Showing posts with label Sleep. Show all posts
Showing posts with label Sleep. Show all posts

Sunday, June 29, 2014

Music To Sleep / Música que me ayuda a Dormir / Parte II


Segunda entrega de música que me ayuda a relajarme después de un intenso día de trabajo con gente, solo trabajo 4 horas pero es agotador. Si te pudiera dar un consejo es que escuches esta música solo al momento de ir a dormir y si puedes visualizar lo que deseas mejor aún. En el caso de Statam Kaur, escuchar su música mientras duermes te hará sentir distinto cuando despiertes, recordar que ella trabaja con mantras que son muy positivos para nuestra mente y alma.

1 Snatam Kaur - Feeling Good Today! (2009) (New Age - Mantra)


2 Babies Go - Abba (2007) (Ambient - Instrumental)


3 Steven Halpern - Deel Alpha (2012) (New Age - Ambient)


4 Bach - The Very Best of Bach (Classsical - Barroco)

5 Tchaikovsky - The Very Best of Tchaikovsky (Classical - Romaticism)




6 Kings of Convenience - Declaration of Dependence (2009) (Acoustic)


7 Simon & Garfunkel -Greatest Hits (1972) (Folk)


8 José González - Veneer (2005) (Acoustic)


9 Pink Martini - A Retrospective (2011) (Lounge)


10 Benedictine Monk of Santo Domingo de los Silos - Chant (1994) (Gregorian Chant)


Fuente: YO

Sunday, May 11, 2014

The Power of Baroque Music as Help for Anxiety

Baroque music i.e. music composed during the Baroque era (1600 - 1750) has been shown to have a calming effect on the brain. It is generally the slow movements of such music which has this effect.

It is believed to be it does this because the rhythm is around 60 beats per minute which is similar to a resting heartrate. The brain 'entrains' itself to rhythm. We have all noticed the tendency of our foot to tap when we hear certain types of music. This is the brain buying into the rhythm and going along with it.


We all have brainwaves which move at different frequencies depending what we are doing or thinking. An EEG recording is similar to the more familiar ECG for measuring the heart. With an EEG, however, the electrodes are placed on the head.

This is a painless procedure. The electrodes gives a readout of wiggly lines. These show the frequency of the brainwaves produced in the different areas.

brainwaves diagram showing alpha and theta

What do the different brainwave frequencies mean?


Brainwaves in a human vary from beta waves (which are upwards of 15 cycles per second) and appear very spiky, through alpha waves, theta waves, and delta waves. 

Most of the time we are awake and participating in everyday life we have beta waves.
When we are deeply asleep we have a high percentage of delta waves which are like a gently rolling ocean.

So as we fall asleep our brainwaves gradually slow through all the stages to delta. Then they move back up again as we wake.

When we dream we are usually in theta and then if this is just one dream period we then go deeper again. There is a diagram of this on the page that explains nightmares.
Alpha waves are the daytime magic ones, when we are awake.

It is during alpha that we can access our unconscious thoughts. During hypnosis the client goes into the alpha state so that their issues may be accessed without the thinking and rationalising part of the brain getting in the way.

It is thought that it is during our dreams when we sleep that we resolve issues of the day and that is done during theta.

How do we know all this?


Research in Bulgaria have found that slow Baroque music entrains the brain into alpha waves. Studies have been done whereby such music, when played in the background during lessons in junior school classrooms, has a calming effect and enables children to concentrate on their lesson far better.

I have sometimes given patients suffering from PTSD or other severe anxieties which stopped them sleeping, or gave them constant nightmares, a CD of Baroque music with the instruction to just play it quietly in the background when they go to bed. In many cases this has had a significant effect and has enabled them to sleep better, often through the night, and to reduce the occurrence of nightmares.

To feel the calming effect of this music you don't have to consciously listen to it but to allow it to play softly in the background as you do everyday tasks. 

I have found some commercially available cds of this music which are available to buy should you wish. The most famous Baroque (1600-1760) composers are probably Bach, Vivaldi, Pachelbel, Handel Telemann, Purcell, Scarlatti. It is the slow, largo, movements of their works which are relevant here. There are few CDs available at present which are made up exclusively of such tracks so you may have to put together your own. Some of the tracks can be purchased individually as mp3 downloads on Amazon and similar sites.

