoke cigarettes occasionally or regularly, than boys whose mothers hadn't observed sleep problems.
They were also 2.6 times more
likely to have used marijuana & 2.2 times more likely to have used illicit drugs. The only drug related issue to which sleep problems weren't significantly linked was how
early the boys had gotten drunk.
The researchers re-analyzed
the data to examine whether the relationship between sleep problems & the early onset of substance use was in part due
to the presence of attention problems, aggression & anxiety/depression. Although early childhood sleep problems predicted attention problems & anxiety/ depression in late childhood, these problems did not predict the onset of substance abuse independent of sleep
problems.
It is still unclear why there
is a long term relationship between childhood sleep problems & early onset of substance use. There are at least 3 possibilities.
First, sleep problems & substance problems may share some neurobiological dysfunction whose details aren't yet known.
Second, sleep problems may lead to poor choices & judgment in peer relationships & activities, which in turn results in a poor choice of friends & early substance use.
Third, teens who have sleep problems may use these drugs to self-medicate to relieve their physical distress. The researchers plan to conduct further studies on all of these issues.
It's important for parents to pay attention to their children's complaints about insomnia * overtiredness. If necessary, they should discuss these problems with their child's health care provider. They should also
set a regular sleep schedule for their children, ensure they get adequate
amounts of sleep & encourage their children to engage in relaxing, not stimulating, activities before bed.
The study was funded by the National Institutes of Health, National
Institute on Alcohol Abuse and Alcoholism. The Principal Investigator of the study is Dr Robert A. Zucker.
COPYRIGHT 2004 Pediatrics for Parents, Inc.
COPYRIGHT 2005 Gale Group
A Good Night's Sleep
We all look forward
to a good night's sleep. Getting enough sleep & sleeping well help us stay healthy.
Many older people don't enjoy a good night's sleep on a regular basis. They have trouble falling or staying asleep. Sleep
patterns change as we age, but disturbed sleep & waking up tired every day is not part of normal aging.
Troubled sleep
may be a sign of emotional or physical disorders & is something you should talk about w/a doctor or sleep specialist.
Sleep & Aging
As we discussed
above, there are 2 kinds of sleep in a normal sleep cycle - rapid eye movement or dreaming sleep (REM) & quiet sleep (non-REM).
Everyone has about 4 or 5 cycles of REM & non-REM sleep a night. For older people,
the amount of time spent in the deepest stages of non-REM sleep decreases. This may explain why older people are thought of
as light sleepers. Although the amount of sleep each person needs varies widely, the average range is between 7 & 8 hours
a night.
As we age, the amount of sleep we can expect to get at any one time drops off. By age 75, for many reasons, some people may find they're waking up several times each night. No matter what your age, talk to a doctor
if your sleep patterns change.
The Power of Napping: Ready, set, sleep! WebMD offers tips on how to snuggle up for a quick snooze.
Common Sleep Problems
At any age, insomnia is the most common sleep complaint. Insomnia means:
-
Taking a long time to fall asleep (more than 30 to 45 mins.)
-
Waking up
many times each night
-
Waking up
early & being unable to get back to sleep
-
Waking up
feeling tired
W/rare exceptions, insomnia is a symptom of a problem, not the problem itself. Insomnia can be linked w/other sleep disorders such as sleep apnea, a common problem that causes
breathing to stop for periods of up to 2 mins., many times each night.
Click here to read more about insomnia.
Did you know that
reading before you go to sleep may cause insomnia?
Researchers
at the Medical College of Virginia & Laval University in Quebec found that reading, snacking & watching TV
in bed were all related to insomnia. Their recommendation for a good night's sleep?
- Use your bed for sleep & sex only
- Keep regular hours
Reading before bedtime isn't bad, it's
just when you bring the book to bed with you that you can run into problems!
Do you snore?
The following can help you & your partner get a good night's sleep:
- Sleep on your
side or back (sew a tennis ball sized pocket on the back of your jammies & put the
ball in it to keep you from turning over)
- Stop smoking
- Get enough sleep
- too little sleep makes snoring worse
- Lose weight -
especially if you are significantly overweight or have a very thick neck (17" for men &
13" for women)
- Adopt an active lifestyle
If these don't work, you may need to talk to your
doctor or dentist.
Sleep Apnea
There are two kinds of sleep apnea:
-
Obstructive sleep apnea is an involuntary pause in breathing - air cannot flow in or out
of the person's nose or mouth.
-
Central sleep apnea is less common & occurs when the brain doesn't send the right signals to start
the breathing muscles.
In both types of sleep apnea, the sleeper is totally unaware of his or her struggle to breathe. Daytime sleepiness
coupled w/loud snoring at night are clues that you may have sleep apnea.
A doctor specializing in sleep disorders can make a diagnosis & recommend treatment. Treatments include learning
to sleep in the correct position, devices that help keep your airways open, medication, & surgery.
Many people snore occasionally. This usually isn't a problem. Snoring
is caused by a blockage in the nose, mouth, or throat (upper airway). Snoring is different
from sleep apnea because air is still able to flow thru the passages
& breathing doesn't stop. Snoring doesn't disturb the person's sleep & there's no decrease in the amount of oxygen
going to the brain or tissues of the body.
In adults, frequent snoring (rather than occasional snoring)
has been linked to:
- Increased risk of chest
pain caused by reduced blood flow in heart (angina pectoris)
- Stroke
Although most people w/sleep apnea snore, not all people who snore have sleep apnea. Almost all people who have sleep apnea snore, but not all people who snore have sleep apnea. Other signs & symptoms of sleep apnea include:
- Episodes of not breathing (apnea).
