Tag Archive for sleep

For Your Family’s Sake, Go To Bed

Every mother knows that ta lack of sleep tonight leads to an irritable child tomorrow. Now, a study that monitored 2,000 adults over an 8-day period reveals that a lack of sleep impacts adults as much as it does children. This study also provides a little more specific look at that impact. Let me share 3 things this study revealed.

  1. Adults who got more sleep reported higher levels of positive emotions and lower levels of negative emotions than those who got less sleep.
  2. Stressful events did NOT lessen positive emotions the day after a good night’s sleep like they did after a poor night’s rest.
  3. A good night’s sleep contributed to an “even greater boost in the positive emotions experienced the next day.” In other words, positive emotions were even better after a good night’s sleep.

These findings reveal how sleep impacts each of us. However, these results also show how sleep impacts our families. First, a lack of sleep contributes to irritability, which can harm family relationships over time. Second, positive emotions build stronger family relationships. A lack of sleep robs us of positive emotions. Getting enough sleep, on the other hand, prepares us to experience and enjoy positive emotions…and positive emotions cultivate greater intimacy.
So for the sake of your family, get to bed. Develop a good sleep habit.

Here are some hints to help you get a better night’s sleep.

  • Keep a regular bedtime and “wake up time.” Go to bed at a similar tune every night and set your alarm to get up at the same time every morning. This will contribute to a good night’s rest.
  • Limit light and noise in the room where you sleep. We sleep best in quiet, dark spaces. Make your room conducive to sleep.
  • Turn off screens 90 minutes before bed. Screens stimulate us and cause us to “forget the time.” We may decide to “check one thing” on our phone only to realize later that we “should have been asleep two hours ago.” Plus, the screen’s “blue light” interferes with our sleep. In fact, you might consider purchasing glasses with a “blue light filter” if your work demands you use a computer often. (Here is the enemy of teen sleep that may be the enemy of your sleep.)
  • If you are unable to fall asleep after about 30 minutes, get up and go into another room. Engage in some activity that will not arouse or stimulate you. Return to your bed when you are ready to fall asleep.
  • Take a warm bath or shower 90 minutes before bedtime. Studies suggest that a warm bath or shower helps people fall asleep quicker, sleep longer, and sleep more efficiently.
  • If worries about tomorrow keep you awake, write out a to-do list. Research suggests that the more specific the list, the faster people fall asleep.
  • Relax your body. Go through a progressive muscle relaxation routine. You can also focus on your breathing and relax.
  • Spend some time in nature every day. People sleep better after enjoying nature.
  • Exercise is also associated with better sleeping and sleep habits. Take time to exercise on a regular basis. It will help you sleep.
  • Eat a healthy diet.

What Every Mother Already Knew

I love looking at research, especially research about families and mental health. But sometimes the results seem so obvious.  For instance, a study published in 2020 confirmed something every mother already knows. The study had two parts: a lab study of 147 participants and community daily-diary study involving 202 participants. Both parts of this study revealed what mothers already knew—lack of sleep amplifies anger. More specifically, decreasing a person’s amount of sleep by 2 to 4 hours a night for two nights decreased their ability to adapt to frustrating conditions and increased the likelihood they would react with anger. And who doesn’t have to adapt to frustrations on daily basis? So, lack of sleep puts us all at risk, parent and child alike. In other words, less sleep increases anger. What mother didn’t already know that?

But these results do raise a few other important questions. First, how much sleep does a person need?  Sleep experts recommended that:

  • Those 6-13 years old need 9-11 hours of sleep per night.
  • Those 14-12 years old need 8-10 hours of sleep per night.
  • Those 16-25 years old need 7-9 hours of sleep per night.
  • Those over 25-years-old need 7-9 hours of sleep per night as well.

Second, what can a parent do to help themselves and their child get enough sleep? Here are 4 tips to that can help you create good sleep environment for you and your family. Remember, by building a good pattern of sleep, you are proactively reducing anger in your family.

