It's not easy, but parents still have the power to encourage good sleep habits

Photo by cottonbro studio on Pexels.com

Writer: Juliann Garey

Clinical Experts: Allison Baker, MD , Mary A. Carskadon, PhD , Max Van Gilder, MD

What You'll Learn

- How much sleep do teenagers need?

- What gets in the way of sleep for teenagers?

- What kind of limits can parents set to help teens get more sleep?

- What kind of little changes will help teens get more sleep?

- Quick Read

- Full Article

- It takes commitment

- Parents are important, no matter what kids say

- Be consistent with teenage sleeping habits

- Screens off an hour before bed

- Watch the snacking

- Boost the biological clock

- Simplify

- Set a good example

- Streamline mornings

- Pump up productivity

- The bed is for sleep

- Final advice on teens and sleep

Many teenagers are so busy with school, activities, friends and social media that they don’t get the 9 hours of sleep experts say they need. It’s not easy for parents to control what teens do. But there are things parents can do to help them get more sleep.

First, teens have to realize that getting a couple more hours of sleep will improve their mood. It will also make them better at academics, sports, and other things. They may not see this right away so it’s a good idea to talk to them about how important sleep is.

Putting limits on screen time is important because the “blue light” that comes from screens keeps kids from being able to get to sleep. And getting kids to stick to a sleep schedule can do wonders. That may mean dragging your teen out of bed even on weekends. And you may even have to put limits on how late they can stay up doing homework. Getting more sleep is something kids need to do every night, not once in a while.

Late-night eating and drinking, especially anything with caffeine, can keep kids from falling asleep. But so can what’s going on in their bodies and brains. Teens’ brains make melatonin, the sleep hormone, at different times than the rest of us. If your teen has real problems falling asleep, you might want to ask their doctor about using a low dose of the non-prescription version of melatonin as a sleep aid.

From the time they hit puberty until the age of 22, adolescents need about 9 hours of sleep a night to function optimally — to be physically, mentally, and cognitively healthy. Tell this to nine out of ten teenagers (or their parents for that matter) and they will laugh. What teenager has time to sleep for 9 hours a night during the school year?

Very few. In fact only about 8 percent of American teenagers get the sleep they need, according to a study in the Journal of Adolescent Health. The rest live with chronic sleep deprivation — some mild to moderate, but more than half (59 percent) with severe sleep deprivation, meaning they sleep on average six hours or less most school nights.

In fact the nation’s pediatricians have declared insufficient sleep for adolescents “an important public health issue.” In a report, the American Academy of Pediatrics noted that lack of sleep not only undermines teenagers’ safety and their academic performance, but puts them at higher risk for depression and obesity. The AAP report supports later start times for high schools and middle schools.

Sweeping policy changes may eventually help our kids stay awake in geometry — and behind the wheel on the way to school — but in the short term we need to do as much as we can to get our kids to build more sleep into their lives.

There are lifestyle changes that middle- and high-schoolers can make, and even several small changes can have a big effect on their well-being. We asked some experts for their advice on how to combat sleep deprivation and win back a couple of precious hours a night. Here’s what they said:

It takes commitment

It’s one thing to enforce bedtime for a younger child — though that can be a tough and prolonged battle, too. But when it comes to adolescents, it’s trickier. Teens aren’t likely to change their sleep habits unless they recognize that more sleep will make them feel better and improve their performance in school. And both teens and parents have to be willing to put in the effort. It’s hard, but parents need to show that it’s important, and talk it out.

Parents are important, no matter what kids say

“There’s pretty good evidence that parental help with limit-setting around bedtimes and study times and media is helpful,” says Mary Carskadon, PhD, a professor of psychiatry at Brown University and director of chronobiology and sleep research at Bradley Hospital in Providence, Rhode Island. “It’s hard to jump in with teens if you haven’t started when the child is younger,” she adds, but despite adolescents’ expectations of autonomy, parental influence and expectations really do help kids make better decisions about managing their time.