This may happen as few as 5 times an hour (mild apnea) up to more than 50 times an hour
(severe apnea) during sleep
- Restless tossing & turning during sleep
- Nighttime choking spells, sweating, & chest pain
- Waking with an unrefreshed
feeling after sleep, difficulty thinking, poor memory, irritability, tiredness & personality changes
- Reduced sex drive
- Morning headaches
- Bed-wetting
- Heartburn or a sour taste in the mouth at night
- Dry mouth or sore throat in the morning
Sleep apnea is one of several sleep disorders. Sleep apnea refers to repeated episodes of no breathing for at least 10 seconds during sleep (apneic episodes)
Sleep apnea usually is caused by blockage (obstruction) in the nose or mouth (upper
airway). Blockage may be caused by defects of the nose, larger-than-average soft tissues in the throat, or enlarged
tonsils & adenoids.
Sleep apnea may also be caused by abnormal electrical signals from the brain to the muscles used to control
breathing. The cause of this type of apnea (central sleep apnea) usually is unknown. However,
it may occur w/other conditions such as stroke, brain tumors & infections of the brain.
Sleep Problems, Age 12 and Older
Everyone has a "bad night"
sleeping once in a while. Dogs barking, the wind howling, or overeating may cause an occasional sleep problem. It is estimated
that 35% of adults have an occasional sleep problem.
The medical term for sleep
problems is insomnia. Insomnia can mean the following:
- Trouble
getting to sleep (taking more than 45 mins. to fall asleep)
- Frequent
awakenings w/inability to fall back to sleep
- Early
morning awakening
- Feeling
very tired after a night of sleep
However, none of these
are problems unless they make you feel tired all the time. If you are less sleepy at night or wake up early but still feel
rested & alert, there is little need to worry.
Fortunately, home treatment
measures are very successful for relieving occasional sleep problems.
When a sleep problem or lack of sleep time keeps you from getting a good night's sleep, excessive daytime sleepiness
may occur.
Excessive
daytime sleepiness
Almost everyone experiences daytime sleepiness from time to time. Our society contributes
to daytime sleepiness. The benefits & demands of society today have changed the relationship that light &
darkness have on our daily routine. We wake up to an alarm, not to the natural rhythm of our body. We often stay up long after
our body tells us it needs to sleep.
Daytime sleepiness can have serious consequences, such as:
- Auto accidents. The National Highway Traffic Safety Administration
estimates that about 56,000 crashes a year are caused by drivers falling asleep at the wheel.
- Poor school performance. Sleepiness in adolescents can cause
impaired learning, perceptual skills, & memory, which may lead to poor school performance & grades.
- Work-related accidents. Sleepiness on the job causes performance
errors & increases the risk of accidents.
The most common cause of daytime sleepiness is not allowing enough time for
a full night's sleep (chronic sleep deprivation). Shift workers & adolescents are particularly
at risk for chronic sleep deprivation.
How much sleep a person needs will vary w/age & from person to person. The number of hours you sleep is not as important as how you feel when you wake
up. If you to don't feel refreshed, you probably need more sleep. Feeling tired during the daytime is another sign you are
not getting enough sleep. Many times, simple home treatment can help you get the sleep you need.
Excessive daytime sleepiness may indicate you have a sleep disorder, such as sleep apnea or narcolepsy.
If you have tried home treatment & still have excessive daytime sleepiness,
you need to be evaluated by your health professional.
Medications & sleep problems
Prescription medications that may cause a sleep problem include:
- High blood pressure medications, such as clonidine,
propranolol, atenolol, pindolol, methyldopa & reserpine
- Hormones, such as oral contraceptives, thyroid,
cortisone & progesterone
- Respiratory medications, such as theophylline,
terbutaline, albuterol, salmetrol & metaproterenol
- Steroids, such as prednisone & hexadrol
- Medications used to treat cancer
- Other medications such as phenytoin, levodopa & quinidine
Nonprescription medications that may cause a sleep problem include:
- Nicotine can disrupt sleep & reduce total sleep
time. Smokers report more daytime sleepiness & minor accidents than do nonsmokers, especially in younger age groups
- Medications that contain caffeine, such as Anacin,
Excedrin, Empirin, NoDoz, cough medicines, & cold medications
- Pseudoephedrine (such as Sudafed)
Social drugs that may cause a sleep problem include:
- Alcohol. Initially, drinking alcohol may cause
sleepiness. Many people may drink alcohol to help them go to sleep. However, when you
drink alcohol, you are more likely to awaken later on in the night because of fluctuations in blood sugar
- Caffeine. Drinking a cup of coffee or other caffeine
containing beverage during the day can cause sleeplessness. Caffeine can stimulate the body for 3 to 7 hours & can interfere
w/your sleep as long as it remains in your body
- Illegal drugs such as cocaine, amphetamines, & methamphetamines
Many of us are poor starters
to the day. We feel languid, uninspired. It's as much as we can do to get out of bed & stand under the shower. However,
there are a number of techniques we can adopt to boost our energy levels & reduce our feelings of stress at the start of the day.
it's a combination - diet / exercise / sleep
/relaxation /counseling / medications /learning about your emotions and feelings.....
|
 |
|
very important additional resources!
Sleep Disorders Quiz
Sleep, Longevity & the Immune System
Women and Sleep: Understanding your individual sleep needs
Taking An Inventory of Your Sleep Habits
What's Keeping You Up?
Secrets of the Bedroom:
When Trauma Strikes and Sleep is Lost: What Happens When You Sleep?
Can Poor Sleep Affect Your Weight?
Getting the Family into a Back-to-School Sleep Routine
The Biology of Jet Lag
The Impact of Pain on Sleep
Monsters in the Closet: Bedtime Basics for Parents
try the following quizzes!
Quick Quiz: Is Lack of Sleep Hurting Your Job Performance?
Quick Quiz: Is your lifestyle ruining your sleep?
Quiz: Are Bad Habits Ruining Your Sleep?
If you're having trouble sleeping, it could be your own fault.
The good news: If you know
what you're doing wrong, you can change it.
it's in the news....
Doctors Rarely Note Sleep Problems of Elderly
Sleep Woes Differ in Depressed Youths
Nightmares Linked to Suicide Attempts
Seniors Left Sleepless
Environment May Help Cause Narcolepsy
Snoring Haunts Millions of Americans
How to Sleep Like an Olympic Athlete: The same sleep strategies used by world-class athletes are also
good for regular folks.