If you feel inclined to listen to largo music combined with the sounds of nature, then I can recommend the Solitudes series by Dan Gibson, which do just that. There are two CDs of music by Pachelbel, Forever by the Sea and In the Garden as well as Bach Forever by the Sea which incorporates his music with the sounds of the ocean. Further details of these can be found in my Amazon Store.

Pachelbel: Forever By the SeaBach: Forever By the SeaPachelbel: in the GardenBeethoven: Forever By the SeaGreat Baroque Adagios

Wednesday, January 29, 2014

Massage and Sleep Disorders


Massage is often used to help babies sleep, and it can be useful in treating sleep disorders in adults. Massage is one of several hands-on strategies known collectively as bodywork. And if you've ever had a good, thorough massage, you know the feeling of being "worked over." But you also know how relaxing it can be.

The benefits of massage are many. It is regularly used in sports clinics and rehabilitation centers to loosen or soothe sore, aching muscles. Massage also helps to reduce stress, improve circulation, release tension, lower heart rate and blood pressure, and possibly even strengthen the immune system. These relaxing effects may therefore make massage a helpful aid in restoring restful sleep. Massage may be especially beneficial in treating sleeping problems that stem from stress, migraine headache, pain, and muscle and joint stiffness.

You might want to spring for a massage from a professional. One session may be all it takes to get you hooked. If you do opt for a professional massage, be sure to tell the practitioner if you have any particular illness or injury that they should be aware of, such as arthritis or fibromyalgia.

One of the good things about massage, of course, is that you don't have to visit a professional to capture its benefits. You can ask your partner, friend, or family member for a soothing rubdown. You can also give yourself a mini massage, focusing on the muscle groups that are within reach. Using small, circular movements with your fingers and hands, you can massage your scalp, forehead, face, neck and upper shoulders, lower back, arms, legs, and feet. There are also a variety of massaging devices available in various price ranges that can help extend your reach or provide soothing heat as well as relaxing vibrations.

Sunday, January 19, 2014

Brain Waves and Meditation


Mar. 31, 2010 — Forget about crystals and candles, and about sitting and breathing in awkward ways. Meditation research explores how the brain works when we refrain from concentration, rumination and intentional thinking. Electrical brain waves suggest that mental activity during meditation is wakeful and relaxed.



"Given the popularity and effectiveness of meditation as a means of alleviating stress and maintaining good health, there is a pressing need for a rigorous investigation of how it affects brain function," says Professor Jim Lagopoulos of Sydney University, Australia. Lagopoulos is the principal investigator of a joint study between his university and researchers from the Norwegian University of Science and Technology (NTNU) on changes in electrical brain activity during nondirective meditation.

Constant brain waves

Whether we are mentally active, resting or asleep, the brain always has some level of electrical activity. The study monitored the frequency and location of electrical brain waves through the use of EEG (electroencephalography). EEG electrodes were placed in standard locations of the scalp using a custom-made hat

Participants were experienced practitioners of Acem Meditation, a nondirective method developed in Norway. They were asked to rest, eyes closed, for 20 minutes, and to meditate for another 20 minutes, in random order. The abundance and location of slow to fast electrical brain waves (delta, theta, alpha, beta) provide a good indication of brain activity.

Relaxed attention with theta

During meditation, theta waves were most abundant in the frontal and middle parts of the brain.

"These types of waves likely originate from a relaxed attention that monitors our inner experiences. Here lies a significant difference between meditation and relaxing without any specific technique," emphasizes Lagopoulos.

"Previous studies have shown that theta waves indicate deep relaxation and occur more frequently in highly experienced meditation practitioners. The source is probably frontal parts of the brain, which are associated with monitoring of other mental processes."

"When we measure mental calm, these regions signal to lower parts of the brain, inducing the physical relaxation response that occurs during meditation."

Silent experiences with alpha


Alpha waves were more abundant in the posterior parts of the brain during meditation than during simple relaxation. They are characteristic of wakeful rest.

"This wave type has been used as a universal sign of relaxation during meditation and other types of rest," comments Professor Øyvind Ellingsen from NTNU. "The amount of alpha waves increases when the brain relaxes from intentional, goal-oriented tasks.This is a sign of deep relaxation, -- but it does not mean that the mind is void."

Neuroimaging studies by Malia F. Mason and co-workers at Dartmouth College NH suggest that the normal resting state of the brain is a silent current of thoughts, images and memories that is not induced by sensory input or intentional reasoning, but emerges spontaneously "from within."

