Orlando Family Magazine

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Family
TECH TALK
For growing children, adequate sleep may be every bit as important
as nutritious food and daily exercise. Yet, ever since Edison flipped
on the first electric light, experts have been worrying about whether
any of us are getting enough sleep! Now researchers are warning that
online amusements, especially social media, are sabotaging sleep. Not long
ago, the New York Times ran an anxious story about adolescents who
“vamp,” staying up all night and using cellphones to surf, text, tweet, play
games, and binge-watch shows. Apparently, some teens even text in their
sleep, sending messages they don’t remember the next day!
The best way to counteract these trends is to teach good sleep habits
when kids are young and parents are firmly in control. Throughout
elementary school, it’s a good idea to establish a clear bedtime by
counting backward 10-11 hours from when a child needs to be up in
the morning. [For current research about how much sleep kids need,
visit ] To help kids
fall asleep, guide them toward a predictable, self-soothing routine. For
example: a warm bath, getting things organized for the day ahead, low
lights, soft music, a bit of reading, a snuggle with a stuffed animal, etc.
The specific ingredients may vary depending on the child’s age and
temperament, but experts point out that learning to do something
consistently in preparation for sleep has lifelong benefits.
In middle school children grow rapidly, so they still need more sleep –
and less social media – than they think they do. Sleep experts recommend
that bedrooms remain tech-free zones with no cellphones, video games,
or televisions. Get an old-fashioned alarm clock, and insist that all devices
observe a curfew in a room you can supervise. Make it a goal for everyone
in the family to get an hour of tech-free time before bed!
By high school, most kids will challenge these rules, so parents may
need new strategies. Talk to teens about how plenty of sleep at night
Helping Kids
Get Enough
Sleep in a
24/7 World
By Carolyn Jabs
equates to being happier (and/or well rested for sports,
academic challenges, etc.) during the next day. The goal is
to help kids develop a genuine appreciation for the benefits
of sleep so they will make healthy decisions even when you
aren’t around. Here are some points worth making:
How Much is Enough? Rather than arguing about
how much sleep he needs, make your teen responsible
for behaviors associated with being well-rested. Can your
teen get up at the right time in the morning and do what
needs to be done without nagging from you? Can he stay
awake and pay attention at school? Is your teen able to
get through most days without being hostile, grouchy, or
irritable – all common side effects of fatigue? Explain to
your child that when the answer to all of these questions
is yes, you’ll back off about bedtime. If you see slippage
in schedules, grades, or moods, however, you’ll need to
reassert control.
The Risks of Too Little. Teens should know about
research showing that too little sleep has consequences for
physical and mental health. In addition to the negative
effects on mood and attention, sleep deprivation is also
associated with high blood pressure and an increase in
stress hormones. Teens may also be interested to know
that researchers have connected too little sleep to increased
feelings of hunger which may lead to weight gain.
Online Seductions. Teens aren’t going to want to hear
this but, sleep experts are convinced that being online
before bedtime makes it harder to fall asleep. For one
thing, light is a stimulant that interferes with the sleep
cycle. In addition, many online pastimes – competitive
games, social media, streaming videos – activate
emotions that thwart sleep. If your teen resists the idea
of disconnecting at bedtime, talk about what’s going on.
Some teens whose lives are heavily scheduled feel that their
only unstructured time occurs after “lights out.” Others
experience FOMO (fear of missing out) whenever they
are offline. Understanding why your teen wants a phone
under the pillow may help you work together to establish
better boundaries and balance.
Becoming Self Aware. Teens are more likely to make
sleep a priority when they are aware of their own patterns,
so encourage your child to keep a sleep diary. What time
did he get into bed? How long did it take to fall asleep?
What was happening immediately before bedtime? Did he
wake up spontaneously (a sign that sleep was adequate)?
When was your child tired during the day? Did he take
a nap in the afternoon? If so, how long? Did he wake up
refreshed or groggy? Doing this for a week or two may
help your teen make the connection between better sleep
and better performance.
Finally, remember that children who lead full and
complicated lives may need help with the kind of off-line
relaxation that leads to restorative sleep. Depending on
your family’s values, you may want to encourage your child
to pray, count blessings, meditate, keep a journal, focus
on deep breathing, or write down problems so they can be
set aside. All of these are time-tested strategies for stepping
away from the pressures of a 24/7 world and finding peace
at the end of the day.
ORLANDO FAMILY MAGAZINE FEBRUARY 2016 26