Be consistent with teenage sleeping habits

“Consistency is really, really crucial in terms of building healthy sleep habits,” says Alison Baker, MD, a child and adolescent psychiatrist. That means it’s important for your teen to go to bed as close as possible to the same time every night, and get as close to 8 hours of sleep as possible. But it’s also important for them to stick to the same schedule — within reason — on the weekends.

If a kid’s sleep schedule shifts dramatically on the weekends — staying up most of the night and sleeping until midafternoon Saturday and Sunday — the chances of getting back to normal Sunday night are slim. It’s not easy for kids to resist — no one wants to be the first to leave the party — but the academic, athletic, and social demands of the week have no time for the weekend.

Screens off an hour before bed

Most clinicians, and everyone we talked to, emphasize the importance of turning off all electronic devices a minimum of an hour before the time young people are trying to go to sleep. And it’s more than just excitement. Electronic screens emit a glow called “blue light” at a particular frequency that sends “a signal to the brain which suppresses the production of melatonin and keeps kids from feeling tired,” says Max Van Gilder, MD, a pediatrician in practice for 40 years. He suggests planning ahead so that homework that needs to be done on a screen is completed by early evening and “off-screen” work is saved for later at night. That also means no “unwinding” by checking social media or YouTube.

What’s more, social media is a great place to find new sources of anxiety. Good luck getting to sleep if you’ve just read something socially stressful from your best frenemy.

Dr. Van Gilder also recommends f.lux, a free app that automatically adjusts the light on your computer screen to coincide with the time of day. F.lux automatically removes the stimulating blue light from your computer screen at night so that you’re able to sleep better even if you’ve been up late working on a paper.

And the family can help, too, by altering the home environment. It can be useful to start gradually dimming lights around the house to signal when it’s time to quiet down and start moving towards sleep.

Watch the snacking

Adolescents, many of whom have control over their diet for the first time, are prone to eating and drinking on an ersatz schedule, as a means to self-regulate, or to stay awake, or just because they can. But the bag of chips, or the cookies at 1am, or caffeine any time after dinner — whether or not they help get the essay written — can postpone sleep, and harmfully.

Boost the biological clock

One of the most significant physiological changes to occur in adolescence is a shift in the production of melatonin, the sleep hormone. Effectively, teens are living in a different time zone than the rest of us. But “that is the normal circadian rhythm for 15-22-year-olds,” says Dr. Van Gilder. He frequently recommends that teens who have trouble sleeping try taking a low dose (2-3 mg) of melatonin (a non-prescription vitamin which can be purchased at the drugstore) one to two hours before it’s time to go to bed to help jumpstart melatonin production.

Simplify

“Overscheduling” and the pressure to build a college resume have pushed many teens beyond what they can reasonably accomplish in the space of a day or a week. “We need to get colleges to revise the message they’re sending,” Dr. Carskadon says. “But the family really is the core. You have to help your child understand that they can’t do a hundred percent of everything.” Kids need you to help them set realistic expectations for their time, and your support and acceptance when approaching the college process.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

Click here to follow James Donaldson's Blog

Set a good example

“Parents need to model good sleep habits for their teens,” Dr. Baker says. “Staying up all night with your kid to edit their paper or pulling an all-nighter for work yourself isn’t really sending the right message.” Parents who make sleep a priority for themselves show their kids that it’s part of living a healthy lifestyle — like eating right and exercising regularly.

Streamline mornings

While there’s not much you can do about your school’s start time, Dr. Van Gilder says teens should organize their mornings so that they can sleep in “as long as is humanly possible.” Consider showering, picking out clothes, and packing up books before bed so you don’t have to spend time doing it in the morning. “Ask mom or dad to make you an egg sandwich to eat on the bus. Whatever it takes to squeeze in as much sleep as possible and arrive one minute before school starts.”

Pump up productivity

For the first two years of high school Gabriel Levine, now 19, bought into the pervasive attitude at Hunter College High School that he describes as “basically, it’s cool to do really well on as little sleep as possible.” Then at the beginning of junior year he got very interested in the topic of productivity and started reading a lot of studies. “I discovered that a lot of my academic performance could be better by sleeping a full 8 hours than by staying up all night studying. Cognitive functioning is just better with sleep and without it, you sacrifice that.”

