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Tips to get a
good night's sleep as kids start a new school year
Getting a good night's sleep often
comes down to technique. Avoiding late-night technology use
and keeping a regular sleep schedule are two important
techniques to heed as kids head back to school.
Recent studies found that adolescents used multiple forms of
technology late into the night, including gaming systems,
cell phones, and computers. As a result, they demonstrated
difficulty staying awake and alert throughout the day.
"Any factor that deteriorates the quality or quantity of
sleep will lead to difficulty with school performance and
behavior problems," said William Kohler, MD, medical
director at Florida Sleep Institute. "When children stay up
late at night texting in bed or playing computer games, they
are increasing their risk for neurocognitive
problems."
Disrupting the normal sleep pattern, whether with technology
or not, can reset the brain's circadian clock. A common
problem, staying awake late and "sleeping-in" on the
weekends, can make it difficult to fall asleep and wake-up
during the week, so it is important to maintain a consistent
schedule all week long.
For better sleep hygiene, Kohler recommended maintaining a
routine bedtime pattern to prepare the brain for sleep.
Exciting, high-energy activity should be avoided within one
hour before lights-out. Pre-bedtime activities like drinking
milk, taking a bath, teeth-brushing, and reading a
non-stimulating book will signal to the brain that it's time
to sleep. Exercise, caffeine, and sugary foods should be
avoided. The ideal sleeping atmosphere is a dark, quiet room
that is kept below 75 degrees Fahrenheit. Technology should
be removed from the bedroom.
Insufficient sleep and poor sleep habits have been linked to
health problems such as obesity, cardiovascular disease,
diabetes, depression, moodiness or irritability, reduced
memory functioning, and delayed reaction time.
American Academy of Sleep Medicine 11082010
'Hypnosis
helped me sleep' - After acupuncture, yoga, herbal
teas and a regimented bedtime ritual failed to get her to
sleep, Suzie, a chronic insomniac, turned to hypnosis - article, Live Well, healthy
living for everyone, UK National Health Service NHS /
Livewell / insomnia
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Copyright: KK
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