  • Establish a consistent bedtime and bedtime routine. Start the bedtime routine 30-60 minutes before bedtime. A bedtime routine might include personal hygiene activities. It might also include setting out clothes for the morning. A bedtime definitely needs to include quiet time to connect with one another, a parent with a child, a spouse with their partner. You can do this through reading a book together, talking about the day, sharing things for which you are grateful, or offering support around any struggles of the day. Overall, a good bedtime routine offers one of the best times to connect with your child and spouse. So get your child on the sleepy train with a good bedtime routine.
  • Make sure the bedroom is dark, quiet, and comfortable. That may mean no TV in the bedroom (link) and no social media in the bedroom after bedtime. It will involve a comfortable temperature. For children, it may include stuffed animals or blankets that promote a sense of safety. Work to create a comfortable environment in the bedroom, an environment that is safe and promotes rest. 
  • Do not use electronic devices for an hour before bed. Electronic devices tend to interfere with sleep, either through the blue light they emit or through the outright stimulation of peer drama, gaming, or exciting shows. So, turn off devices once you start the bedtime routine. Put on some enjoyable music instead.
  • Do not eat large meals too close to bedtime and avoid caffeinated drinks close to bedtime. Both tend to interfere with quality sleep.

Do everything you can to promote quality sleep for your child and yourself. Doing so will help increase everyone’s ability to manage frustration and anger. It also has many other physical and mental health benefits (see also . And, it contributes to an overall happier, healthier family.

Diet, Fitness, & Sleep…Oh My!

You can promote your family’s happiness, well-being, and even their flourishing by building a healthy family environment. It sounds too simple…too good to be true, I know. But a survey study from the University of Otago in New Zealand confirms it. In this study, researchers collected data on the sleep habits, exercise habits, and dietary habits of 1,111 young adults. They found sleep quality to be the most important health behavior predicting mental health and well-being—more than sleep quantity, exercise, and diet. That’s not to say these other factors aren’t important. They are. For instance, sleep quantity impacted depressive symptoms and well-being. Interestingly, too little sleep (under 8 hours) AND too much sleep (over 18 hours) contributed to an increase in depressive symptoms and a decrease in well-being for young adults. That middle ground, 8-9.7 hours of sleep, seemed to be the sweet spot in giving the best results for mood and well-being. (For more on sleep and creating an environment to promote quality sleep, read Your Teen & the Importance of Sleep and The Enemy of Teen Sleep. The information can apply to all ages.)

Physical activity also had an impact on depressive symptoms and well-being (although not as significant an impact as sleep quality). In fact, previous studies have shown that even an hour of physical activity improves mood!

Finally, eating raw fruits and vegetables impacted mood and well-being. Once again, we have to aim for the sweet spot in fruit and vegetable consumption. Less than 2 servings OR more than 8 servings lowered well-being (but not depressive symptoms). The sweet spot for improving well-being through the consumption of raw fruits and vegetables fell at 4.8 servings a day. (Another study suggested 8 servings had the greatest impact.)

So, if you want your family to experience less depression and a greater sense of well-being, get a good night’s sleep, engage in some daily physical activity, and eat your vegetables and fruits. It is well worth it to see your children in a positive mood and feeling good.

Early to Bed for Children Reduces…What?

My mother and my adult daughter were talking about childhood bedtimes recently. My daughter remembered having to go to bed during the long days of summer while the sun was still shining. Of course, I was the bad guy, the parent who made her go to bed in the daylight.

My mother found that amusing. It reminded her of how much I had complained as a child about going to bed during the long months of summer while the sun was still shining. Somehow, though, I was still the bad guy, the one who complained about going to bed early. In both cases I was the bad guy ( in good humor, of course).  But, no fear. I reminded them that research is on my side. (You can imagine the rolling of the eyes as I bring this gem into the conversation.)

Research published in Acta Paediatric found that an early bedtime reduced the risk of obesity in a study of 1,258 six-year-old Indigenous Australian children. To summarize, the lead author simply noted that “establishing consistent and early bedtimes may reduce the risk that your child will be overweight or obese.”

