[March 03, 2015] |
|
NYU Langone: Don't Let Daylight Savings Disrupt Your Child's Sleep
Parents and their children may feel a bit more tired come March 8 at
2:00 a.m. when they set their clocks forward one hour for Daylight
Savings Time. That's because when you wake up that day -- one hour
earlier -- you will have already lost one hour of sleep.
That's why parents should start thinking about "sleep hygiene" for their
kids and teens this week, says Dr.
Sanjeev Kothare, director of NYU
Langone's Pediatric Sleep Disorders Program.
"Maintaining a normal sleep schedule is vital to the success of many
children and adolescents who need sufficient sleep each night to perform
at their highest levels," Kothare says.
Dr. Kothare's sleep tips for Daylight Savings Time include:
-
Gradually move sleep times earlier each night: In the week
before Daylight Savings Time, gradually, push up children's and teens'
bedtimes 15 minutes earlier every two days. Also, try this in the
morning, and wake up 15 minutes earlier every two days. In one week,
you'll have adjusted to the time lost by Daylight Savings Time.
-
Get sunlight: Even though it's winter, you should still try to
get as much sunlight as possible in the morning. Early morning
sunlight establishes our circadian rhythms, or sleep cycles. Even a
sunny room helps.
-
Avoid naps: Try to skip naps around Daylight Savings Time. Your
children will sleep better throughout the night, and fall asleep more
easily.
-
Limit caffeine: Caffeine stays in the body for 8 to 10 hours,
so parents should limit intake in the afternoon, especially after 3:00
p.m.
-
Power down devices: The blue light found in televisions, iPads,
computer screens, smartphones and video games keep brain activity
high, which can be detrimental to falling asleep. Limit your child's
use of these electronics a few hours before bedtime. Instead, try to
unwind by dimming the lights and relaxing with a book in bed.
-
Stay on a sleep schedule through the weekend - don't go way off
track on the weekends, or it will be tougher to fall asleep on Sunday
night, which could lead to a disturbed sleep cycle.
[ Back To TMCnet.com's Homepage ]
|