"Spontaneous wandering of the mind is something you become more aware of and familiar with when you meditate," continues Ellingsen, who is an experienced practitioner. "This default activity of the brain is often underestimated. It probably represents a kind of mental processing that connects various experiences and emotional residues, puts them into perspective and lays them to rest."

Different from sleep

Delta waves are characteristic of sleep. There was little delta during the relaxing and meditative tasks, confirming that nondirective meditation is different from sleep.

Beta waves occur when the brain is working on goal-oriented tasks, such as planning a date or reflecting actively over a particular issue. EEG showed few beta waves during meditation and resting.

"These findings indicate that you step away from problem solving both when relaxing and during meditation," says Ellingsen.

Nondirective versus concentration



Several studies indicate better relaxation and stress management by meditation techniques where you refrain from trying to control the content of the mind.

"These methods are often described as nondirective, because practitioners do not actively pursue a particular experience or state of mind. They cultivate the ability to tolerate the spontaneous wandering of the mind without getting too much involved. Instead of concentrating on getting away from stressful thought and emotions, you simple let them pass in an effortless way."

Take home message

Nondirective meditation yields more marked changes in electrical brain wave activity associated with wakeful, relaxed attention, than just resting without any specific mental technique.

Source: http://www.sciencedaily.com/releases/2010/03/100319210631.htm

Wednesday, January 15, 2014

Meet Your Brain Waves — Introducing Alpha, Beta, Theta, Delta, And Gamma


It’s important to understand how your brain contributes to the state of your mind. While most of us focus on looking at our emotions in an attempt to become happier, more spiritual beings, our brains waves and our subconscious mind also play a key part in our quest for fulfillment. 

In this article, we’ll be looking at our five brain wave frequencies and how they affect our state of mind, and will be following up on Thursday with a more in-depth look at the impact they have on us physically and mentally, in addition to some exercises we can do to “switch on” certain frequencies.
Are We The Controllers Of Our Reality?
We easily forget that we are the controllers of our reality – and that “our reality” is not made up of outside influences, but that it actually consists of our thoughts, beliefs and mindset.

Therefore, by learning about the deeper states of consciousness, you can open your subconscious mind and create your reality at will, and with precision. To do this, the first step is understanding your different brain frequencies. Did you know that we all have five (Beta, Alpha, Theta, Delta and Gamma), and each frequency is measured in cycles per second (Hz) and has its own set of characteristics representing a specific level of brain activity and a unique state of consciousness? Smart, eh?
1) Beta (14-40Hz) – The Waking Consciousness And Reasoning Wave
 
Beta brain waves are associated with normal waking consciousness and a heightened state of alertness, logic and critical reasoning.

While Beta brain waves are important for effective functioning throughout the day, they also can translate into stress, anxiety and restlessness.

The voice of Beta can be described as being that nagging little inner critic that gets louder the higher you go into range. Therefore, with a majority of adults operate at Beta; it’s little surprise that stress is today’s most common health problem.
2) Alpha (7.5-14Hz) – The Deep Relaxation Wave

Alpha brain waves are present in deep relaxation and usually when the eyes are closed, when you’re slipping into a lovely daydream or during light meditation. It is an optimal time to program the mind for success and it also heightens your imagination, visualization, memory, learning and concentration.

It is the gateway to your subconscious mind and lies at the base of your conscious awareness. The voice of Alpha is your intuition, which becomes clearer and more profound the closer you get to 7.5Hz.

The renowned Silva Method, by Jose Silva is premised on the power of Alpha. However the Silva Method allows you to achieve this deep relaxation through meditation during waking consciousness.

3) Theta (4-7.5Hz) – The Light Meditation And Sleeping Wave
Theta brain waves are present during deep meditation and light sleep, including the all-important REM dream state. It is the realm of your subconsciousness and only experienced momentarily as you drift off to sleep from Alpha and wake from deep sleep (from Delta).

It is said that a sense of deep spiritual connection and unity with the universe can be experienced at Theta. Your mind’s most deep-seated programs are at Theta and it is where you experience vivid visualizations, great inspiration, profound creativity and exceptional insight. Unlike your other brain waves, the elusive voice of Theta is a silent voice.

