ZZZZ.....Sleep

Sleep.

Why we need it?

You may already know that adults need somewhere around 7-8 hours of sleep to detract from fatigue and to ward off moodiness, but there is way more to it! Sleep is cyclical, with different phases and levels of consciousness. Restorative sleep is not only required for energy but also an essential part of protecting and healing the nervous system. You may have heard of REM (rapid eye movement) stage, but this is just 1 of 4 stages of sleep. Below is a diagram to explain the stages of Sleep. ALL stages are important and play an essential role in removing toxins, regulating synapses, of nerve cells, reorganizing stored infromation, and recharging!

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How is sleep different in kids?

As a child develops, his/her sleep cycle will vary (...remember those first few days, weeks, months with your infant!? yikes.) and even the normal amount needed can vary from person to person but (to the left) these are some basics.


What about TEENS?

In all actuality, we have SO MUCH to learn about sleep, particularly in adolescents. Recent studies suggest that teens and young adults likely need upwards of 9-10 hours of sleep per night?! WOW! Seems impossible, right?! with a busy life of school, work, sports, and activities, how can it be done?!


What are some healthy tips?

To think you are always going to get good sleep in unrealistic but here are some tips to improve the sleep you do get (start improving in this order):

  • GOOD SLEEP HYGIENE

    • No screens 30 mins before bed

    • a regular bedtime and wake-up time

    • scheduled naps (if age appropriate)

    • regular exercise

    • a calming routine prior to sleep(read- not a screen, shower, etc.)

    • Avoid eating heavy meals 1-2 hours prior to bed

    • Getting daily AM exposure to natural light

  • A few minutes of Mindfulness (apps like Calm offer guided options)

  • Supplements(discuss with your/your child’s healthcare provider before starting)

    • Melatonin

    • GABA

    • Valerian Root

    • Chamomile

  • Prescriptive intervention (discuss with your/your child’s healthcare provider before starting)


*Key Concepts: Good sleep is essential in a healthy lifestyle and is necessary for our brain, cognition and daily function. Helping improve this one aspect with our kids can make a HUGE difference!

Tara FoxComment