"Sleep! Sleep! Beauty bright
Dreaming o'er the joys of the night "- William Blake.
" counting sheep "is a set of deeply rooted in our culture the concept of sleep. I thought that an article about healthy sleep habits was a relevant issue for parents, sometimes struggle with their children to bed. Did you know that our great institutions have a biological clock in them? as living organisms, we coordinate our activities with a day-night cycle caused by the rotation of the earth. From
in the late afternoon, changes in our biological clock start for us to sleep. We receive less natural light, our body temperature lowers, there is a decreased need for oxygen, and a natural hormone produced by the pineal gland called melatonin is released. All this together produces drowsiness and brings us to sleep. The right amount of sleep helps us in a better mood, more alert, creative, productive, have better concentration and memory, and feeling more energy. If we do not sleep enough, we are irritable , moody and inattentive. The effect is even more apparent in children. children who do not sleep enough may be hyperactive, prickly, or even aggressive. Sometimes children are just pesky tired children.
sleep is important for children because:
1. It is a growth hormone that is released when insomnia
2. They are better able to concentrate and learn at school.
3. Going to bed at the end tends to be a distraction dreams
4. The lack of sleep can lead to a tendency to be overweight
5. It is important for memory development and consolidation of the events of the day.
6. The impact of a child's executive functioning development.
Teens need about nine hours of sleep, which challenges the myth that young people do not need as much sleep. In fact, they need more sleep in this physically and emotionally challenging stage of development. Unfortunately, this is not the case for many. Dr Chris Idzikowski of the Edinburgh Sleep Center comments on a study on teenage sleep habits: "What we are witnessing is the emergence of Junk Sleep - that is sleeping is that neither the length nor quality that it should be in the brain with the rest it must be properly integrated into the school. "Lack of sleep also a direct impact on older teens' courses verdict reaction and if they learn to drive vehicles that are deadly weapons.
Here are some helpful tips for a bedtime routine:
1. Do you have a period after winding, in a familiar routine to sleep every night in the same time. Your child should sleep and wake up in about the same time every day, including weekends, if possible. This will contribute to his /her body to enter into a sleep rhythm and make it easier to sleep and be up in the morning. It should also be following a familiar routine in the morning.
2. For younger children, they have their own selection of pajamas and a favorite toy, and select a nice book to read together.
3. Find relaxation CDs for children and let them hear or nature sounds white noise, like the sea, waterfalls, dolphin and whale sounds or songs and rainforest birds or sounds. This is reassuring and can sleep.
4. Make sure that your child no TV screen or a different time, a few hours before bedtime. Take TV, PlayStations, Nintendo GameBoys and electronic devices from your nursery. It is too stimulating to the brain, and it will take longer to fall asleep and the quality of sleep when they are this way too close to bedtime or when they fall to sleep with the TV and computer is switched on. I have in my own practice, that this happens all too often, and has adverse effects on the health of the child and the family of reason.
5. Certain foods such as milk and carbohydrates a nice warm milky drink is a good source of tryptophan, an amino acid, thought to induce sleep, as it is a natural sedative.
6. A nice warm bath before bedtime 90 minutes is very good, in the sleep routine.
7. Let your child wear socks to bed, if appropriate. This can Awakenings night than the feet often feel cold before the rest of the body.
8. Read your child something very simple, but uplifting and positively contribute to a good setting before they fall asleep. Read something inspiring or exciting can arouse. There is also a good time to have one-on-one attention to help them feel loved and secure. Once you are away, they have a recorded tape of your voice to read history, or they can be reassuring to other books on tape, which will automatically shut off.
Here are some tips for good sleep habits:
1. Make sure your child before bedtime to avoid activities that are frustrating, as homework, that they are about to lose or to their computer games or Game Boy.
2. Am besten ist es, dass Ihr Kind nicht essen zu nahe Schlafengehen, vor allem, wenn es sich um eine schwere oder würzigen Essen. In my opinion, carbonated beverages should be consumed rarely, and even chocolate should not before bedtime eaten.
3. Regular exercise is good for your child, as it has been shown to improve sleep. Exercise for at least 30 minutes a day can your child to sleep. Studies show exercising in the morning is the best. With the busy morning getting a child to school, hopefully, the school has a good physical education component. The rule of thumb is not to exercise at least 4 hours before bedtime, because it allows your child to keep awake. The weekends are a good time together as a family.
4. Make sure your child does not have any drinks with sugar before bedtime. The sugar may be the promotion and the blood sugar and inhibit sleep. Later, when blood sugar falls too low, your child could wake up and not able to get back asleep. The fluid can contribute to bedwetting, and tend to be in the mouth. This can lead to tooth decay.
5. Make sure that, even in winter, that there are some fresh air into the night as the central heating can cause a lack of humidly and problems with sleep. Open a window slightly and, if possible, a humidifier to make the background white noise, which is helpful for many of the children while he slept.
Here is a website to purchase self-hypnosis tapes and books for your children so that they in the night to sleep.
http://www.hypnosishealthcare.com/helpsleepchildren.html
This is a very useful video on healthy sleep by Dr. Feldman, the medical director of the Sleep Disorders Center Stramski.
http://www.videojug.com/interview/healthy-sleep-for-children
This is the first series of articles on the topics of sleep. Until next time, have fun counting sheep!
O bed! O bed! delicious bed! The paradise on earth, to the weary head.
~ Thomas Hood, Miss Kilmansegg - her dream.
� 2009 Dr. Angel Adams. All Rights Reserved.
Dr Angel Adams is a highly experienced clinical psychologist and is known as a leading advocate for parents, grandparents and foster carers in the UK. Dr Adams' expertise is in assessing, diagnosing and treating children with complex psychological and neurodevelopmental disorders. She has a private practice is in Kingston, Surrey where, over the years her work has been particularly focused on running specialised groups for children, adolescents and adults.
She runs parent management training and has conducted research on group intervention for children with ADHD which she has presented at the International CHADD conference. She appeared on the BBC2's Horizon science programmes featured 'Living with ADHD'. Since 1994, she has been a guest speaker at many conferences and seminars across the UK, Europe and USA. She has also chaired conferences on ADHD.
Dr Angel Adams has worked as a clinician for over 27 years. Originally licensed as a Clinical Psychologist in America, she is also a BPS Chartered Clinical Psychologist. Dr Adams received her PhD from the California School of Professional Psychology (CSPP), a school within Alliant International University.
Her work involves assessment and diagnosis, psychometric testing, and implementation of therapeutic interventions for looked after children, children/adolescents and adults with a broad range of diagnoses. For the past six years she has co-run a weekly ADHD Assessment Clinic at CAMHS with a Consultant Child and Adolescent Psychiatrist and a Community Paediatrician.
Dr Adams provides evidence-based treatment including parent-training, support groups for siblings, consultation to schools, and social skills training.
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