Many parents today are looking for alternative treatments for helping their children (and themselves) with ADHD symptoms. Sometimes medication can be a necessary and effective tool. Most experts recommend that even with medication, the most long-term success is experienced when medication is combined with therapy. In this article series, we are going to explore other alternative factors and methods for helping our little ones get onto a smoother path for success.
It’s no secret- sleep, exercise and diet play a huge role in our overall well-being. These factors also directly affect our behavior and ability to focus. With children it’s magnified! It is well worth the investment to look at developing routines at home to ensure that these physical needs are tended to in the healthiest way possible. In this first of 4 articles series, we are going to break down the scoop on sleep- why it’s important, how much we need and ways we can get more of it.
Sleep-
Sleep deprivation is linked to some pretty serious stuff like cardiovascular disease, depression, ‘brain-fog’, weight gain, irritability and memory loss. From studies of traffic accidents to nutritional decline, lack of sleep is a major link in our top societal concerns. Children, in particular, are highly sensitive to the negative effects from lack of sleep. Imagine a toddler who has stayed up way too late or who has missed his nap- we all know the ending to that story will be in tears and tantrums. 5 year olds, 10 year olds and teens are no different. Their behaviors simply show up differently- somewhere between the adult symptoms and the toddler tantrums. Insufficient sleep is associated with a higher incidence of behavioral problems in children, especially symptoms of attention deficit disorder (ADHD).
A common question I ask of the parents is to tell me about the child’s daily routine. What are they eating, drinking, what type of physical activity are they doing and what is their sleep routine? While I certainly can’t claim it as the fix-all solution, simple corrections like limiting caffeine, increasing sleep and introducing more physical activity can make tremendous changes in behavior.
Most children, I have found, simply are not getting enough hours of sleep. School aged children need to be getting between 10-11 hours of sleep. Adults should be getting 7-8, minimum. The number of hours will vary depending on growth spurts, illness or increased physical/emotional demands. If your exhaustion is unexplained, talk to your doctor- there could be other factors involved.
So what is so magical about sleep?
Sleep is restorative for the mind, body and spirit. Ideally we need long periods of uninterrupted sleep so that we can get to the Rapid Eye Movement (REM) stage of sleep, where our dreams occurs. In this deep stage of sleep, our emotions, daily experiences and memories are processed. Useful information is stored in the long term memory and the stuff we don’t need is ‘trashed’. Elimination of toxins occurs primarily at night and the body repairs itself. It is also the time when we connect to spiritual energy.
Getting a good night’s sleep has tons of benefits. It:
- Boosts your brainpower and your mood (in children- higher academic and behavior success)
- Gives you more energy
- Strengthens the immune system
- Increases your likelihood to stay at a healthy weight
- Improves your decision making
To promote restful sleep, try these routines:
- Eat a light dinner and if possible, take a walk afterwards
- Turn off the electronics (computer, tv, cell phone use) at least one hour before bed
- Use relaxing aromatherapy oils such as lavender
- Run a hot bath 1 hour before bed or develop a night time routine that begins to ‘turn off’ the mind
- Clear your mind by focusing on your breath, pray or read
By the way, the best hours of sleep occur before midnight, because they are more restorative (take note, all you night owls!).
If you’re struggling with sleep for yourself or your child start by asking yourself the questions I ask. What is your routine? What are you/your child eating and drinking? What type of physical activity are you/your child doing?
While I don’t proclaim that sleep is the fix-all to child behavioral concerns, I do believe that it is an essential ingredient in the bigger picture. Sometimes the problems or challenges we face have some solutions right under our nose…or our pillow.
So here’s to a restful night and a renewed day!
