As a holistic therapist, I look at an individual's complete lifestyle in analyzing presenting symptoms. When parents bring their kids to see me for reasons such as depression and anxious type of feelings, I will routinely ask how they sleep. In a recent Wall St. Journal article, Understanding the Zombie Teen's Body Clock, written by Sue Shellenbarger, research is presented that links sleep deprivation to decreases in memory, poor grades, obesity, depression and suicide. In addition, Mary Carskadon, a professor of psychiatry and human behavior at the Brown University medical school and a leading sleep researcher, published a study linking sleep deprivation in college freshman to the expression of genetic factors linked to depression. Educating our kids on how important sleep is to their mental and physical health is vital. Sleep is a basic need and children simply aren't getting enough. The American Academy of Sleep Medicine recommends that adolescents need a little more than 9 hours of sleep each night. Only 7.6% of teens get the recommended 9 to 10 hours of sleep, 23.5% get eight hours and 38.7% are seriously sleep-deprived at six or fewer hours a night, says a 2011 study by the Centers for Disease Control and Prevention. Dr. Carskadon says letting teens set their own schedules can lead to a downward spiral. Teens left to their own devices tend to cycle later, soaking up stimulating light from their computers. This can further delay sleep by 2½ to 3 hours.
Still, most teens resist parents' setting bedtimes. Peer pressure plays a role. Teens with a friend who sleeps less than seven hours a night are 11% more likely to sleep less than seven hours themselves, says a 2010 study in the science journal PLoS One.
So, what can we do to help our kids want to go to sleep earlier each night?
- Create a calming routine, whether it's bath, books, bed when kids are younger to showering and listening to soothing music or reading for teenagers
- Limit caffeine intake and reduce sugar as they day gets later
- Practice journal writing in order to empty oneself of the thoughts that may be contributing to falling asleep later. Younger children might enjoy putting their worry thoughts into an imaginary worry basket by their beds.
- Have kids/ teens put a positive thought into their minds as the last thing they are focused on before falling asleep. It might be cuddling up with their pet, relaxing with family or friends on the weekend, or simply being in their happy place. The idea is to plant this seed in their minds in order to affect their bodies positively as they move into sleep time.
Should your children, particularly teenage children, be exhibiting any type of symptoms you find distressing, check their nightly sleep times and be sure they are getting the appropriate amount of sleep they need. It's a primary step to good health and well-being.
Happy November, Happy Thanksgiving!
Jill P.S. Want some mental homework this month? Nightly, before falling asleep, list in your mind, 5 things you are grateful for. |
November 3rd, 2012
Support Group Meeting
for parents who have lost children
(bereaved parents & their families)
Maureen Hancock will host her annual parent support group meeting for those who have lost children (any age), and their immediate families. This event will be filmed by a French network as they follow Maureen filming a documentary about her life's work.
In this very large group, Maureen will speak about healing after the loss of a child and provide some messages to the group.
The evening begins with inspirational live music, an opening statement from Dave Kane, "41 Signs of Hope", author and father of Nick O'Neill, the youngest victim of the Rhode Island Station night club fire.
Maureen will share her experiences with families on how to embrace the signs and comfort our young loved ones in spirit are trying to get across, especially her favorite message, "I'm not dead, just different." She will give some random messages to audience members.
Saturday, November 3rd
Doors open at 3pm
Meeting is 4-6pm
Whitman-Hanson Regional High School auditorium
600 Franklin Street
Hanson, MA
Register online at www.maureenhancock.com
This large group meeting is free. Tickets are limited to parents and their immediate family. Please don't go over the allotted number of tickets (6) so other families can also register.
Please note:
Not everyone will receive a message, so please come knowing a seed of hope will be planted for healing as folks gather together in a common bond for survival & hope.
**donations will be accepted for a young local family dealing with stage 4 cancer
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Is CareWell Adult Day Treatment Center
the right fit for you and your family?
Who do you know that is caring for a loved one and could truly benefit from some much needed Respite?
Who do you know that has said they worry about their elderly parent's or a husband/wife's safety and health?
Who do you know has had to take a lot of time off from work to take care of their loved one?
Who do you know whose retirement has turned into being a full time caregiver?
If you know anyone, please tell them about:
CareWell Adult Day Treatment Center
141 Longwater Drive
Assinippi Park
Norwell, MA 02061
Call CareWell today at (339) 788-9635 Open Mon thru Friday 8am-4pm and Saturday's 9am-3pm CareWellAdultDay.com |