It is at the Alpha-Theta border, from 7Hz to 8Hz, where the optimal range for visualization, mind programming and using the creative power of your mind begins. It’s the mental state which you consciously create your reality. At this frequency, you are conscious of your surroundings however your body is in deep relaxation.
4) Delta (0.5-4Hz) – The Deep Sleep Wave
 
The Delta frequency is the slowest of the frequencies and is experienced in deep, dreamless sleep and in very deep, transcendental meditation where awareness is fully detached.

Delta is the realm of your unconscious mind, and the gateway to the universal mind and the collective unconscious, where information received is otherwise unavailable at the conscious level.

Among many things, deep sleep is important for the healing process – as it’s linked with deep healing and regeneration. Hence, not having enough deep sleep is detrimental to your health in more ways than one.
5) Gamma (above 40Hz) – The Insight Wave
This range is the most recently discovered and is the fastest frequency at above 40Hz. While little is known about this state of mind, initial research shows Gamma waves are associated with bursts of insight and high-level information processing.


Thursday, January 31, 2013

Mind Over Mattress: How to Wake Early When All You Want to Do is Sleep (thechangeblog.com)


I normally wake at 5am, and have been doing so for some time. In fact, if I didn’t wake early you probably wouldn’t be reading this right now as I simply wouldn’t have the time to write for this blog. This past week, however, I have struggled to wake early and have been hitting the snooze button for the first time in a long time… what’s going on???

One thing I have learned over the past year and a half is that waking early is not just about setting your alarm clock for a particular time and getting up. For example, it is pointless to force yourself to wake early if it leaves you feeling like a zombie for the rest of the day. If you are interested in waking earlier, the following are a few things I have learned that may be of help. And hopefully we can work out why I have been bashing the snooze button so much….

The Evening Before

Avoid caffeine/ alcohol/ sugar. All these things can potentially affect your quality of sleep and make it incredibly hard to wake when your alarm goes off. When it comes to something like sugar, for example, I indulge my sweet tooth during the day. Then in the evening I avoid it because I know it makes me restless during the night.

Wind down. Don’t go to bed with your mind still active. This is one reason I have been struggling to wake early the past week – I have gotten into the bad habit of shutting down the computer and heading straight to bed. I need to get back into the habit of turning off the computer earlier and instead reading a fictional book followed by some meditation.

Visualize. Just before falling asleep, visualize yourself waking at a particular time. It’s amazing how effectively this works.

Sleep

Get enough. Different people need different amounts of sleep. So the key is to experiment and be aware what amount works well for you. I need at least 6 and a half to 7 hours. When I sleep less than this (such as I did a night or two last week), I always regret it because I am tired all the next day. There is nothing productive about that.

Better quality. I sleep less than I did 2 years ago, but I generally find it easier to wake up. One major reason for this is my quality of sleep is much better (although I am conveniently forgetting the first few months after our son was born). Apart from avoiding the things I mentioned earlier, I usually wear a sleep mask to make things completely dark. Kathryn has nicknamed me Zorro because of this, but it is worth it. Also, I might even look at getting myself a posturpedic pillow (as suggested awhile back by my friend Todd in 24 Powerful Relaxation Techniques).

Waking Early

Have a purpose. I usually find it relatively easy to wake at 5am because I have a clear purpose of what I want to do in the morning. Typically I will spend a few minutes the night before making a list of what I want to do. Then in the morning I am able to quickly focus on these.strawberry_smoothie
Find a morning routine you love. Over the past 1-2 years my mornings have changed from waking up and rushing to get ready and out the door, to waking earlier and incorporating some activities/ habits I enjoy into my mornings. To get some ideas, I highly recommend my articles 24 Daily Habits and 10 Ways to Give Your Morning a Makeover. I obviously don’t do everything in the preceding articles each morning, but once you have some ideas to make your morning more enjoyable it is easy to incorporate at least one or two.
Be sneaky. A very effective trick I do is to place my alarm on the other side of the room, effectively forcing me to get out of bed to turn it off.
Be disciplined. Of course the above trick is no guarantee that I won’t go back and curl up in bed (as I have done a few times over the past week). I don’t think my problem has been discipline so much as the other things I have discussed in this article. But certainly waking earlier does require you to put “mind over mattress”. Remember: “the price of discipline is always less than the pain of regret”.
Small steps. It took me a number of months to go from waking at 7am to 5am. The key was to take it slowly by chipping away at 15 minutes at a time. Take small steps and be patient.

