Implementing good sleep hygiene can solve your child's sleep problem. Ways to create good sleep hygiene include waking your child up at the same time every morning; introduce bright lights to your child's mornings; turning off computers, television, and overhead lights when it's close to bedtime; implementing a consistent bedtime ritual; giving your kids 10-15 minutes to fall asleep once they're in bed; continuing your sleep rituals on the weekends.
Healthy sleep isn't just about getting enough sleep; getting the right kind counts, too. While you sleep your brain stays active, and it actually takes several stages of sleep to make you feel well and refreshed. Just how much sleep we need changes as we age, from 16 to 18 hours a day for newborns to 7 to 8 hours a night for adults. If you find yourself feeling tired or fatigued during the day even after a full night in bed, you may have a sleep disorder. See your family doctor or a sleep specialist for help.
2 AnswersMehmet Oz, MD, Cardiology, answeredMore often than not, we are awakened at least once a night. We can't keep ourselves from waking, but we can help ourselves to go back to sleep with these tips:
- Keep a notebook and pen on your bedside table. Begin writing to-dos and reminders an hour before bed so that you aren't compiling a mental list for the next day. If you awake suddenly remembering an important task, write it down rather than trying to commit it to memory.
- Try counting backwards from 300 by threes. Simple math can keep our thoughts from wondering and yet isn't so difficult that it will frustrate you.
- If you're still awake after 15 minutes, get up and do something quiet, like reading a book. You have to let your body and mind slow down to be able to slip into sleep, so that means quiet activities only.
1 AnswerDawn Marcus, Neurology, answeredSleep experts in Switzerland found that sleep deprivation temporarily worsened people's mental capabilities. When these same sleep-deprived people had caffeine, simple mental processes did improve. Complex mental activities, however, do not improve with caffeine. So don't use caffeine to avoid feeling the need for sleep. Taking the time to get adequate sleep will improve your performance and productivity, making up for the time "lost" by sleeping.
2 AnswersStuart Linder, MD, Plastic & Reconstructive Surgery, answeredAfter your surgery follow the surgeon's post-operative instructions carefully. In my practice, our patients stay well hydrated, have bedrest with intermittent ambulation to prevent deep venous thrombosis, no heavy lifting, and soft diet for 48 hours. Only take pain medications and sedatives when necessary. Always have someone with you for assistance for in case of emergency.
5 AnswersDoris Day, MD, Dermatology, answeredSleep is a wonderful way to help reduce the signs of aging. When you look good, people always say, “Oh, you look so well rested.” We are only beginning to learn the power of sleep. Your skin cells rejuvenate when you sleep. You have increased growth hormone production when you sleep, and you even do most of your fat burning while you sleep! Get enough sleep on a regular basis and you’ll wake up younger and thinner. Who could ask for more?
1 AnswerA study on how ICU patients in particular don’t get good restorative sleep has been making waves in the main news circles. While patients may look like they are sleeping (or at least trying with all their sickly might), they are not, in fact, sleeping well or getting the restorative sleep they need to heal quickly. Surprisingly, this study is one of the first to examine the sleep patterns of surgical and trauma patients.
The culprit? Constant disruptions by nurses and other hospital personnel that put a damper on a good night’s sleep. The study, which monitored the sleep patterns of 16 patients who had suffered traumatic injuries or had abdominal surgery, showed that they had fragmented and “superficial” sleep.
1 AnswerHow to turn off the media noise with the lights at night:
• This may sound obvious, but it bears repeating: turn off the news and stop reading all forms of current media at least two hours before bedtime.
• Do something out of the ordinary before bed that takes your mind off the ordinary stress, such as taking a warm bath, getting a Swedish massage, taking a yoga class, or going for a light walk.
• Avoid heated conversations about world affairs at dinner or anytime after 3 pm for that matter!
• See if you can go at least a day-- three if you can do it--during which you avoid all sources of news and media. Pretend you’re on a deserted island and have no access to newspapers, the Internet, or the stock ticker on CNBC.
1 AnswerHere are some dorm room makeover tips:
• If possible, strategically arrange the bedroom furniture around any incoming light and noise.
• Face the bed west if possible so that you don’t get direct sunlight in the morning.
• If you can get away from the noise but that puts you in the light, move away from the noise and buy some blackout shades.
• Consider the use of a room divider or screen. This will give you more privacy and help dampen light (and some noise) coming from your roommate.
• Decorate the area around the bed differently than the rest of the room. Keep it clutter-free, and try not to snuggle up with your cell phone. Teddy bears are better sleepmates.
• Splurge on good bedding materials that are comfortable for you:
◦ soften up a hard mattress with a featherbed
◦ lots of pillows
◦ consider a mattress topper and a plush comforter
• Keep high-wattage lights away from the bed. Most dorm rooms are equipped with desks. Keep the high-wattage lights there and install low-wattage lights (45 watts or less) anywhere near the bed.
• Position your entertainment, television and/or computer area so it’s not directly aligned with your line of vision when you’re in bed. Again consider the use of covers for the monitor and turning off the CPU itself at night.
1 AnswerLet me offer some realistic solutions that can ease any college student back into the swing of things quickly and restfully:
• Time management: this is a no brainer, albeit hard to do well. When homework, the social calendar, and sleep all call for attention, which goes first? How can you maximize all three?
• Set clear boundaries. Tell yourself you won’t party past a certain time; keep to a regular sleep-wake schedule as best you can, even on the weekend. Don’t use the 24-hour library. Keep a routine study session daily, say from 4 to 7 at night, and don’t let social distractions get in the way that will later have you back in the books past midnight.
• Turn off your cell phone after a certain hour, say 10 pm.
• Establish coping skills and stress-reduction practices. College comes with an enormous set of stresses and challenges. Strategies to help balance your stress will have a huge impact in your ability to get things done, and yes, get a good night’s sleep.
• Don’t forget to exercise. The freshmen 15 isn’t just related to a higher intake of (usually buffet-style) food; most college students forgo regular exercise and sleep—the double whammy for packing on the pounds.
• Enlist a support buddy to keep you on track.
• Become a pro napper. Napping can be difficult to pull off out in the corporate world. But there’s ample time to nod off in the afternoon library. It’s exercise for the brain, after all.Helpful? 1 person found this helpful.
1 AnswerIf I can give these over-tasked and over-tasking women a few tips to consider as this school year kicks off, here’s a few with an eye toward better sleep:
• Knock one item off your to do list a day and aim to be in bed 15 minutes earlier than the previous night.
• Give yourself a set bed time and wake time, just as you do your kids. You wouldn’t let your seven year old stay up past midnight, so why should you?
• Likewise, you watch what your kids eat before bedtime. What are you eating within an hour of your bed time? If you’re in the kitchen plowing through a box of sugary cookies or leftover meatloaf, reconsider.
• If you read to your kids at bedtime, you’re teaching them great habits for sleep hygiene. Reading can help a person to unwind, relax, and prepare for sleep. When’s the last time you did something like that before putting yourself to bed?