Since then Levine, who just finished his first year at the University of Chicago, has been committed to getting a minimum of 7-8 hours of sleep every night. He managed this in high school, he says, by using the odd bits of time during the day he’d been inclined to blow off as too short to be fruitful. “I’d even work during rehearsals when I wasn’t needed on stage,” he says.

Levine also found that he worked most productively in 45-minute blocks separated by 10-minute breaks to clear his head. “If you break it down into to bite-size pieces and use the time you have during the day, you can get a lot done and be a lot more relaxed about the whole thing.”

The bed is for sleep

Experts agree that it’s easier to fall asleep and stay asleep if you associate the bed with sleeping. That means working in another room you associate with getting work done might get you to the finish line faster, as well as allowing you to shift gears when it’s time for sleep. “Once a place has been unproductive for me, it’s tainted,” says Levine, who doesn’t study in any room that has a bed. “If I’ve gotten really good work done somewhere then I keep going back and the association reinforces the reality.”

Cutting down on distractions also gets one closer to potential sleep time. Kids shouldn’t be chatting with friends or keeping an eye on TikTok while they do their chemistry homework.

Final advice on teens and sleep

Check in with your teen and ask (not nag, but ask), “What can I do to help keep you on track?” If your teen can be consistent about making even a few of the changes suggested above, you might both be surprised at how quickly you can all reap the rewards of (more) sleep.

Photo by cottonbro studio on Pexels.com https://standingabovethecrowd.com/?p=16469

https://www.youtube.com/watch?v=hLPT8NNOjPI

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

Click here to follow James Donaldson's Blog https://standingabovethecrowd.com/?p=16637

There are several ways to say goodbye to bad nights

Writer: Beth Arky

Clinical Experts: Anna Loiterstein, PsyD , Wendy Nash, MD

What You'll Learn

- What are some of the reasons kids might have trouble sleeping?

- What is sleep training for older kids?

- How can CBT help children sleep better?

- Quick Read

- Full Article

- Talk to your child

- Validate fears, encourage bravery

- Sleep training

- Create a routine

- Minimize dependence, reward bravery

- Instill good sleep hygiene

- When it’s time to evaluate

- Cognitive behavioral therapy for insomnia

- Medicating for insomnia

It’s frustrating for parents when a kid can’t go to sleep or stay asleep without help. But there are steps you can take to move your child to sleeping on their own.

The first thing to do is find out what’s keeping them from sleeping. Are they anxious? Afraid of the dark? Scared to sleep alone? Just talking to kids about fears around sleep can make them feel better. Once you’ve done that, you can start what’s called “sleep training.”

Sleep training for older kids involves parents using gradual steps to get kids to sleep independently. For example, you might go from sitting in a chair next to the bed one night to moving the chair across the room the next night. You can continue these small steps until they’re sleeping on their own. It’s good to let your kid know you understand how hard this is for them but that you’re sure that with practice, they’ll be able to do it. The goal is to be able to come in, say goodnight and have your child be able to fall asleep.

Posting a sleep schedule also helps kids stay on track. It can include everything from brushing teeth to turning out the light. This also helps parents keep track of any patterns or sleep problems. For example, you might find that Sunday night is harder because Monday is the first day of the school week. Other routines like a warm bath before bed and using bed only for sleep also help. If kids wake up in the middle of the night, it’s best to send them back to bed right away.

If your child still can’t sleep after making changes like these, it’s time to talk to their pediatrician. CBT (cognitive behavioral therapy) can be a helpful treatment for sleep issues, and medication may help in some cases.

Countless parents have experienced the frustration of trying to get kids to go to sleep and stay asleep. The coronavirus didn’t help matters. A lot of kids, even those who had no significant sleep issues previously, had trouble during the pandemic. And those who had struggled in the past may have regressed.

Confusing changes in routine and increased anxiety — older kids might worry, while younger children might sense their parents’ anxiety — can cause behavioral issues across the board. Sleep is no exception.