Source:  http://www.thechangeblog.com/how-to-wake-early/

Tuesday, January 15, 2013

24 Daily Habits (thechangeblog.com)

“We first make our habits, and then our habits make us” – John Dryden
I have previously written about how the habit of exercising every day has helped me tremendously. Doing something every day is such a powerful way to form a habit that I thought I would make a list of 24 habits that are worth doing on a daily basis. Note: I have divided these into morning, day and night although some could obviously be under different headings.

The Morning

1. Wake Early: I am a big fan of waking at 5am and spending time working on myself before going to work. I have written more about this habit here: How to Wake Early When All You Want to Do Is Sleep.
2. Exercise: when I had the goal of exercising 4 times a week I found it was very easy to tell myself I will exercise tomorrow instead. Setting the expectation of daily exercise removed this as a potential excuse and I have since reaped the benefits of this daily habit.
3. Review or (even better) Rewrite Your Goals: each day I try to get closer to achieving my short, medium and long term goals. Starting the day by reviewing or rewriting my goals means that I have better awareness of them throughout the day. As Robin Sharma says:
“With better awareness you can make better choices and when you make better choices, you will see better results.”
4. Read and/ or Listen to Motivational Material: in the morning a whole day of endless possibilities lies ahead. I motivate myself to play my best game by reading and listening to inspirational books/ audiobooks. For audiobooks I recommend the free introductory offer from Audible.
5. Visualize the Day Ahead: I like to take a few minutes to shut my eyes and visualize what I want happen in the coming day. It’s amazing how often my desires become reality when I do this.
6. Write a “To Do” List: I like to write out a list in my diary of the important tasks I need to do that day. As they are completed I put a line through them. So simple, yet so effective.
7. Check the News Headlines: I think it’s important to have an idea of what is happening in our community and the world. Also if don’t at least check the main stories, I find it is easy to feel left out of conversations throughout the day. Having said this, much of the news is negative and I’m careful not to spend too much time digesting it unless there is a particular story of note.
8.  Blog: I find there are many benefits to blogging. Starting a blog can help you gain clarity, be creative, make new friends, and may even generate you some income. If you would like to start a blog I recommend Squarespace.
9. Take Time to Look Good: it’s a reality of life that people judge us by our appearance. I take a few minutes each morning to ensure I go out into the world looking the best I can.

The Day

10. Smile. You’ve probably heard about the importance of smiling, but as the saying goes “common sense is often quite uncommon.” I try to carry a smile with me on throughout the day. I find that not only does it make me happier, but it can make other people smile and open the door to conversations with people I haven’t talked to before.
11. Put First Things First: I try to avoid having my day controlled by tasks that are urgent , but not necessarily important. The habit of putting first things first is about organizing and executing your life around your deepest priorities.
12. Under-Promise and Over-Deliver: at work I try to go the extra mile on my projects, especially on the details many people might miss.  I set reasonable deadlines for myself and, when possible, try to get them done early.
13. Be Proactive: being proactive means showing initiative and taking the responsibility to make things happen. Whenever I want to get something done, I ask myself: “what can I do to make this happen?”
14. Snack Well: I substitute the chips, candy and chocolate with fruit, vegetables (carrots and celery are great to chomp on) and nuts.
15. Connect with Nature: I find spending time outdoors in nature is great for my sense of well-being. On work days I like to go for a walk during my lunch break.
16. Ping a Friend: I try to send a quick email or text to a friend each day. It’s a great way to stay in touch with friends when I am extremely busy.
17. Save: I save at least 10% of each paycheck. A great way to find the money to save is to break it down to a daily amount, for example $10-15. By taking account of the Latte Factor I find it easy to save this much.

The Evening

18. Have Family Time: I believe it’s important to be present most evenings. Family time is about quantity and quality.
19. Take Time for Myself: I also believe it’s important to spend a little time each day just for me. Some things I like to do: read, write, meditate, yoga, play music and/ or visit the gym.
20. Tidy Up: a cluttered house can lead to a cluttered mind and fuzzy thinking. I find it’s best to stay on top of things by tidying up each day.
21. Wind Down: I try to switch off the computer and the TV about 30 to 60 minutes before bedtime and let my brain have some down time after a long day. I sleep far more peacefully when I do this.
22.  Review My Day: I find this is a great way to hold myself to account for taking action throughout the day. Did I get closer to achieving my goals? Did I complete my to do list? Did my day go as planned? If not, why not?
23. Say I Love You: don’t just assume that your family members know you love them. I say these words to my wife and sons at least once per day.
24. Go to Bed At A Reasonable Time: the first habit of this list (waking early) begins by going to bed at a reasonable time and getting a good nights sleep.