The Sleep/Weight Link
Sleep Keeps Brain Growing Strong
Sleep loss in women reaches epidemic proportions
Posted: 05/09/2003 13:45 pm
Last
Updated: 05/09/2003 01:45 pm
Sleep loss in women, especially new mothers, has reached epidemic proportions according
to a survey done by the National Sleep Foundation. A survey finds women on average get only about 6
½ hours of sleep a night. While this may be enough for some people, experts warn the long-term effects of missing out
on sleep is nothing to snooze at.
Tammy Laneve's plans her day around her 2 children who are 11 months & 4 years.
They also control her nights. Tammy says, "When they go to bed, I go to bed. When they wake up, I wake up."
A new study shows the prevalence of sleep loss among women is reaching an
all time high. Dr. Shiv Navada is one of 3 physicians at United Hospital Center's sleep clinic board-certified in
sleep medicine.
He says new moms often have
to sacrifice sleep. "Your sleep gets interrupted so many times that you don't go into deep stages of sleep."
Aside from work & family pressures, hormonal changes & an increased incidence of certain medical conditions like arthritis & depression can disrupt sleep & lead to sleep loss.
Research also shows short-terms sleep loss may increase blood
pressure. (a connection between sleep & physical health!)
Moms say it can
also affect their mood. Mother Lisa Stern says, "I get irritable, cranky & irritable. You know, when you have so much to do & you don't get your sleep, it adds up."
Some tips to catch some ZZZ's include cutting down on alcohol
& caffeine, especially in the evening; exercise regularly, but finish your workout at least 3 hours before bedtime & if you can't fall asleep try a quiet activity like reading,
knitting or listening to music.
Doctors also say women
should be concerned about the possible long-term effects of sleep loss which can include:
If you experience sleep disturbances for more than a few weeks, it may be time to see your
physician.
Tonic Functions that occur throughout
REM sleep, include:
- Sleep paralysis
- Increased brain temperature
- Swelling of certain organic tissue
- Suppressed EMG
Phasic Functions that occur periodically during REM sleep, include:
- Rapid eye movements
- Tongue movements
- Muscle twitches
- Variation in heart rate
- Variation in blood pressure
- Variation of breathing rate
Hormones released by pituitary gland during sleep:
- Melatonin - released at night, during deep sleep.
- Growth hormone - secreted at the beginning of deep sleep. (This coincides w/the patterns of
sleep across the ages.)
- Thyrotrophin - stimulates the thyroid gland during deep sleep. The thyroid gland regulates the body's use of energy.
Dreams: Some scientists believe that when you're dreaming, your brain is sorting thru information that is stored in memory.
The good stuff gets saved & the junk gets thrown away.
So, just remember
that the old myth that the brain is at rest while you sleep is just not true. The brain is very
active at night, while you're sleeping.
There seems to
be a biological & a psychological need for REM sleep, although it isn't really known why. Many religions or schools of psychology see a psychological function of
dreams in the symbolic dealing with or working out of an individual's conscious or unconscious problems. Here are some of
the many theories for the purpose of REM sleep.
- Brain development
- Restoration of brain chemicals & neuron proteins
- Development of oculomotor (eye movement) coordination
- Memory storage & organization (Elimination of unneeded information in the sleeper's memory, to "clear out space" for new memory & Consolidation & incorporating new learning into old memory)
- Dealing with stress or problems in dreams
Dreaming - Nightmares
Dreaming
takes place in different ways during 4 of the basic sleep stages. Dreams aren't always composed
of only images, since it's known that blind people & people who can't visualize while awake also dream. Their dreams are
made up of mostly auditory & sensory experiences.
Dreaming
can occur in any stage of sleep. Dreams have been reported from all stages in laboratory experiments. Most dreaming occurs
during REM sleep.
Studies
have shown that some animals also dream. Many mammals dream every night. In humans, dreams usually start after an hour &
a half into sleep, sometimes even before. An estimate for the amount of time we dream per day is about 2 hours. This means
that if one were to live 67 years, they would have dreamed about 49,000 hours.
There are many things people
believe about how dreams are caused. Not all of them really have an effect. i.e., eating certain foods before bedtime doesn't have
anything to do with what you dream.
It seems
like many people believe this.
Your sleeping environment
doesn't cause what you dream either. Internal biological processes, according to research done by specialists mostly cause
dreaming.
Lucid dreaming
is the ability of the person that is dreaming to become aware of one's own dream & to be able to control it. Some lucid dreamers can learn to communicate with their scientists without speaking, this is, thru mental signals.
The research
on lucid dreaming is rather new, so there is less information about it than on other types
of dreaming, but it's a current topic of much interest.
Dreaming
is a very interesting subject in the area of sleep. It's also quite mysterious as there are still many things that can't be
explained about dreaming & REM sleep. Research about sleep continues today to try to unravel these mysteries.
New research
promises to give significant information about lucid dreaming, memory, storage & retrieval, psychobiological processes, human consciousness & specific operations in the mind.
For Emily, Whenever I May Find Her
P. Simon, 1966
What a dream I had
Pressed in organdy
Clothed in crinoline
Of smoky burgundy
Softer than the rain
I wandered empty streets
Down past the shop displays
I
heard cathedral bells
Tripping down the alleyways
As I walked on
And when you ran to me
Your cheeks flushed with the night
We walked on frosted fields
Of juniper and lamplight
I held your hand
And when I awoke
And felt you warm and near
I kissed
your honey hair
With my grateful tears
Oh I love you girl
Oh I love you
Something I'm Still Working On....
kathleen howe
I usually go
to sleep at night around 1:30 to 2:00 a.m. I wake up several times in the night. I've quit
night eating though. I want to make that clear. Night eating is the kind of eating disorder I was plagued with most of my
life. I'm not saying that I still don't have problems with food. I do. I'm obese, in fact, I'm severely obese according to
the body mass indexes I've seen. I am more than 100 pounds overweight. I got this way thru night eating & having an injury
that kept me totally inactive for over two years. I am still slightly disabled in the fact that I can't walk or be on my feet
for a very long time at all.
