Sleeping Your Way to Greater Health and Happiness
Although outbreaks like the swine flu get lots of attention, chronic sleep deprivation is frighteningly common, extremely dangerous and only seems to be getting worse.
What Sleep Loss Does to Adults
The long term health effects of sleep loss are numerous and deadly, including diabetes, hypertension, weight gain, depression, heart attack and stroke. When it comes to our children, the stakes are even higher, and our responsibility is greater. In case you are not sure of just how many hours of sleep is considered healthy, check out this link to find out how much sleep you and your kids should be getting.
The Effects [url=http://www.2016classicbootsclearance.top]ugg boots clearance outlet[/url] of Sleep Deprivation on Teens
A new survey conducted by the Centers for Disease Control and Prevention found that sleep deprivation makes teens much more prone to taking dangerous risks. The rule of thumb is that while younger kids need 10 or 11 hours of sleep each night, teens still require 8 1/2 to 9 hours to remain healthy. Thenew study led by Lela McKnight Eilyfound that kids getting less than 8 hours are 86% more like to contemplate suicide and 60% more likely to smoke or drink. They are also more likely to have sex, fight with peers, and use drugs. [url=http://www.womenuggbootsclearance.top]ugg boots black friday[/url] One hypothesis is that sleep deprivation affects not only their judgement but also their ability to withstand peer pressure or temptation.
The study also discussed other bad habits that contribute to the problem such as lack of regular exercise, too many hours in front of the TV and computer, and drinking too much sugary soda. McKnight Eily encourages parents to set consistent limits, including bedtimes, as difficult as that can be. Another strategy we would recommend is to share studies such as this with your kids, to figure together how to get the necessary 9 hours (at least most nights), and to model good self care for them by getting enough sleep yourself. Everyone mood will probably be better!
The Effects of Sleep Deprivation on Toddlers
A new study just published in theJournal of Developmental Behavioral Pediatrics followed9,000 children from birth through kindergarten. The research team led byDr. Rebecca J. Scharf of University of Virginia, asked parents to track when their four year olds went to bed and got up on weekdays. Most of the kids got around 10 1/2 hours of sleep each night, typically between 8:30 pm and 7:30 am. What was striking about the study was what happened to toddlers who got less than 9 3/4 hours of sleep.
in the shortest sleep groups have significantly worse behavior than children with longer sleep duration, Dr Scharf and colleagues write. The kids were 80% more likely to have problems with anger and aggression than their peers who were getting enough sleep. They also suffered from impulsivity, temper tantrums, overactivity and other annoying behaviors. Something as simple as a lack of sleep can make a normal four year old look like they have ADD or emotional problems. Their conclusion: advise parents to put their children to bed at the same time every night if you want to give them a boostin school performance and brain development.
Many parents think that it is okay to allow young kids to stay up late on the weekends since they don have school the next day. The problem is that young kids don generally sleep [url=http://www.womenuggbootsclearance.top]ugg boots cyber monday[/url] in not only does this practice deprive the child of the right amount of sleep, it also throws off the child sleep rhythms, making it harder to go to bed at the appropriate time on school nights.
Some Tips for Healthy Sleep [url=http://www.2016classicbootsclearance.top]ugg boots clearance outlet[/url] Patterns
Tip 1: Examine the chart to see how much sleep you or your kids should be getting. Start making bedtime earlier each night by [url=http://www.womenuggbootsclearance.top]ugg christmas boots[/url] 15 minute increments until you or your child wakes up naturally, without an alarm clock.
Tip 2: Keep bedtimes consistent until [url=http://www.2016classicbootsclearance.top]ugg boots clearance outlet[/url] you have a teen that sleeps in. Don make staying up late into something special. Find other ways to make the weekend different than school days.
Tip 3: Start winding down after dinner. It is easier for everyone to fall asleep after quiet activities rather than video games, fast action TV shows, or emotionally activating conversations on the phone or Facebook. Establish a routine that includes taking a bath, quiet time, reading out loud or until sleepy. Turn off the electronics.
Tip 4: Many parents are great at getting the kids to bed on time but then stay up too late themselves. It is much harder to maintain consistency and to create a calm environment for the whole family when moms or dads are chronically tired.
Tip 5: Take a little snooze while your kids are napping rather than doing more work. You will be more productive on every front if you can pay back your sleep debt.
Remember the famous line, who say they sleep like a baby usually don have one? Do your best to take care of yourself. (More hints in this link). Your health and well being matter.
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