Fortunately, there are well-tested strategies for helping kids learn to fall asleep in their own beds and stay asleep. A form of behavioral therapy called CBT-I (cognitive behavioral therapy for insomnia) has been shown to be more effective than medication for treating kids with insomnia, explains Wendy Nash, MD, a child and adolescent psychiatrist. And for children with less severe problems, parents can use CBT strategies to change sleep habits.

So what’s a parent to do? First, you want to identify the issue. Then you can seek out solutions. The same guidelines can also be applied to naps, which are more invaluable than ever, given how many parents are working from home.

Talk to your child

Just chatting with a child about the issues surrounding sleep is a good jumping-off point. Anna Loiterstein, PsyD, a clinical psychologist, says parents should first try to understand what’s going on with their child. Let’s say they’re anxious. During the COVID-19 pandemic, it might have been fear that they or their parents will get sick. Now it might be related to school, conflicts with friends, or separating from their parents.

Validate fears, encourage bravery

Dr. Loiterstein says the idea is to empathize and validate the child’s fear. Start by saying, “I understand you’re feeling scared and that’s a really hard feeling,” and then encourage bravery. So, a parent could tell their child they understand it can feel really frightening to sleep in one’s own room, and then explain they’re going to practice going to sleep in steps to overcome this worry.  Let them know you are very confident that they can do it.

Sleep training

Once you know what’s going on with your sleep-challenged child, you can use behavioral techniques to help them move towards sleeping independently.

We aren’t talking about the “cry-it-out” form of sleep training used with infants, but rather one for older children that involves gradually moving farther away from the child.

“Again,” says Dr. Loiterstein, “we want the child to learn that they have the self-soothing skills to manage whatever it is that’s distressing them. Otherwise, they become too reliant on the parent for their presence or reassurance.”

She cautions parents to remember this will take time and patience. “You’re not going to go from one night sleeping in your child’s room to them sleeping independently the next,” she says.

There are systematic steps to work up to that. As an example, if you are lying in bed with your child, the first thing to do is to move to a chair next to them, just holding hands. The next thing could be to move the chair farther away, followed by sitting outside the door to get more distance away from the bed. Individual steps you might take would depend on the specific case.

Ultimately, your goal is to get to the place where you can come in and say good night and leave the room. It’s fine to have a sleep routine where the parent comes in, say, to read a story to a younger child or hug an older one, but the child shouldn’t be reliant on you to be there for them to fall asleep.

Create a routine

A posted sleep schedule with a consistent, predictable routine will help everyone, parents and kids alike, stay on track, from brushing teeth to lights out, as well as wakeup time. As the child accomplishes each step, they can be reinforced by that chart, which allows them to see their progress, earning them rewards for doing brave steps like staying in their room after their parents leave.

The parents can also be using charts to track progress and notice any patterns. “If it seems to a parent, ‘Oh, my child’s having a harder time on a Sunday than they are on a Friday,’ that tells us something,” Dr. Loiterstein says. “So tracking this type of information can really help to target certain interventions.”

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

Click here to follow James Donaldson's Blog

Minimize dependence, reward bravery

Some kids get into the habit of falling asleep fine on their own but wake up in the middle of the night and go to their parents’ bedroom.

“They like to have these interactions with their parents,” Dr. Loiterstein says. “It’s their comfort zone.” She says the best thing when that happens is to bring them back to their own bed as soon as possible.

“We don’t want to reinforce this interaction and make it more likely that the kid is going to want to come in every night,” she says. “We want to minimize the reward they’re getting from their parents’ bedroom.” A reward system for their bravery can be used here, as well.

Instill good sleep hygiene

In addition to behavioral techniques, there are ways to create an environment that’s conducive to sleep. The idea is to train our bodies to go to bed and wake up at the same time each day. Some methods to get into that rhythm:

-  A calming, warm bath. “It can be helpful to have a hot bath one to two hours before bedtime,” Dr. Loiterstein says, “because it raises your body temperature, causing you to feel sleepy.”

- Meditation and relaxation techniques. Dr. Nash recommends meditation apps specifically for sleep, created for different ages. With calming music and a guiding voice, apps help kids relax, from a “body scan,” during which you relax your body starting with your toes, to breathing and visualization. All are meant to reduce anxiety and guide kids toward relaxing enough to fall asleep.