But sleep, my nemesis, evades me still as I wake up several times a night to go to the bathroom,
re-adjust myself because of bad dreams, I'm suffering severe hot flashes as I'm menopausal, and I wake up for the day at 5:30
or 6:00 a.m. I barely sleep more than one to two hours at one time. I told this to a sleep disorder doctor at our local Miami
Valley Sleep Disorder Clinic as he was inquiring. I told him that I've been sleeping like this most of my life. He didn't
believe me. I know he didn't. But it's true.
For the most part, I wake up at 2:30 to 3:00 a.m. after sleeping slightly less than an hour
2-3 nights a week and get on my computer and play Mah Jong for about 1/2 hour. Sometimes I work on my sites, but mostly I
just listen to the CNN News and play Mah Jong until my eyes get heavy. At any time, day or night that my eyes get heavy to
the point I can't keep them open, I sleep.
Usually I just sleep on the couch, in the chair, on the floor - in my bed, or anywhere I am...
even in public... when my eyes are heavy. I can't stop from falling asleep at these times so I just don't fight it. I need
the sleep, I don't get enough of it.
Knowing as much as I know about sleep, you would think I would
overhaul my entire life to change enough to make everything okay. I hope someday I can do this. I've been living as an adult
since 1975. That's a very long time to establish these habits. What's even more interesting is that throughout my teen years,
I had the same sleeping habits that I've been dealing with as an adult. Every two to three months I have to sleep all day
and all night. I have to make up some sleep hours so I don't get sick. It's an awesome feeling to sleep for more than 2 hours
at a time, it's just a rarity for me.
I am thinking of going thru another sleep study as the last one I started ended when I was
injured - I fell down three stairs and broke my tibia and fibula. It was a horrid break and it took about 15 months to heal.
I had so many operations, contraptions on my leg and the whole thing had me gaining about 65 pounds. That weight put me over
the edge on obesity.
So I couldn't finish my sleep study because I couldn't get around at night at the clinic because
of my broken leg. I was non weight bearing for 14 months. It was a huge chunk of time to be sitting around on my arse. It
was traumatic, depressing and yet a growth experience that I wouldn't give back for 65 pounds and two years of time. I learned
so much about myself, my husband and the world in general in that time.
My post traumatic stress disorder keeps me from sleeping very long. I am still experiencing
traumatic nightmares. I can't seem to shake them. They're so real, so horrible and my ex-husbands, abusive as they were are
always in them to make me relive my feelings of helplessness, haunting me with feeling hopeless, degraded and intimidated
by their verbal, physical, mental and financial abuse. I have had trouble with dreams. I'm not sure how to stop that yet.
I have struggled with forgiveness issues and have recently come to terms with some issues, but still, forgiveness for my own
sake would be a blessing.
When I close my eyes, I'm instantly asleep and dreaming within
minutes. A small number of minutes at that. I am tossing and turning in the dream, talking in my sleep and feeling distressed
upon waking. Sometimes I don't know where I am. I hate that. I can go right back to sleep if I lay down, but I'm often fearful
of it because most of the time I go right back into the bad dream. I'll just start all over or go somewhere near to where
I was before I woke up.
I'm not happy about my sleep habits. I wish I could be a sleeping
beauty. But it will come with time. I am sure that once I get into an exercise routine and into more of an active lifestyle,
I'll be more tired and be able to sleep longer at one time. I hope anyway.
But for those of you who can't sleep, I'm right there with
you. My memory does fade with sleeplessness, deprivation really, and I can sometimes remember more when I have had a bit more
sleep than usual. I believe that my sleep habits have kept me stuck in my recovery and personal growth in some areas so I
do need to get back to the sleep clinic.
Send me an e-mail and remind me of that - will you?
How
Serotonin Fits In
Passing from wakefulness
to enter the Non REM sleep, the level of serotonin in the brain increases. This process is basically
how the body makes the transition from being awake to asleep.
Serotonin is one of a group of chemical messengers known
as "neurotransmitters" that carry out communication in the brain & body. The message molecules flow from a nerve cell
or neuron onto other neurons that act as "receivers." There, they attach to a distinctly shaped area on the neuron called
a "receptor site."
This union, which is like a key fitting into a lock, triggers
signals that either allow the message to be passed on to other cells or prevents the message from being forwarded. Since the
discovery of serotonin in the 1950's, researchers are finding evidence that one of its roles is to mediate emotions & judgment as well as promoting calmness & relaxation.
Posted: 01/20/2004 04:18 pm
Last Updated: 01/20/2004 04:56 pm
A hormone that helps you sleep may also hold
promise to help people w/ high blood pressure.
Past research has shown that people who have high blood pressure
often produce low levels of the sleep hormone melatonin at night.
In a recent study, men with high blood pressure who were given
an evening dose of melotonin had lower blood pressure readings than those who got a placebo.
The melatonin group also reported getting a better night's
sleep. Researchers say their findings suggest our body
clock may help regulate blood pressure.
Sleep Hygiene (more info in left column)
Now that you know a little bit about the characteristics of healthy sleep cycles...
how do you get to sleep when you can't turn off your brain? What do you do when your pulse is racing & you're just not
tired? Tossing & turning trying to sleep can be very frustrating. Sleep hygiene offers a chance to change your Sleep Lifestyle. Following some or all of the guidelines
below may help you answer some of your questions about having difficulty getting to sleep & staying asleep.
more additional resources!
|
|
|
|
|
Listen
to your body clock, not your alarm clock. We
all need certain hours of rest; some need people need more, some less. The fact that on weekdays many of us are woken up by an alarm clock means that we are interrupting our body's
efforts to get the amount of rest needed. Although it is quite impossible to change the time we need to get up in the morning, we can try to go to bed early enough so that we can get up in the morning without the help of an
alarm clock.
- Start a sleep
diary. Figure out how many hours you need to sleep each night to wake up feeling fresh & ready to start your day.
