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another reason why we need to sleep

 

A study by Dr Chiara Cirelli at the University of Wisconsin, http://www.bbc.co.uk/news/health-23932577, has discovered that when we sleep, we replace a type of brain cell called “myelin”; which is responsible for protecting brain circuitry.

The study involving mice, found that when the mice slept, myelin doubled in production; with the greatest increase taking place during REM sleep. Conversely,when the mice were forced to stay awake, the genes responsible for cell death and stress were activated.

This study has tremendous implications for the disease multiple sclerosis (MS). This is a disease that damages myelin, and sleep loss may contribute to the symptoms of MS.

Along with these findings, doctors know that deep sleep contributes to the release of growth hormones in children and young adults, as well as an increase in production of proteins. The US National Institute of Neurological Disorders and Stroke (NINDS) concludes, “since proteins are the building blocks needed for cell growth and for repair of damage from factors like stress and ultraviolet rays, deep sleep may truly be “beauty sleep,” says NINDS.

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Baby, child, and teen sleep

Working with sleep deprived babies and children is a joy. It is fixable, and the results lead to happier and healthier children-which in turn leads to happier and better rested parents. It is also a joy because of the long-term benefits of instilling healthy sleep habits at a very young age.

According to Mary Sheedy Kurcinka, author of “Sleepless in America” and “Raising Your Spirited Child” and director of parentchildhelp.com, “79 % of adolescents are not getting enough sleep,and up to 40% of younger children are not getting enough sleep.” http://xrl.us/bpp75t

So how can we help our babies and children get the sleep they need?

  • Start sleep training at 4 months of age.
  • Be consistent with bedtimes, wake times, and nap times.
  • Have a consistent pre-sleep routine.

Once a child enters the teenage years, societal demands become a huge factor. School, homework, sports practices, social media, friends, and television, to name a few! How best can a parent get involved?

  • Monitor your teen’s sleep and wake times, and keep them as consistent as possible, including on weekends and holidays.
  • Keep the television and computer in a central area in the home.
  • Put limits on cell phone use.
  • Keep mealtimes consistent.
  • Provide a comfortable, dark, cool, and quiet sleeping environment.
  • Talk to your teen about the importance of good sleep habits, and getting the right amount of sleep a night.
  •  If your teen is exhausted, and needs to get caught up on sleep-miss an early morning, or late night sport’s practice.

Kurcinka’s advice, ‘If you could do one thing for free that will enhance your child’s performance in school, improve reading skills, promote a healthy immune system, reduce conflict, reduce accidents and reduce cavities-get a good night’s sleep”(emphasis added).

 

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pediatricians worry about an overuse of melatonin supplements in children.

An article from the WSJ, http://goo.gl/4F7Fa illustrates the ongoing discussion about children taking melatonin supplements. Melatonin is a naturally occurring sleep hormone produced in the pineal gland.  Melatonin levels increase when it is dark.  As melatonin levels increase, a person begins to feel drowsy and their body temperature decreases; the perfect condition for sleep to take place!
 

It seems that as people age, their melatonin levels decrease and this could explain why sleep can be more elusive as we get older.  Many adults take melatonin supplements.
 
The concern that doctors have with children being given these supplements, is that it can have an adverse affect on their development.  According to Dr. Ditchek , clinical assistant professor of pediatrics at New York University School of Medicine, “there is a lack of long-term clinical studies to see how the hormone supplement interacts with other hormones in the body, potentially affecting fertility or sexual development.” However he does see a use for it in regulating the sleep-wake cycle of children who have the most severe sleep and neurological disorders.
 
For healthy children who are sleep deprived, it is always better for them to be sleep trained so they can learn how to fall asleep naturally; a skill that will serve both them, and their parents!

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is your cell phone affecting your sleep?

A 2008 study on sleep done by major cell phone manufacturers found that people who sleep with their phone next to them take longer to fall asleep, and don’t experience the deep cycles of sleep they need to feel well rested.

According to a Swedish study, a link was found between “heavy cell phone use and depression, stress and sleep problems.”  Listening to that beep all night long is very distracting and disruptive; whether you are a young adult hoping the love of your life will finally reach out to you, or middle aged hoping your adult child will announce they’re coming home for a visit.

So as not to have your sleep disturbed, try putting your phone in a room other than your bedroom and enjoy a long and restful night of slumber.  If you’re concerned there may be an emergency you need to respond to, just make sure all friends and family have an alternate number to reach you.

Sweet dreams!

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is it A.D.H.D., or is it a chronic sleep deficit?

According to Vatsal G. Thakkar, a Clinical Assistant Professor of Psychiatry at N.Y.U., School of Medicine, many adults and children are wrongly diagnosed with A.D.H.D.  He has treated adults by prescribing melatonin and teaching relaxation techniques to help them sleep.  Once these adults are getting the proper sleep they need, the symptoms of A.D.H.D., tend to disappear.