Saturday, December 15, 2012

Childhood Stress (kidshealth.org)


As providers and caretakers, adults tend to view the world of children as happy and carefree. After all, kids don't have jobs to keep or bills to pay, so what could they possibly have to worry about?

Plenty! Even very young children have worries and feel stress to some degree.

Sources of Stress

Stress is a function of the demands placed on us and our ability to meet them. These demands often come from outside sources, such as family, jobs, friends, or school. But it also can come from within, often related to what we think we should be doing versus what we're actually able to do.

So stress can affect anyone who feels overwhelmed — even kids. In preschoolers, separation from parents can cause anxiety. As kids get older, academic and social pressures (especially from trying to fit in) create stress.

Many kids are too busy to have time to play creatively or relax after school. Kids who complain about all their activities or who refuse to go to them might be overscheduled. Talk with your kids about how they feel about extracurricular activities. If they complain, discuss the pros and cons of stopping one activity. If stopping isn't an option, explore ways to help manage your child's time and responsibilities to lessen the anxiety.

Kids' stress may be intensified by more than just what's happening in their own lives. Do your kids hear you talking about troubles at work, worrying about a relative's illness, or arguing with your spouse about financial matters? Parents should watch how they discuss such issues when their kids are near because children will pick up on their parents' anxieties and start to worry themselves.

World news can cause stress. Kids who see disturbing images on TV or hear talk of natural disasters, war, and terrorism may worry about their own safety and that of the people they love. Talk to your kids about what they see and hear, and monitor what they watch on TV so that you can help them understand what's going on.

Also, be aware of complicating factors, such as an illness, death of a loved one, or a divorce. When these are added to the everyday pressures kids face, the stress is magnified. Even the most amicable divorce can be a difficult experience for kids because their basic security system — their family — is undergoing a tough change. Separated or divorced parents should never put kids in a position of having to choose sides or expose them to negative comments about the other spouse.

Also realize that some things that aren't a big deal to adults can cause significant stress for kids. Let your kids know that you understand they're stressed and don't dismiss their feelings as inappropriate.

Signs and Symptoms

While it's not always easy to recognize when kids are stressed out, short-term behavioral changes — such as mood swings, acting out, changes in sleep patterns, or bedwetting — can be indications. Some kids experience physical effects, including stomachaches and headaches. Others have trouble concentrating or completing schoolwork. Still others become withdrawn or spend a lot of time alone.

Younger children may pick up new habits like thumb sucking, hair twirling, or nose picking; older kids may begin to lie, bully, or defy authority. A child who is stressed may also have nightmares, difficulty leaving you, overreactions to minor problems, and drastic changes in academic performance.

Reducing Stress

How can you help kids cope with stress? Proper rest and good nutrition can boost coping skills, as can good parenting. Make time for your kids each day. Whether they need to talk or just be in the same room with you, make yourself available. Don't try to make them talk, even if you know what they're worried about. Sometimes kids just feel better when you spend time with them on fun activities.

Even as kids get older, quality time is important. It's really hard for some people to come home after work, get down on the floor, and play with their kids or just talk to them about their day — especially if they've had a stressful day themselves. But expressing interest shows that they're important to you.

Help your child cope with stress by talking about what may be causing it. Together, you can come up with a few solutions like cutting back on after-school activities, spending more time talking with parents or teachers, developing an exercise regimen, or keeping a journal.

You can also help by anticipating potentially stressful situations and preparing kids for them. For example, let your son or daughter know ahead of time that a doctor's appointment is coming up and talk about what will happen there. Tailor the information to your child's age — younger kids won't need as much advance preparation or details as older kids or teens.

Remember that some level of stress is normal; let your kids know that it's OK to feel angry, scared, lonely, or anxious and that other people share those feelings. Reassurance is important, so remind them that you're confident that they can handle the situation.

Helping Your Child Cope

When kids can't or won't discuss their stressful issues, try talking about your own. This shows that you're willing to tackle tough topics and are available to talk with when they're ready. If a child shows symptoms that concern you and is unwilling to talk, consult a counselor or other mental health specialist.

Books can help young kids identify with characters in stressful situations and learn how they cope. Check out Alexander and the Terrible, Horrible, No Good, Very Bad Day by Judith Viorst; Tear Soup by Pat Schweibert, Chuck DeKlyen, and Taylor Bills; and Dinosaurs Divorce by Marc Brown and Laurene Krasny Brown.