- Set a consistent
bedtime. Once you have established how much sleep you need.... make a commitment to yourself to get that amount of sleep each night. Be consistent.
Getting up & going to bed at the
same time each night allows your body get used to a certain rhythm, you should condition it by going to bed & getting
up at the same time every day (also on weekends). Once your body has adapted to the rhythm,
you will get tired at the same time every day & get up automatically every morning. Chances are that your problems sleeping
will be reduced.
The Sleep Ritual
Our bodies work
the best when they work on a consistent & scheduled routine. Cuing your body that it's time to get ready to sleep is what
the "sleep ritual" is all about. Establishing a regular routine, based on whatever makes you unwind or relax beginning about
one hour before bedtime is how the ritual begins.
- Fill the tub w/bubbles to soak
- Use self massage once you emerge from the tub
- Curl up in your favorite chair to read some light poetry...
- Doing whatever it is that makes you feel warm, comfy &
drowsy... is what you need to incorporated into your "sleep ritual"
As you begin to
repeat the ritual night after night, a signal goes off in your brain that it's time to prepare for sleep. Setting the mood
for an easy transition into sleep can enhance your falling asleep time, making it gentle & easy to close your eyes &
avoid the frantic thoughts that begin to roll thru your mind when you close your eyes.
Whatever form of
spirituality that you practice can enter into the sleep ritual. Prayer, meditation or mind clearing can be very helpful in the sleep ritual.
No matter what you do, be consistent w/it.
If you're taking calcium supplements or magnesium supplements, take them at night because they have muscle relaxing & nerve calming effects.
Vitamins B3 & B6 also help induce the body's natural sleep chemicals, tryptophan & serotonin. But don't take them too close to bedtime. They can over stimulate the body's deep sleep cycle (REM) & actually
disrupt sleep.
Over the counter medications for headache, menstrual discomfort, allergies & other ailments often contain caffeine
so be sure to read the instructions & ingredients on any meds you are taking close to bedtime. Certainly try to avoid
taking them in the hours that are very close to bedtime.
If you're having trouble w/premenstrual discomfort, try cutting down
on salt to reduce bloating, increase water consumption, restrict
caffeine intake & add some extra calcium to your diet. This will enable
you to feel better w/out adding the over the counter meds that often contain caffeine & could disrupt your sleep. There
is also an over the counter high-carbohydrate drink available called PMS Escape, which increases tryptophan levels & may
alleviate some depression from PMS for about three hours.
Don't
exercise after dinnertime. Exercise too late in the evening can have a stimulating effect & raise your body temperature, which
can keep you awake.
Slip on a pair of socks before sliding between
the sheets for toasty warm feet & an easier time getting to sleep.
Restrict liquid intake in late evening hours before bedtime
to avoid having to get up & go to the bathroom more often in the night, which disrupts your sleep cycles.
Expose yourself to early morning sunshine as much as possible,
even on a cloudy day. Catch some serotonin from the sunlight but be sure to wear sunscreen!
Make
sure your bedroom is allergy free. Stuffy noses & headaches can disrupt sleep &
getting to sleep at night.
The symptoms associated w/a mental illness
that interrupt normal sleeping patterns in children
-
Sleep terrors can begin between ages 4-12, affecting
more boys than girls
-
Sleepwalking affects ages 6-12 & affects boys
more than girls
-
Talking during sleep.
-
Parasomnias: the experiencing of sleep tremors,
sleepwalking & sleep talking considered a more serious sleep disorder
-
Having nightmares
Other Reasons Sleep Can Be Interrupted
in Children
-
Frequent awakenings during the night interrupt
sleep
-
Over sleeping in the daytime
-
Having nightmares
-
Difficulties in falling asleep
-
Bedwetting
-
Waking up crying
-
Teeth grinding & clenching
-
Waking too early
Normal developmental tasks will affect
sleep in Children
- Children may show an occasional preference for comfort from one parent over another. Bedtime routines may be more difficult for the other parent during those times.
- Children are going thru so many developmental changes from
1 to 5 years of age that they actually may practice new challenges in their sleep. Children may wake more frequently in the night during times of developmental leaps.
- Children are excited about life, so they may have a hard time making the transition from fun-filled days to quiet naps or bedtime.
- Nightmares & fears of the dark, imaginary monsters, & other real things are especially strong for children between the ages of 2 & 6. Children may
need extra reassurance at bedtime or during the night. Normal nightmares usually affect girls more than boys.
- Separation issues peak typically at 12 & reoccur periodically
after that. Children may not want parents to leave the room at bedtime or naptime.
Sleep Rituals With Children
A child's apprehension about going to sleep could be triggered by his./her need to share time w/parents. This is a good time to initiate some private time slightly before bedtime.
This time could allow for discussions, sharing of confidences or a short story. This could be a bedtime ritual
that would enable the child to prepare for sleep.
- Stick to bedtime.
- Allow child to choose pajamas, stuffed animal etc.
- Play soft soothing music.
- Tuck your child in bed or say goodnight at his/her bed.
Make bedtime a special time. It should be a time for you to interact w/your child in a way that is
secure & loving, yet firm. At bedtime, spend some special time w/your child. Be firm & go thru a certain bedtime routine that your child is used to. At the end of that routine the
lights go off & it is time to fall asleep.
Put some thought into finding your child's ideal bedtime. In the evening, look for the
time when your child really is starting to slow down & get physically tired. That's the time that they should be going
to sleep, so get their bedtime routine done & get them into bed before that time.
If you wait
beyond that time, then your child tends to get a second wind. At that point they
will become more difficult to handle, & your child may have a harder time falling asleep.
Keep to a regular daily routine - the same waking time, meal times, nap time & play times
will help your baby to feel secure & comfortable, as well as help w/a smooth bedtime. Babies & children like to know what to expect.
Use a simple, regular bedtime ritual. It shouldn't
last too long & it should take place primarily in the room where the child will sleep. It may include a few simple, quiet activities, such as a light snack, bath, cuddling,
saying goodnight & a story or lullaby. The kinds of activities in the routine will depend on the childs age.
