Archive for the ‘Children's sleep’ category

Similarities between Childrens Sleep and Gambling?

January 30, 2014

Okay, you may think this is a stretch.  What similarities could there possibly be between children’s sleep and gambling?  Well, let’s talk about it.

Remember from a psychology class the idea of “intermittent reinforcement?”  This is when a behavior is only sometimes rewarded.  Researchers found that in animals, if a behavior was only rewarded about 50% of the time, that behavior would persist longer than if the action always gave a reward.  The same is thought to be true in human beings. 

We see this in gambling, because the gambling behavior is only rewarded by winning on an occasional basis, people will continue gambling for long durations in the hope of getting the reward.

Let’s relate this to helping your young child learn to fall asleep on their own.  After the bedtime routine you say “Goodnight” to your child, leave the room and close the door.  However, your child prefers to fall asleep with you there, so gets up and comes out to get you.  You return to the bedroom with your child, tuck them in, say “Goodnight” leave the room and close the door.  And the cycle repeats, with your child coming to get you, and both of you returning to the bedroom. 

As the night wears on, you are becoming tired, and think “well, if I just lay down with my child until he is asleep, I’ll finally be able to get some rest myself.”  If you sometimes stay with the child until he is asleep, and not other times, you’ve just given intermittent reinforcement, which will keep the child’s behaviour of seeking you out at bedtime to persist.

So for parents, first decide what the ideal scenario and expectations are for your child.  Then, be consistent so there is no “intermittent reinforcement” of the bedtime behaviors you don’t want.   Writing down the plan so that both parents are in agreement, and so you can remember and stay motivated when you are tired can make all the difference.

Start School Later meets with the Dept. of Health

July 17, 2012

Tomorrow, July 18, the leaders of the national Start School Later initiative will be meeting with directors at the Substance Abuse and Mental Health Services Administration of the Department of Health. There is a connection between early school start times and depression and suicidal thoughts that needs to be addressed.

The full press release is below, and I’ll post the update from the meeting in the next few days. If you’d like to weigh in with your support of later school start times you can sign the petition at http://www.startschoollater.net
RELEASE: July 16, 2012: GRASSROOTS GROUP ASKS FEDERAL AGENCY TO ADDRESS LINK BETWEEN EARLY HIGH SCHOOL START TIMES, MENTAL HEALTH, AND TEEN SUICIDES:

Contact: Heather Macintosh, 410-279-4569 heathermac@verizon.net
Dr. Terra Ziporyn Snider, Co-Director, 410-262-6616

Start School Later, a national coalition advocating for sane, humane high school start times, is meeting with Dr. Anne Mathews-Younes, Director of the Division of Prevention, Traumatic Stress and Special Programs, and Dr. Richard McKeon, Director of the Suicide Prevention Resource Center, at the Substance Abuse and Mental Health Services Administration (SAMHSA), an agency of the US Dept of Health and Human Services (HHS), Wednesday, July 18, in Rockville, MD.

Compelling scientific research shows that adolescents’ sleep needs are being dangerously compromised by the extremely early school schedules of many US high schools. Waking at 5:30 to catch a bus and begin school in the 7 o’clock hour is incompatible with adolescent sleep needs and causing teens to miss out on the crucial sleep they need for physical and mental health and development and optimum academic achievement. Sleep deprivation is strongly linked to anxiety, depression, and suicidal ideation, among other health effects.

SAMHSA is an agency of the U.S. Department of Health and Human Services (HHS), which, in turn, is increasingly recognizing the importance sleep plays in the health and wellness of young people.

“We’re looking forward to discussing ways federal agencies might be helpful in raising awareness and facilitating policies to ensure safe, healthy school hours for all children,” says Terra Ziporyn Snider, PhD, Start School Later’s Co-Director. “This has been impossible to achieve in many local school systems, where all too often politics and myth trump student health and well-being.”

Start School Later is an all-volunteer, national coalition working to ensure that all public schools can set hours compatible with health, safety, equity, and learning. Coalition members attending the SAMHSA meeting include Dr. Terra Ziporyn Snider and Kari Oakes, PA-C, both from Maryland, as well as Terry Cralle, RN, of Virginia, and Debbie Coleman, MBA, faculty member at the Miami University (Ohio).

Mommy’s Sleep Holiday

February 1, 2012

Pretty regularly, women who are desperate for sleep come to me. These women say things like “I’m losing it,” “I’m going to go insane if I don’t get some sleep” or “I can’t take this anymore.”

Most of them are mothers whose sleep is being regularly disrupted by their children. You may think of mothers with infants or toddlers, but this isn’t always the case. Just last week it was a mom of 3 tweens who was being interrupted in the night, and felt completely frazzled because of it.

If this is describes you, or someone close to you – Take It Seriously! When people are so sleep deprived that they are “desperate for sleep” they need help, and soon. Professional sleep help may be needed, however, sometimes a few nights for a ‘Sleep Holiday’ can do wonders.

What do I mean by ‘Sleep Holiday?’ Arrange a few (2-3) nights when the mom can sleep completely uninterrupted. This can make a huge difference helping her feel more emotionally calm, rested, and better able to problem solve and stick to a plan to help her children sleep more independently. (Note – although it’s typically mothers who I see in this situation, it could easily be fathers, or anytone in the position of caregiving in the night).