What are these symptoms?

  • procrastination
  • forgetfulness
  • a propensity to lose things
  • an inability to pay attention

Often what is seen in children who are not getting the restorative sleep their bodies and minds need for proper growth, is not so much tiredness, but hyperactivity and unfocused behavior.

Dr. Thakkar points out that children today are getting less sleep than in previous decades.  In fact the explosion of what he calls the “sleep restricting lifestyle”  which began in the 90’s coincides with an increase in the number of children being diagnosed with A.D.H.D.

Often children have a sleep deficit because they have sleep apnea, restless leg syndrome or frequently interrupted sleep. Many times surgery can help the sleep apnea and snoring by having the tonsils removed.  For children who are not experiencing the restorative, uninterrupted sleep they need, sleep training is in order.

Teaching a child to sleep and helping adults sleep not only can make an impact on attention- deficit problems, but also prevent more serious issues. Chronic delta sleep (deep restorative sleep) deprivation is a factor in depression, heart disease, hypertension, obesity, chronic pain, diabetes and cancer.

Parents, teach your child how to sleep and then give yourself the gift of sleep; either through medication or relaxation techniques, as well as having a consistent bed time and wake time schedule.

Meet Angela

My name is Angela Walsh.  I am a Child Sleep Consultant Certified by the Family Sleep Institute, and the founder of Babes in Sleepland.  As the mother of four grown children (three boys and a girl), my mission is to help parents like you enjoy every … (READ MORE)

What Our Families Are Saying

Viney, Ny,Ny

"Angela was so helpful to me in my early attempts to sleep train my daughter; she was quick to respond, reassuring, empathetic and incredibly patient! Since I was dealing with my own sleep deprivation, I...
Babes in Sleepland
2014-02-06T17:17:52+00:00
"Angela was so helpful to me in my early attempts to sleep train my daughter; she was quick to respond, reassuring, empathetic and incredibly patient! Since I was dealing with my own sleep deprivation, I appreciated that she always sent me a recap of our conversations in an email after we spoke."

Brenda, Milwaukee, WI

"Working with Angela from Babes in Sleepland, our daughter Violet has gotten so much better in just a week’s time.  She’s been so full of smiles and I feel liberated.  Now we can fall head-over-heels...
Babes in Sleepland
2014-02-06T17:18:02+00:00
Testimonials
"Working with Angela from Babes in Sleepland, our daughter Violet has gotten so much better in just a week’s time.  She’s been so full of smiles and I feel liberated.  Now we can fall head-over-heels in love with her. When you are sleep-deprived, it’s hard to be truly happy to see your child in the morning when you have been hanging out with them all night!  Angela, thank you for your support during all these changes. Your business certainly fills a gap that sleep-deprived moms, dads, babies and families need.  With your training and expertise, you are able to take care of moms to get them and the whole family sleeping."

Brandi, Rye, NY

"I didn’t think anyone could help, but then I called Angela.  She was great!  After working with her, my son can now self-soothe, doesn’t eat at all throughout the night, and sleeps so much better!!...
Babes in Sleepland
2014-02-06T17:18:13+00:00
"I didn’t think anyone could help, but then I called Angela.  She was great!  After working with her, my son can now self-soothe, doesn’t eat at all throughout the night, and sleeps so much better!!  AMAZING!  Angela was so helpful and it was so great to be able to contact her with the smallest question or concern."

Cynthia, Old Greenwich, CT

"What I also found so appealing about Angela, is that she respected me as a mother. Her guidance kept me empowered. And she has the sweetest most soothing voice!"
Babes in Sleepland
2017-05-03T13:51:05+00:00
"What I also found so appealing about Angela, is that she respected me as a mother. Her guidance kept me empowered. And she has the sweetest most soothing voice!"

Kate, NY, NY

"After putting Angela’s techniques to use, we had a baby who went from several night wakings to only one waking a night! Angela was a great help, and was sensitive to my beliefs as a...
Babes in Sleepland
2014-02-06T17:16:34+00:00
"After putting Angela’s techniques to use, we had a baby who went from several night wakings to only one waking a night! Angela was a great help, and was sensitive to my beliefs as a parent.  We are so lucky to have worked with her!"

Deb, Comox British Columbia

"Angela helped my daughter make the transition to sleeping in her bassinet, and also helped to clarify the basics of baby sleep cycles. Her sleep habits have greatly improved and she is an alert and...
Babes in Sleepland
2014-02-06T17:16:59+00:00
"Angela helped my daughter make the transition to sleeping in her bassinet, and also helped to clarify the basics of baby sleep cycles. Her sleep habits have greatly improved and she is an alert and happy baby. I am so grateful for Angela’s help and would recommend her services to anyone who has questions or problems around their baby’s sleep."
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