For the past few weeks mornings and bedtime have become more and more difficult in my house. In previous years I don’t remember Sophia really being affected by daylight savings, but for some reason this year it’s painful! Each morning around 6:30am I hear a faint voice coming from down the hall, “Mom, is it wake-up time yet?” Suddenly the days of getting ready without the three year old are over. Then comes bedtime and the battle begins, “Mom, it’s not dark out yet and I’m not sleepy.”
I emailed my friends over at Helen DeVos Children’s Hospital who connected me with Dr. John Schuen, who board certified doctor who specializes in sleep medicine. Here are some words of advice he gave me and any parent who is dreading springing forward this year.
• It’s natural for kids to impacted by the light outside. We are impacted by light. Light enters the brain and effect hormones that influence wakefulness or tiredness.
• Children can typically adjust to one hour difference fairly easy. It does take preparation.
• Parents should try to get their little one to bed a little earlier on Saturday night. Start by backing up. Could start a day or two before. Depends on how well your child deals with change, do it earlier and smaller increments of ½ hour at a time.
• The time change backs up everything you ordinarily do to get ready for bed, including bathtime, reading books, etc. So, playing the Wii isn’t a good idea.
Good sleep habits often take a summer vacation when school is out. Now is the time to resume a normal routine according to pediatric sleep medicine experts at Helen DeVos Children’s Hospital.
“It’s natural to be flexible with bedtimes in the summer,” said John Schuen, MD, division chief, pulmonary and sleep medicine, Helen DeVos Children’s Hospital. “While appropriate for summer months, children should transition to a more normal sleep pattern as the first day of school approaches. Going to bed early the day before school starts is not the time to start a new routine.”
· Steadily adjust to earlier sleep and wake schedules 10 days to two weeks before school starts. This will adjust biological clocks to the new schedule.
· Establish a relaxing bedtime routine. Reading before bed is a good choice for kids of all ages.
· Keep a regular sleep schedule and avoid extremes on weekends. Having a regular bedtime increases the likelihood that kids, including teens, will get optimal sleep.
Sleep…..we all crave it, but most of us can’t get enough of it. From naps to nightmares and mattresses to mealtimes, we’ve got what you need to know for a better night’s sleep.
Everyone can relate to wanting more sleep! This week, we spoke with Dr. Jim Chamness of Helen DeVos Children’s Hospital. Here are his best tips on getting the family settled down for a good night’s sleep.
Keep a regular sleep schedule even on the weekends. This means try to wake up and go to bed at similar times.
Avoid caffeine within four to six hours of bedtime.
A light snack before bed can help promote sound sleep, but avoid a heavy meal.
Avoid any strenuous activity before bedtime.
Avoid television or video games before bed. This goes for kids and adults. Instead read a book or find a more relaxing bedtime routine.
Minimize light, noise and tempature extremes in your bedroom.
Did you know that a new mattress can significantly improve sleep quality, comfort and back pain? It’s true. In fact, it could be your mattress that is robbing you of a good night’s sleep. For every five years old your mattress is, you loose 45 minutes of sleep.
So think about your mattress. You may need a new one if …..
Your mattress is older than five years old.
You wake up with stiffness, aches and pains.
You’ve had a better nights sleep somewhere other than your own bed, such as a hotel or friend’s guest room.
Your mattress shows signs of overuse, such as sagging or lumps.
For the past few weeks mornings and bedtime have become more and more difficult in my house. In previous years I don’t remember Sophia really being affected by daylight savings, but for some reason this year it’s painful! Each morning around 6:30am I hear a faint voice coming from down the hall, “Mom, is it wake-up time yet?” Suddenly the days of getting ready without the three year old are over. Then comes bedtime and the battle begins, “Mom, it’s not dark out yet and I’m not sleepy.”
Good sleep habits often take a summer vacation when school is out. Now is the time to resume a normal routine according to pediatric sleep medicine experts at Helen DeVos Children’s Hospital.