I guess I can thank my parents now for setting an early bedtime for me as a child. And, my daughter can thank her mother and me for doing the same. Perhaps they can both acknowledge that I am not such as bad guy after all. I am just a guy looking out for my children’s future health. After quoting the authors statement, my daughter and my mother both said, “Go to bed. Just go to bed.” And wouldn’t you know, the sun was still shining!

Get Your Child on the Sleepy Train

Sleep is crucial for a child’s healthy development and mental health. (See Your Teen & The Importance of Sleep to learn how important sleep is for teen health.) Unfortunately, our world of constant busy-ness and digital stimuli does not lend itself well to healthy sleep routines. In fact, they make it all the more important for parents to help their children develop a healthy, effective, and independent bed-time routine. Even then, our children sometimes “lose the routine” because of bad dreams, transitions, changes in schedule…all kinds of things can impact the routine. I recently discovered three ideas to help establish an effective bed-time routine or get it back on track after it has been derailed. Maybe they will help in your family.

  • Have some practice sessions. We encourage our children to practice their sports, their spelling, their instruments. Why not practice their bedtime routine? These practice sessions don’t actually involve going to sleep. But they do involve going through the pre-bedtime routine. Brushing teeth, saying prayers, getting a snack, reading a book…whatever the routine you have established, go through it during the daytime. As you do, acknowledge how well your child does each step. Gush a little over their efforts and success. Make it fun and light-hearted. You want them to enjoy the routine and find it rewarding in and of itself.
  • Take a break. As you go through your child’s bedtime routine, lie down with them. Then let them know you need to take care of something (like use the restroom or turn off a light) and will be back in a minute. Leave the room, do something that takes a minute or so, return to your child, and lay back down with them. The next night leave for two minutes. The third night, 3 minutes. Each night leave for a minute or so longer. You get the idea. Always return just as you said but let the “break” take longer and longer. Your child will become more independent falling asleep alone.
  • “Excuse me” is an exercise very much like the take a break. However, in this one you note some chore (a 15-20 minute job) you have to get done. You let your child know you’re going to go take care of it and then come back in to check on them. Always keep your promise and come back to check. Even if they fall asleep (which we hope they do), check in and give them a kiss on the forehead. The next morning, acknowledge that they had fallen asleep when you returned. Let them know you kissed them on the forehead and, most important of all, let them know how proud you are of their ability to go to sleep on their own.

These ideas are not difficult. They take some time on your part as a parent. But, think of yourself as their sleep coach. Coaches always take a little time to teach their players a new skill. An added benefit of being your child’s sleep coach? You get to enjoy the time you spend with your child  coaching them in the skill of sleep. (In fact, see The Top 4 Times for Parent-Child Talks for the best times to connect with your child.) Sleep tight.

Another Benefit of a Responsive Spouse

A responsive spouse—one who not only listens and understands but also responds with sympathy and compassion. Who doesn’t want that kind of spouse? I know I do. And really, who doesn’t want to be that kind of spouse? After all, I love my wife. She deserves a “responsive spouse.”

Responsiveness validates our spouses. It lets them know we care for them. It reduces anxiety and arousal. It increases a sense of security in the relationship. It comforts. Overall, responsiveness is a powerful way to improve your marriage. And, a 2016 study involving 698 married and cohabitating couples suggests responsiveness does something more. It improves sleep quality. Not surprising, right? We sleep better when we feel safe. We sleep better when we feel less anxious. We sleep better when we know someone cares for us and validates us.

There you have it…another benefit of a responsive spouse: improved sleep quality. Good sleep quality contributes to a better rested person. A better rested person is happier, healthier, and more able to respond to their spouse. Not only…. Oh wait. I hear my wife calling. Sorry. I have to go. After all, a wife responded to is a happy wife who sleeps well…and loves her responsive husband.