Make sure the sleep ritual you use can be used anywhere, so you can
help your baby get to sleep wherever you may be.
Try using white noise. Some babies are soothed by
the sound of a vaporizer or fan running to block out other sounds. Small, portable
white noise machines w/a variety of different sounds are now available.
Make sure your kids have interesting & varied activities during the day, including physical
activity & fresh air.
Use light to your advantage.
Keep lights dim in the evening as bedtime approaches. In the morning,
get your child into bright light, & if possible, take them outside. Light
helps signal the brain into the right sleep-wake cycle.
Is your child complaining about a bedtime that's
earlier than their friend's bedtimes?
Are they always saying that everyone else gets to
stay up later? Let them know that every child is different & that this is their bedtime. Tell your kid(s) that youre keeping
their bedtime at the right time for them because it's healthy. They'll feel better during the day if they sleep well at night.
Short-term insomnia, which may last a few nights to a few weeks, may be caused by worry over a stressful situation.
Symptoms of stress & sleep problems
When you
experience stress, you may have physical, mental, & emotional reactions. Symptoms of stress include:
- Difficulty sleeping or a change in your sleep pattern
- Headache, stiff neck, nagging backache
- Rapid breathing or rapid heart rate
- Sweaty palms
- Upset stomach
- Irritability
- Fatigue
- Inability to concentrate, to remember, or to make decisions
Changes in life's expectations or demands may lead to stress. Changes in marriage or other relationships, work, financial difficulties, or family obligations
may all increase stress. It's important to evaluate all aspects of your life, because stress can build up over time.
Long-term insomnia, which may last months or even years, often is caused by general anxiety, medications, chronic pain, depression, or other physical problems (such as asthma, coronary artery disease, or COPD).
Symptoms of anxiety & sleep problems
When you're anxious, you may have both physical & emotional symptoms.
Physical symptoms of anxiety include:
- Trembling, twitching, or shaking.
- Muscle tension, aches or soreness.
- Restlessness, fatigue or insomnia.
- Breathlessness or rapid heartbeat.
- Sweating or cold, clammy hands.
Emotional symptoms of anxiety include:
- Feeling keyed up & on edge.
- Excessive worrying or fearing that something bad is going to happen.
- Inability to concentrate, to remember, or to make decisions.
- Excessive startle response, irritability, or agitation.
- Constant sadness.
Feeling worried, anxious, or nervous is a normal part of everyday life. Everyone frets or feels anxious from time to time. However, anxiety that is overwhelming & interferes with daily life isn't normal.
Poor sleep may
be a symptom of a medical or mental health problem.
It's important to consider if a medical or mental health problem is the cause of your poor sleep. Treating a long-term sleep problem w/out
looking for the cause of the problem may hide the real reason for your poor sleep.
Symptoms of depression & sleep problems
You may be depressed if you have experienced 5 or more of the following symptoms most of the day, nearly every day, for at least 2 weeks.
People who are depressed will have at least 1 of the first 2 symptoms:
Most people
experience some form of depression at some point in their lives. Depression can range from a minor problem to a major, life-threatening illness. Depression is almost always treatable. For many people, treatment can mean a whole new life.
Asthma
Asthma is a chronic disease of the respiratory system. It causes inflammation
in the tubes that carry air to the lungs (bronchial tubes). The inflammation causes episodes
in which a person has difficulty breathing, wheezes, has tightness in the chest, & coughs. These episodes are called asthma attacks.
Most people can control their asthma well by following a plan they develop
w/their doctor & by taking medications. Asthma is treated by:
- Avoiding irritants & allergens such as pollen, dust, smoke, exercise, cold air
& stress, all of which can trigger asthma attacks
- Taking medication to control the inflammation & reduce
the number & severity of asthma attacks
- Monitoring symptoms & lung function, so that the person learns to
anticipate an asthma attack & can treat it before it becomes severe
Asthma often begins during childhood & may last throughout a person's
life. The cause of asthma isn't clearly known. It's more common in people who also have allergies.
If the inflammation
in the bronchial tubes isn't controlled, asthma can lead to changes in the bronchial tubes that can't be reversed. Asthma
increases a person's risk of complications from lung & airway infections, such as bronchitis & pneumonia.
Coronary artery disease
Coronary artery disease occurs when blood flow to the heart muscle
is restricted. It often results from a buildup of cholesterol (atherosclerosis) inside the inner lining of the blood vessels
(coronary arteries) that carry blood to the heart muscle. Atherosclerosis in the coronary arteries can restrict blood flow
to the heart muscle, causing heart pain (angina), irregular heartbeats (arrhythmia), atrial fibrillation, & other problems.
Atherosclerosis may damage the artery lining, causing blood clots that can
block blood flow, which in turn may cause a heart attack, damage to the heart muscle, & heart failure.
Coronary artery disease is treated w/lifestyle changes & medications to help reduce high cholesterol, control high blood pressure & manage other risk factors that increase
a person's risk of heart attack, stroke, & other complications. People w/coronary artery disease may benefit from the
exercise, education & support in a cardiac rehabilitation program.
Link discovered between sleep
& heart disease
Posted: 01/28/2003 16:26 pm
Last Updated: 01/28/2003
04:26 pm
A new study suggests
there's a link between sleep & heart disease. The report indicates too much or too little sleep increases a person's risk of heart disease.
Scientists at Brigham & Women's Hospital in Boston compared nurses who got 8 hours of sleep w/ those who
didn't. It found women who averaged 5 hours or less were 39% more likely to develop heart disease.
Those who got 9 hours of sleep or more had a 37% higher risk. Scientist
believe these women may have slept more because of underlying illnesses. Researchers say the findings suggest sleep may be just as
important to heart health as eating right & exercising.
The information appears in Archives of Internal Medicine. Although
the study focused on women, scientists suspect the same risks exists in men too.
