Sleep deprivation contributes to poor physical health as
well problems with: attention, concentration, reaction time, judgement, memory,
academic performance, emotional regulation, behavior, and much more.
Lack of sleep is one of the top reasons for psychiatric
admissions for teens.
Sleep Hygiene
Most of our behavior is controlled or highly influenced by
the old or mid brain, learned habits in response to cues. While it takes time and consistency, habits,
or the responses to cues can be changed for almost anyone. There are hundreds, perhaps more than a
thousand cues which can influence sleep.
For example:
Routine: i.e., story time, getting into pajamas, bath time,
dinner, etc.
Smells: i.e., dinner, smell of bath soap, etc.
Tactile sensations: i.e., warm bath, hug
Light sensations: i.e., lights turning off, getting dark
Sounds: i.e., relaxing music, “good night”
Taste: i.e., white string cheese, banana, warm milk.
And our very powerful circadian rhythm.
Of course, some children… or adults do not experience these
cues on a consistent basis. They need to
learn to associate these and other cues with sleep. The human is the only animal that can planfully
and purposely reprogram how we respond to cues and triggers. We can also help others, such as children,
reprogram how they respond.
Get enough, but not too much sleep. You may once a week, allow yourself to stay
in bed until you naturally wake up without an alarm of some kind. But… when you
wake up. Get up. However; if you are chronically not getting enough sleep, it is better to go to bed a little earlier, though not so much that you wake up and have trouble getting to sleep again.
Set a sleep schedule and keep it within ½ hour every night
of the week; except for one or two nights when you may stay up a little, but
not a lot later (best if absolutely consistent 7 nights and 7 mornings a week).
If you must work a rotating shift schedule, keep a schedule according to your
shift. (Rotating work schedules have their problems and should be avoided when
possible.) Keeping a regular schedule
helps condition your body to expect sleep at certain times. Routines are
crucial cues to which our body and mind learn to respond. Young children can have naps, infants must have frequent naps and
toddlers should have naps. Children should stick with the same schedule, within
a ½ hour variance as much as possible seven days a week.
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