Alexa, Turn On the Lights?… You Gotta Be Kidding Me

Did you see the Alexa commercial? I usually don’t say anything about commercials that bother me…but did you see that Alexa commercial? A girl comes home from a soccer game and is apparently upset about her game. Her mother “pauses” Alexa (who was reading an audio book to her when her daughter came home) and follows her daughter as though she plans to talk with her about the game. All well and good. In the next scene we see the mother in bed when she is suddenly awoken by “a noise.”  Once again, she speaks to Alexa, “What time is it?” “4:40 a.m.,” whispers Alexa. The mother looks out the bedroom window to see her daughter in the backyard “practicing” her soccer.  What does she do when she sees her daughter playing soccer in the backyard at 4:40 a.m.?  “Alexa, turn on the backyard light.”  That’s it? She turns on the lights before giving a proud nod to her daughter’s early morning practice.

Somehow that commercial really bothers me. What is the message communicated by that commercial? That Alexa, the mother’s only companion and confidante in the commercial, will helps us parent our children? I don’t think so. Alexa has no input…it only offers an obedient response to whatever “parental wisdom” we offer. Not a great parenting partner. No emotional investment. No experiential knowledge. Yeah, not a great parenting partner.

Maybe the message is one proclaiming that persistence and hard work help us achieve our goals…with the help of Alexa of course. But we never see the success…so I don’t think that’s the message. Really, I think I’m bothered more by the missing messages. For instance, where is the message about “a time and a place for everything”…a time to practice and a time to sleep? What about the message of learning to lose a game with grace and dignity? The message that our self-worth is not based on our performance…especially our performance in a single game? What does this commercial teach us about the importance of sleep for our physical and mental well-being…and even for improving performance, especially for teens?  Of course, the commercial is not trying to teach us anything. It only wants to sell us a product. But it does send a message…and I’m not sure I like the message.  Do you? At any rate, I better quit my rambling. “Alexa, turn off my computer.”

The Enemy of Teen Sleep

Cell phones have become the enemy of sleep for many teens. It’s no surprise when you consider these stats:

Teenager sleeps on the BooksIn addition, the blue light of cell phones and other mobile devices decreases the release of melatonin, a neuro-hormone important for sleep (Read Blue Light From Electronics Disturbs Sleep, Especially for Teens for more info). In fact, using any mobile device within an hour before bed is associated with an increased need to take an hour or more to fall asleep (Screen Time May Damage Teen Sleep explains more). If you want to conquer the enemy of sleep, try these tips.

  1. Avoid cell phones and other screens before bedtime. Do not use screens within 90 minutes of bedtime. Instead, read a book, relax, take a bath, and enjoy conversation. These activities will also limit the amount of blue light experienced before bedtime.
  2. Turn your phone to “do not disturb” for the night-time. No need to answer every text or message received through the night. Set the phone to only allow certain numbers to get through, like messages from your children or parents…for emergencies only.
  3. Remember the importance of sleep. A good night’s rest is much more important than Facebook or Instagram. Teens need 8-10 hours of sleep/night (Learn more in Teenagers, Sleep and Blue Light). Lack of sleep limits a teen’s ability to listen and learn, contributes to acne, and increases agitation, even aggression. Lack of sleep also interferes with motivation, memory, and concentration. It even slows reflexes (Your Teen & the Importance of Sleep for more on the impact of sleep deprivation on teens). Recognizing the importance of sleep can increase our motivation to help our children develop a healthier pattern of sleep.
  4. Curb cell phone usage in general. Set “phone boundaries” around meal times, family times, fun times…times when you will set the phone aside to focus on interactions with your family. Put the phone away so you can build intimacy and relationships.

Follow these four tips to defeat the digital enemy destroying your teen’s sleep. You might just gain a more rested—and pleasant—teen.