Chronic obstructive pulmonary disease
Chronic obstructive pulmonary disease (COPD) is a condition that makes
it difficult to breathe because air does not flow easily out of the lungs. The 2 most common long-term (chronic) problems
that cause permanent airflow problems are chronic bronchitis & emphysema.
COPD may include various forms of these conditions. Although a person may
have either chronic bronchitis or emphysema, most people have a combination of both conditions.
Chronic bronchitis & emphysema are most often caused by long-term cigarette smoking. Over time, COPD worsens & may lead to severe difficulty breathing, heart problems such as atrial fibrillation &
eventual death.
How Much Sleep Do Children Need?
By Michael J. Breus, PhD
WebMD Feature
Reviewed by Stuart J. Meyers, MD
1-4 Weeks Old : 15 ½ - 16 ½ hours per day
Newborns typically
sleep about 15 to 18 hours a day, but only in short periods of 2 to 4 hours. Premature babies
may sleep longer & colicky ones shorter.
Since newborns
don't yet have an internal biological clock or circadian rhythm, their sleep patterns aren't related to the daylight &
nighttime cycles.
In fact, they tend
not to have much of a pattern at all - their needs are unpredictable at this age. And there isn't much you can do about it.
You have to go with the flow, do what works to soothe & comfort your baby & be on "baby time."
During transitions
from wake to sleep & vice versa, you may see a sudden jerk or body twitch, as well as her eyes rolling upward as she falls
asleep.
As the brain develops,
you may also see restless movements & agitation accompanied by crying for no apparent reason. This is all quite normal
& no cause for alarm.
1-4 Months Old: 14 ½ - 15 ½ hours
per day
5-8 Weeks
Old
By 6 weeks old
social smiling begins, your baby is beginning to settle down a bit & you may notice more regular
sleep patterns emerging. The longest periods of sleep run 4 to 6 hours & now
tend to occur more regularly in the evening. Day-night confusion ends.
2 hours is about
the longest time your baby can stay awake & remain happy and alert. So he needs to take a nap within that time frame.
Waiting until your child is overtired or keeping him up past 2 hours often results in resistance to going to sleep, as well
as fussiness and behavioral changes. Interestingly, if naps are deprived on a regular basis, his body produces stimulating
hormones to fight fatigue that may actually cause night awakenings. So it's important to become sensitive to your baby's sleep
needs.
Learn to recognize early when your baby is becoming
tired. Look for signs like rubbing eyes, pulling ears, getting circles under the eyes. Begin the wind-down routine right away;
soothe him in a consistent manner that works for you, and then put him to sleep in his crib.
He's now developing sensitivity to his surroundings,
recognizing cues like light, noise, and vibration. So when sleeping, he should be motionless and in a quiet, darkened area.
All this helps your baby become a more regular sleeper.
3-4 Months
Old
Your baby is now
getting about 2/3 of sleep at night with 3 daytime naps & so is beginning to establish
a more firm day-night cycle. She may still sleep irregularly & at this stage it's OK to forego rigid scheduling, because
it's her biology & not her sleep habits that is the predominant factor.
That said, it's important to develop & maintain
consistent routines so she doesn't develop unhealthy sleep habits, which will soon play a major role in her ability to sleep
soundly.
She needs to begin to learn how to soothe herself
& put herself to sleep unassisted. Also, now that she is more interested in the world around her, it becomes more important
to place her in a quiet, darkened room, where she'll be able sleep well.
Now that your baby has become more social (smiling,
giggling, laughing) she may well prefer to be with you & play rather than go to sleep. So you may find some resistance
to nap - & bedtime. Don't deny her the critical sleep she needs.
Overtired babies quickly become miserable; many may
cry with such duration & intensity that they even appear to be sick.
I like the surfing analogy Mark Weissbluth, MD, uses
in his book Healthy Sleep Habits, Happy Child: "You want to catch the wave of drowsiness as it's rising to enable your
baby to have a long smooth ride to deep slumber.
If your timing is off & your wave crashes into
an overtired state, then the ride is bumpy & brief....Crying is the consequence of being overtired."
4-12 Months Old : 14 - 15 hours per day
4-8 Months
Old
While up to 15 hours is
ideal, most infants up to 11 months old get only about 12½ hours sleep. Establishing healthy sleep habits is a primary
goal during this period, as your baby is now much more social & his sleep patterns are more adult-like.
The key is being sensitive to his sleep needs &
adapting your lifestyle & scheduling your activities to be in sync with them. As Weissbluth notes, "You're harming your
child when you allow unhealthy sleep patterns to evolve or persist - sleep deprivation is as unhealthy as feeding a nutritionally
deficient diet."
You should use the clock together with your child's
natural daily sleep/wake rhythms, his internal clock or circadian rhythm. By learning when your child is naturally sleepy
& awake, you can properly & consistently apply healthy sleep routines.
Crying when being put to bed & after awakening
at night will only be reinforced & "learned" if you respond to it. So, as a general principal, unless your baby is sick
or hungry, don't go to him. Starting routines early & being consistent are keys for success.
It typically takes only a few days for a baby to
learn to fall asleep unassisted, but it's up to you to maintain the schedule & routines so habits are not lost. The sound
sleep that follows is a gift to him & you as well.
Babies at this stage may wake up early (5 - 6 a.m.)
& go right back to sleep or wake up a bit later (7 a.m.) & start the day. Whichever the case, there is nothing you
can do to change this (like keeping him up later). It is just part of his biology.
Babies typically have three naps and drop to 2 at
around 6 months old, at which time (or earlier) they're physically capable of sleeping through the night. Establishing regular
naps generally happens at the latter part of this time frame, as his biological rhythms mature. The midmorning nap usually
starts at 9 a.m. & lasts about an hour. The early afternoon nap starts from 12 - 2 p.m. & lasts an hour or 2. And
the late afternoon nap may start from 3 - 5 p.m. & is variable in duration.
Don't let the early afternoon nap start beyond 3
p.m., or it may mess up the rest of his sleep schedule. If he misses a nap, keep him up until the next sleep period, though
it may begin a bit earlier. Remember that an overtired baby will have difficulty falling asleep and staying asleep.
