"Education is not the filling of a pail, but the lighting of a fire." - W.B. Yeats  

Wednesday, November 25th, 2009

| CWK Producer

Can the number of hours you sleep change the number of inches at your waistline? A new study from Hong Kong says yes. Researchers found that the less sleep kids get, the higher their body mass index.

Teens make time for sports, homework and friends. Most teens, however, admit they get little sleep.

"I'm a little sleep deprived sometimes," says 17-year-old Andy.

"Usually I get like five or six hours at most a night," adds 16-year Nicole.

Several studies, including a recent one in the journal Pediatrics, show kids who sleep less than nine hours a night are more than twice as likely to be overweight.

"We know very well," says obesity specialist Dr. Lonny Horowitz, "that people who don't sleep - regardless of age or sex - gain weight, just because they are not sleeping."

"That makes me want to get a lot more sleep," says Nicole, "because I don't want to gain weight from not sleeping enough."

Why is not sleeping related to weight gain? Doctors say the reason is simple.

"Your metabolism rate is affected," says Dr. Horowitz. "You feel tired the next day. You don't feel well rested. You feel fatigued, and as a result your actual metabolism rate is actually lower. So you burn fewer calories."

But, he says, there are many ways parents can help kids get more sleep: "Make sure the kid is doing athletics, some kind of exercise-- that helps to aid in sleep. Try not to give foods that you know are stimulating -things with caffeine and that sort of thing before going to bed at night."

And simply pointing out the connection between weight and sleep can make some kids get to bed earlier.

"I mean I don't want to be fat or anything," says 17-year-old Pat," I think girls like guys that are more lean and stuff."

A study performed by researchers at Stanford University found that teenagers require approximately one to two hours more sleep than 9- and 10-year-olds, who only require about eight hours of sleep. This goes against the school of thought that allows older kids to stay up later. Parents may want to be on the lookout for the following things, which could be caused from sleep deprivation:

• Difficulty waking in the morning
• Irritability in the afternoon
• Falling asleep during the day
• Oversleeping on the weekend
• Having difficulty remembering or concentrating
• Waking up often and having trouble going back to sleep

Sleep deprivation also can lead to extreme moodiness, poor performance in school and depression. Teens who aren't getting enough sleep also have a higher risk of having car accidents because of falling asleep behind the wheel.

What We Need To Know

As the lives of children seem to be getting busier, their sleeping habits may be one of the first things impacted. Sleep, though being something that often gets sacrificed, is actually one of the most important things in a child's life. Here are some suggestions about sleep:

• Sleep is as important as food and air. Quantity and quality are very important. Most people need between seven-and-a-half to eight-and-a-half hours of uninterrupted sleep. If you want to press the snooze alarm in the morning you are not getting the sleep you need. This could be due to not enough time in bed, external disturbances or a sleep disorder.
• Keep regular hours. Try to go to bed at the same time and get up at the same time every day. Getting up at the same time is most important. Getting bright light, like the sun, when you get up will also help. Try to go to bed only when you are sleepy. Bright light in the morning at a regular time should help you feel sleepy at the same time every night.
• Stay away from stimulants like caffeine. This will help you get deep sleep, which is most refreshing. If you take any caffeine, take it in the morning. Avoid all stimulants in the evening, including chocolate, caffeinated sodas and caffeinated teas. They will delay sleep and increase awakenings during the night.
• Use the bed just for sleeping. Avoid watching television, using laptop computers or reading in bed. Bright light from these activities and subject matter may inhibit sleep. If it helps to read before sleeping, make sure you use a very small wattage bulb to read. A 15-watt bulb should be enough.
• Avoid bright light around the house before bed. Using dimmer switches in living rooms and bathrooms before bed can be helpful. Dimmer switches can be set to maximum brightness for morning routines.
• Don't stress if you feel you are not getting enough sleep. It will just make matters worse. Know you will sleep eventually.
• Avoid exercise near bedtime. No exercise at least three hours before bed.
• Don't go to bed hungry. Have a light snack, but avoid a heavy meal before bed.
• Bedtime routines are helpful for good sleep.
• Avoid looking at the clock if you wake up in the middle of the night. It can cause anxiety.
• If you can't get to sleep for over 30 minutes, get out of bed and do something boring in dim light till you are sleepy.
• Keep your bedroom at a comfortable temperature.
• If you have problems with noise in your environment, you can use a white noise generator. A fan will work.

Resources

• American Sleep Apnea Association
• Journal Pediatrics
• National Sleep Foundation
• Shuteye

Top ˆ

Home  |  About Us  |  Blog  |  Educators  |  Store  |  Contact Us

     What is RSS?

Privacy Policy  |  Site Map