H.A.L.T. Family Conflict

A study published in the Proceedings of the National Academy of Sciences in April, 2014, showed one source of conflict and aggression in marriage: glucose levels. Specifically, the lower the level of glucose in a person’s blood, the higher the level of aggressive impulses and the more likely they were to “blast their spouse” with a more intense and prolonged irritating noise. In other words, hunger can contribute to greater conflict and possibly even aggression. Reading this study reminded me of an important principle of healthy marriages and overall family life: Do not argue when you are Hungry, Angry, Lonely, or Tired (H.A.L.T.). Another way of stating this principle is: Eat healthy, resolve anger quickly, develop healthy friendships, and establish healthy sleep hygiene for a healthy marriage and happy family. Briefly consider each of these principles.

  • Eat healthy rather than going hungry and devouring one another with irritability and harsh words. The study cited above highlights the need to eat healthy. A healthy diet can decrease agitation and irritation. It improves a person’s ability to learn. It also offers a great opportunity for the family to come together and build family relationships. (For more on the benefits of a healthy diet read Mom Was Right Again and Project Mealtime: A Sacred Expression of Love.)
  • Resolve anger quickly so no bitterness takes root and chokes out your family relationships. Unresolved anger lingers and bursts out at the most inopportune moments, damaging relationships and hurting feelings. For the sake of your marriage and family, resolve anger quickly. (Read Finish Your Family Business for more.)
  • Develop healthy friendships rather than trying to micromanage the lives of your spouse and children. If we intrude into the lives of our spouse or children by making them live our dream or shape their lives around our emotional needs, they may rebel against us, our ideals, and our values. Each person needs to develop their individual lives so they have more to bring to the relationship. Each person needs to develop friendships that allow them the opportunity to grow, learn, and resolve. (Check out Get Your Own Life; Leave Me Alone! to learn the benefit of this for your teen.)
  • Establish healthy sleep hygiene or you will find yourself too tired to invest energy into establishing healthy relationships. Sleep supports the immune system, facilitates learning, and improves mood. We have all seen our children grumpy because they’re tired. We have likely experienced our own grumpiness when tired. So, build healthy sleep habits into the fabric of your family. The whole family will benefit. (Click to learn about Your Teen & the Importance of Sleep and Prime Your Children for a Good School Day.)

H.A.L.T. family conflict. Eat a healthy diet. Resolve anger quickly. Develop friendships. Establish healthy sleep hygiene.

A Daily Activity to Decrease Anxiety

Want to reduce anxiety and family stress? I learned a surprising way to do it. A study by Adam Hanley has documented a daily activity that reduces anxiety by 27%! This same activity increased “mental inspiration” in his test group by 25%. And, all this happened in response to a simple six minute activity—washing dishes! Wait, don’t quit reading yet. I know it sounds crazy; and, truthfully, it did include a little more than “just” washing dishes. Mother And Son Doing LaundryLet me explain. In this study, two groups were asked to wash dishes. One performed the six-minute task in the usual way. They simply washed the dishes and let their mind wander from distraction to distraction. The second group was encouraged to focus on the sensory experience of washing dishes. They were told to focus on the smell of the soap, the feel and shape of the dishes, the sensation of the water and soap on their hands, etc.  Doing the dishes in this manner, a “mindful manner,” resulted in the positive impact. It increased the perception of time slowing down, an enjoyable perspective for all of us who feel rushed. Focusing on the here and now sensations of washing dishes also decreased anxiety by 27% and increased “mental inspiration” by 25% compared to the control group.

 

This study focused on dishwashing, but the results suggest that performing any household task in a “mindful manner” (one in which you focus on the here and now sensations) may have a similar effect. Prior to this study, mindful activities have been shown to decrease negative moods and contribute to improved sleep. This study suggests mindful activities also give the pleasurable sensation of time slowing down, decreasing anxiety, and increasing mental inspiration. With all these benefits, why not make it a point to be mindful during all your household chores? While you’re at it, teach your kids to complete chores in a mindful manner. Imagine…a family that completes simple household tasks while focusing on the here and now sensations of that task, will become less anxious, less moody, filled with more mental inspiration, and find they sleep better. Sounds like a good deal to me!

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