9-12 Months
Old
Your baby now typically sleeps from 10-12 hours at
night, takes 2 naps & no longer needs to be fed at night.
With the absence of the 3rd nap you may find that
she needs an earlier bedtime. It may vary, however, depending on her nap schedule. Interestingly, changes as small as 20 minutes
may have a large impact on behavior.
Contrary to what you may think, earlier bedtimes
allow your child to sleep later & more soundly. Keeping her up too late will increase, not decrease, night awakenings
& other sleep-related problems.
With the emergence of her ability to engage more
socially & express herself, your little angel may become less cooperative. She's probably much more interested in playing
with you & exploring the world than going to a boring, quiet room to take a nap. Naps are essential, though. So do not
let naptimes slip & slide. If you do, your child will become fatigued.
Fighting this fatigue results in a heightened state
of wakefulness that makes it harder to fall asleep & stay asleep. Nighttime sleep problems often develop. If loss of naps
is persistent, the fatigue accumulates and creates a vicious cycle that may lead to emotional and behavioral difficulties.
Luckily, when you re-establish your sleep schedule, the problems typically disappear.
Allowing your child to soothe herself & put herself
to sleep unassisted are critical to establishing good sleep habits, sleeping soundly, and preventing future sleep problems.
As Mark Weissbluth, MD, says in his book Healthy Sleep Habits, Happy Child, "The failure of our children to fall asleep
& stay asleep by themselves is the direct result of parents' failure to give their child the opportunity to learn ...
self-soothing skills....
Some parents can't leave their kids alone long enough
for them to fall asleep by themselves.... The major sleep problems in babies 4-12 months old develop & persist because
of the inability of parents to stop reinforcing bad sleep habits."
1-3 Years Old : 12 - 14 hours per day
As your child moves past the 1st year toward 18-21
months old he will lose his morning nap & nap only once a day for an hour & 1/2 to 2 hours. While toddlers need up
to 14 hours a day of sleep, they typically get only about 10½.
The transition to one nap may be a bumpy one, though,
where one nap is not enough and two are too many. If this is the case, you may try moving his bedtime earlier, so that he
is more rested & better able to skip the morning nap. Another approach involves alternating one-nap and two-nap days,
depending on his sleep the previous night.
Most children from about 21-36 months old still need
one nap a day, which may range from one to 3 1/2 hours long. They typically go to bed between 7 - 9 p.m. & wake up between
6 - 8 a.m. It's important to be regular (but not necessarily rigid) with bedtimes & naptimes & consistent with your
routines or rituals.
If your child is sleeping well & is rested, occasional
changes in his daily routine are generally well tolerated. However, if he isn't sleeping well, changes may cause quite a few
problems. Children at this age move to a bed from a crib & often develop sleep issues that include fears (monsters, the
dark, separation), refusing to take naps, resisting going to sleep, night waking, getting out of bed & getting up too
early.
Though this may sound overwhelming, starting early
& consistently maintaining healthy sleep habits prevents many problems & makes dealing with those that do occur much,
much easier.
3-6 Years Old : 10 ¾ - 12 hours per day
Children at this age typically go to bed around 7
- 9 p.m. & wake up at about 6 - 8 a.m., just as they did when they were younger. At 3, most children are still napping,
while at 5 most aren't. Naps gradually become shorter as well. New sleep problems don't usually develop after 3 years of age.
You're impressed & exasperated at how well your
child has developed bedtime stalling tactics & at how easily you may be manipulated -- "I need to go to the bathroom (again).
I need a glass of water; I'm so thirsty. Wait, I love you (for the 4th time)."
As always, you must be sensitive to your child's
sleep needs & aware of how well rested she is. Nursery school, preschool, playgroups & the like may wind up eliminating
naptime. This may or may not be problematic. If, by altering her nighttime sleep schedule, by going to bed earlier &/or
sleeping later, she is well rested, then you're OK.
But don't eliminate naps if she isn't ready. Both
you & she will pay the price if you do; major problems can occur.
Sleep, among other factors, influences your child's
temperament. Poor sleep (too little &/or poor quality) is associated with behavior problems like aggression, defiance,
non-compliance, oppositional behavior, acting out, and hyperactivity.
The inability to put herself back to sleep unassisted
& irregular bedtimes are also associated with behavior problems. It's clear, then, that the proper amount & quality
of sleep are very important for your child's development.
7-12 Years Old :
10 - 11 hours per day
At these ages, with social, school & family activities,
bedtimes gradually become later & later, with most 12-years-olds going to bed at about 9 p.m. There's still a wide range
of bedtimes, from 7:30 - 10 p.m., as well as total sleep times, from 9 - 12 hours, although the average is only 9 ½ hours.
Sleep needs don't decrease & remain vitally important
to your child's health, development & well-being. Without the proper amount of sleep, your child will become increasingly
sleepy during the day. Those children with a history of sleep problems see them persist. They don't "outgrow them."
In his bookHealthy Sleep Habits, Happy Child,
Marc Weissbluth, MD, sums up what you may find in children who routinely don't get the sleep they need, with a bit of a Catch
22: "School achievement difficulties were found more often among poor sleepers compared to good sleepers.... Young children
who have difficulty sleeping become older children with more academic problems. But children who are academically successful
risk not getting the sleep they need!"
12-18 Years Old : 8 ¼ - 9 ½ hours per day
Sleep needs remain just as vital to health &
well-being for teenagers as when they were younger. It turns out that many teenagers over 15 actually need more sleep than
in previous years. Now, however, social pressures conspire against getting the proper amount & quality of sleep.
Teens aren't getting the sleep they once did &
many have difficulty falling asleep & frequently wake up at night. This isn't normal & all this is taking a toll.
Sleep deprivation is associated with mood changes & behavioral problems, including conduct disorders & inattention.
One study of U.S. high school students found that
13% were chronically sleep-deprived. Other international studies confirm the global nature of this problem. Not getting enough
sleep & not sleeping well isn't OK.
|
|
|
|
|
|
|
|