For those 2-3 nights, arrange for the mother and children to sleep in different places – assign mom the guest room on another floor, better yet, have the children go to grandmas, or mom to go sleep at a hotel or a quiet friends house. The mother should go to bed at her earliest usual time, and sleep until she is done, without an alarm. Do all the things we’ve talked about to make the bedroom an ideal place to sleep, and turn off all phones and alarms.

For mothers who are breastfeeding, it may not be possible to have such long breaks from night-time caregiving, but is just as important. Figure out a strategy that will work for your family to get mom some long periods of uninterrupted sleep. Possibly mom can do the first feeding of the night, then dad can give a bottle later in the night. Even just using this strategy on weekends will result in a better rested mom.

Again, if you or your loved one is feeling ‘desperate for sleep’ take it seriously, and make a plan for them to have a ‘Sleep Holiday’ with less interruptions immediately, starting tonight.

Meet Us at the Bus Stop

January 24, 2012

So . . . how many of you are driving to work at 6:30ish? Ever see a kid suddenly caught in your headlights as they are waiting for the bus?

Over the last months the Start School Later movement has been gathering steam as almost 3,000 people across the nation have signed the petition, and the media has discussed the research showing that students do better when school starts later.

This week, on Thursday January 26th, the Meet us at the Bus Stop event is happening across the country to highlight how early children have to get up for school, so early that they are often waiting in the dark, on cold winter mornings, to catch the bus. Please join in by posting photos or video interviews of your children as they are waiting for the bus on Thursday morming. You can post them on Facebook at https://www.facebook.com/events/279393105455960/

See video from the previous Winter Solstice 2011 event at http://www.youtube.com/watch?v=rl0zvs43wjQ&feature=youtu.be

Sign the Start School Later petition at http://signon.org/sign/promote-legislation-to.fb1?source=s.fb&r_by=1521139

Better School Start Times

December 31, 2011

Over the last several months national efforts to start school later have been growing, and it’s about time! For over 2 decades it’s been well established by medical research that there is a shift of the internal body clock during puberty. This causes teens to become sleepy later than younger children, and wake up later. This is a physiologic change, and not simply a preference for later socializing or “laziness” in the morning as was sometimes described.

Terra Snider, PhD, has created a national petition calling for legislation to prevent high schools from starting before 8am. When students go to school at times when they are most alert their performance improves, including improved test scores, decreased absenteeism, and increased graduation rates.

This issue is very close to my heart, and of utmost importance. Right out of college, in the early 1990’s, I worked in the research lab of Dr. Mary Carskadon, the leading researcher on children’s sleep/alertness patterns. After a couple years my impression was that a lot was known about this among researchers, but wasn’t being used to make children’s lives better. So although I’m interested in research, I decided to become a physician and help people with sleep problems. Now in my private practice it is striking how many adults say their sleep problems started as teens. For this reason I love to help children with sleep problems in hopes of improving their sleep before they’ve had problems for 20+ years.

Please sign this important petition, then ask your circle of friends to sign it too. http://signon.org/sign/promote-legislation-to.fb1?source=s.fb&r_by=1521139.   As of this writing there are 1466 signators across the nation, and growing each day.

There is a wonderful website by Dennis Nolan, JD, summarizing the impact of school start time on student’s well-being at http://schoolstarttime.org/.

If you are inspired to lend your talents to improving student’s lives in this way please let me know, or contact organizers directly.

Sleep Class for New Families

May 26, 2011

With a new child in the family, sleep becomes a major issue, both for babies and for parents! If you are one of the many parents who need more good information about sleep, this is the perfect class for you.

In this interactive class you will learn:
– about normal sleep and naps in infants and toddlers up to 3 years
– how sleep impacts babies’ development and growth
– the strategies to help your child learn to sleep on his / her own, from ‘cry it out’ to the ‘no cry sleep solution’ and everything in between
– how to set your lifestyle, and bedroom, for good sleep
– how parents can still get the sleep they need despite parenting in the night

Most importantly, each family will develop their own custom sleep plan over the course of the class, a plan they will benefit from immediately.

Here are the details:
Instructor: Dr. Catherine Darley, naturopathic sleep specialist
Two Dates: Friday June 17th or Saturday June 18th, 10a to 1p
Location: 1904 3rd Ave, Seattle WA, 98101, 2rd floor
(next to Bed, Bath & Beyond in downtown Seattle)
Cost: $65
Register: http://www.naturalsleepmedicine.net

Sleep Health in the News

March 30, 2011

It’s been fun the last week to talk with several folks in the media, both here in Seattle and on the web.  Here’s the links:

Interview about sleep & social skills with Linda Thomas of KIRO news
radio will air Weds, 5-8am, 97.3 fm
http://www.mynorthwest.com/category/news_chick_blog/20110328/Lack-of-sleep-impairs-teen-social-life/#comments

Interview on sleep needs & performance with Michael Harthorne of KOMO
community news
http://ballard.komonews.com/news/health/specialist-ballard-students-suffering-sleep-they-arent-getting/630340

Interview about insomnia with Myrna Sandbrand, RN on BlogTalkRadio

http://www.blogtalkradio.com/ezsleep/2011/03/25/interview-with-dr-darley

I love to talk to people about sleep health, the may ways it impacts their well-being, and what to do to improve sleep.  If you’d like a speaker for your group let me know, drdarley@naturalsleepmedicine.net.


Follow

Get every new post delivered to your Inbox.

Join 36 other followers