Most parents have the skills to deal with their child's stress. The time to seek professional attention is when any change in behavior persists, when stress is causing serious anxiety, or when the behavior is causing significant problems in functioning at school or at home.

If you need help finding resources for your child, consult your doctor or the counselors and teachers at school.

Reviewed by: Jennifer Shroff Pendley, PhD
Date reviewed: August 2011

Wednesday, October 31, 2012

Sleep Problems in Teens


Most teens don't get enough sleep, usually because their schedules are overloaded or they spend too much time texting or chatting on the computer with friends until the wee hours of the morning. Other teens try to go to sleep early, but sleep problems prevent them from doing so.

Over time, nights of missed sleep (whether they're caused by a sleep disorder or simply not scheduling enough time for the necessary ZZZs) can build into a sleep deficit. Teens with a sleep deficit are unable to concentrate, study, and work effectively. They can also experience emotional problems, like depression.

What Happens During Sleep?

As we sleep, our brains pass through five stages of sleep. Together, stages 1, 2, 3, 4, and REM (rapid eye movement) sleep make up a sleep cycle. One complete sleep cycle lasts about 90 to 100 minutes. So during an average night's sleep, a person will experience about four or five cycles of sleep.

Stages 1 and 2 are periods of light sleep from which a person can easily be awakened. During these stages, eye movements slow down and eventually stop, heart and breathing rates slow down, and body temperature decreases. Stages 3 and 4 are deep sleep stages. It's more difficult to awaken someone during these stages, and when awakened, a person will often feel groggy and disoriented for a few minutes. Stages 3 and 4 are the most refreshing of the sleep stages — it is this type of sleep that we crave when we are very tired.

The final stage of the sleep cycle is known as REM sleep because of the rapid eye movements that occur during this stage. During REM sleep, other physical changes take place — breathing becomes rapid, the heart beats faster, and the limb muscles don't move. This is the stage of sleep when a person has the most vivid dreams.

What Prevents an Early Bedtime?

Research shows that teens need 8½ to 9½ hours of sleep a night. So, a teen who wakes up for school at 6 a.m. would have to go to bed at 9 p.m. to reach the 9-hour mark. Studies have found that many teens have trouble falling asleep that early, though. It's not because they don't want to sleep. It's because their brains naturally work on later schedules and aren't ready for bed.

During adolescence, the body's circadian rhythm (an internal biological clock) is reset, telling a teen to fall asleep later at night and wake up later in the morning. This change in the circadian rhythm seems to be due to the fact that the brain hormone melatonin is produced later at night in teens than it is for kids and adults, making it harder for teens to fall asleep.

Sometimes this delay in the sleep-wake cycle is so severe that it affects a person's daily functioning. In those cases it's called delayed sleep phase syndrome.

Changes in the body clock aren't the only reason teens lose sleep, though. Read on to learn about some of the biggest causes of sleep deprivation.

Insomnia

Lots of us have insomnia (trouble falling or staying asleep). The most common cause of insomnia is stress. But all sorts of things can lead to insomnia, including physical discomfort (the stuffy nose of a cold or the pain of a headache, for example), emotional troubles (like family problems or relationship difficulties), and even an uncomfortable sleeping environment (a room that's too hot, cold, or noisy).

It's common for teenagers to have insomnia from time to time. But if insomnia lasts for a month or longer with no relief, doctors consider it chronic. Chronic insomnia can be caused by a number of different problems, including medical conditions, mental-health problems, medication side effects, or substance abuse. Teens with chronic insomnia can often get help for their condition from a doctor, therapist, or other counselor.

For some, insomnia can be made worse by worrying about the insomnia itself. A brief period of insomnia can build into something longer lasting when someone becomes anxious about not sleeping or worried about feeling tired the next day. Doctors call this psychophysiologic insomnia.

Periodic Limb Movement Disorder and Restless Legs Syndrome

Teens with these conditions find their sleep is disrupted by leg (or, less frequently, arm) movements, leaving them tired or irritable from lack of sleep.

In the case of periodic limb movement disorder (PLMD), these movements are involuntary twitches or jerks: They're called involuntary because the person isn't consciously controlling them and is often unaware of the movement.

Teens with restless legs syndrome (RLS) actually feel physical sensations in their limbs, such as tingling, itching, cramping, or burning. The only way they can relieve these feelings is by moving their legs or arms to get rid of the discomfort.

Doctors can treat PLMD and RLS with medications. For some teens, treating an iron deficiency can make the conditions go away.

Obstructive Sleep Apnea

This sleep disorder causes a person to stop breathing temporarily during sleep. One common cause of obstructive sleep apnea is enlarged tonsils or adenoids (tissues located in the passage that connects the nose and throat). Being overweight or obese also can lead someone to develop obstructive sleep apnea.

Teens with obstructive sleep apnea might snore, have difficulty breathing, and even sweat heavily during sleep. Because it disrupts sleep, someone with sleep apnea may feel extremely sleepy or irritable during the day.

Treatment is available for teens with sleep apnea. Those who show signs of the condition, such as loud snoring or excessive daytime sleepiness, should be evaluated by a doctor.

Reflux

Gastroesophageal reflux disease (GERD) is another common culprit of sleep loss. With GERD, stomach acids move backward up into the esophagus, producing the uncomfortable, burning sensation known as heartburn.

GERD symptoms can be worse when a person is lying down. Even if someone doesn't notice the feelings of heartburn during sleep, the discomfort it causes can still interfere with the sleep cycle. Some people find they are better able to sleep by lying in an elevated position or by taking medications.

If your teen suffers from GERD, it could be interfering with his or her sleep. Talk to a doctor about treatment options or lifestyle changes, such as changes in diet.

Nightmares

Most teens have nightmares on occasion. But frequent nightmares can disrupt sleep patterns by waking someone during the night.

Some things can trigger more frequent nightmares, including certain medications, drugs, or alcohol. Ironically, sleep deprivation also can be a cause. The most common triggers for more frequent nightmares are emotional, such as stress or anxiety.

If nightmares are interfering with your teen's sleep, consider consulting a doctor, therapist, or other counselor.

Narcolepsy

Teens with narcolepsy are often very sleepy during the day and have sleep "attacks" that may make them suddenly fall asleep, lose muscle control, or see vivid dreamlike images while dozing off or waking up. Nighttime sleep may be disrupted, with frequent awakenings throughout the night.

Narcolepsy can be disturbing because teens fall asleep without warning, making it hazardous to do things like ride a bike or drive. A teens's schooling, work, or social life can be affected by the unusual sleep patterns.

Narcolepsy is not commonly diagnosed in teens, although many cases go unrecognized. People usually begin to have symptoms between the ages of 10 and 25, but might not be properly diagnosed until 10-15 years later. Doctors usually treat narcolepsy with medications and lifestyle changes.

Sleepwalking

It's rare for teens to walk in their sleep; most sleepwalkers are children. Sleepwalking may run in families. It tends to happen most often when a person is sick, has a fever, is not getting enough sleep, or is feeling stress.

Because most sleepwalkers don't sleepwalk often, it's not usually a serious problem. Sleepwalkers tend to go back to bed on their own and don't usually remember sleepwalking. (Sleepwalking often happens during the deeper sleep that takes place during stages 3 and 4 of the sleep cycle.)

Sometimes, though, a sleepwalker will need help moving around obstacles and getting back to bed. It's also true that waking sleepwalkers can startle them (but it isn't harmful), so try to guide a sleepwalker back to bed gently.

How to Help

If your teen seems to be getting enough rest at night but is still feeling tired during the day, it's a good idea to visit the doctor. Excessive tiredness can be caused by all sorts of health problems, not just difficulties with sleep.

If a sleep problem is suspected, the doctor will evaluate your teen's overall health and sleep habits. In addition to doing a physical examination, the doctor will take a medical history by asking about any concerns and symptoms your teen has, and about his or her past health, your family's health, and any medications your teen is taking. The doctor may also do tests to find out whether any conditions — such as obstructive sleep apnea — might be interfering with sleep.

Different sleep problems are treated differently. Some can be treated with medications, whereas others can be helped by special techniques such as light therapy (where someone sits in front of a lightbox for a certain amount of time each day) or other practices that can help reset a person's body clock.

When teens have sleep problems, doctors often encourage them to make lifestyle changes — like turning off the cell phone or computer before bed, cutting down on caffeine, or avoiding violent video games or movies at night — to promote good sleeping habits.

Reviewed by: Mary L. Gavin, MD
Date reviewed: May 2011

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