- Noise-canceling headphones. Some kids may tolerate the soft devices.

- Eye masks and room-darkening curtains. These can help create a dark, “cave-like” environment.

- A cool room. Adding a fan also provides soothing white noise.

- A weighted blanket. There is anecdotal evidence a weighted blanket can help kids. Just be sure it’s not too heavy or hot.

- No exercise right before bed. Exercising raises body temperature, speeds up heart rate and stimulates the nervous system, none of which are good for sleep.

- Make the bed for sleep only. Use the bed only for sleeping, not as a place for homework, eating or watching TV. “We really want to train our bodies to know that bed is associated with sleep and bedtime,” Dr. Loiterstein says.

When it’s time to evaluate

Dr. Nash says if these measures fail and there’s real, chronic insomnia, it’s time to talk to your pediatrician. “Make sure any underlying issue is being addressed,” she says. These could include asthma or sleep apnea; medication side effects might also be the reason.

If a child needs a sleep study, she adds, there are ones that can be done at home.

If none of the above is at play, it’s time for parents to check for any underlying psychiatric conditions with an evaluation, which can now be done via telehealth.

Disorders such as anxiety, depression, bipolar, ADHD, autism and OCD can all interfere with sleep, as can phobias and media stressors, says Dr. Nash. For instance, children and teens with autism may be kept up by sensory issues while separation anxiety might lead to clinginess.

Cognitive behavioral therapy for insomnia

If a child has persistent trouble sleeping, cognitive behavioral therapy for insomnia, or CBT-I, can be effective. CBT-I teaches children how to manage their own anxiety, now and in the future, and supports parents in helping their children get better. Dr. Nash says that CBT-I has been shown to be more effective than medication in treating insomnia.

Medicating for insomnia

Medications are the last resort. “We don’t have any FDA-approved medication for sleep in children,” Dr. Nash says. “I’d say the most commonly used is melatonin, for sleep initiation, but kids could wake up after four hours. Some parents try the timed-release XR but then you risk them being groggy in the morning.” The idea is to start with a low dose.

Dr. Nash notes that there have been anecdotally variable results with the blood-pressure medication clonidine; while she’s used it with some patients, it may not get them a full night’s rest.

Two more medications that are used off-label for sleep are the antidepressants trazodone and mirtazapine (Remeron). Dr. Nash notes that trazodone’s side effects can include grogginess, so again, she recommends starting at a low dose. “I’d probably only use in teenagers with really severe cases,” she says. As for mirtazapine, when used at low doses, it works like an antihistamine. It also increases appetite, so it tends to be good for kids who are on stimulants and anxious and have insomnia. For these reasons, she will usually try mirtazapine before trazodone.

Parents may have heard of gabapentin, an anti-epileptic drug also used to treat nerve pain in adults. But it can be sedating and cause nausea.

What about the antihistamine diphenhydramine, best known as Benadryl, some parents’ go-to when they want their child to sleep? Dr. Nash doesn’t recommend regular use because of side effects including tolerance and weight gain.

Frequently Asked Questions

How can you help kids fall asleep?

You can help kids fall asleep by using behavioral techniques to help them sleep independently. For instance, if you usually sleep in the bed with them, then you can try moving to a chair next to their bed and holding their hand instead. You can also create a clear sleep routine and instill good sleep hygiene, such as using a weighted blanket or taking a calming warm bath before bed. https://standingabovethecrowd.com/?p=16661

When was the last time you woke up feeling entirely refreshed, ready to tackle the day ahead? If you're like many people, those mornings might be few and far between. In our fast-paced world, sleep often takes a backseat to our daily responsibilities. But, did you know that prioritizing your sleep could be a game-changer for your mental health? In this blog post, we'll explore the intricate relationship between sleep and mental well-being, shedding light on why catching those Zzz's is more crucial than you might think.

Understanding the Basics: What Happens When We Sleep?

Before diving into the connection between sleep and mental health, let's quickly explore what happens when we sleep. During sleep, our bodies go through several stages, including REM (Rapid Eye Movement) and non-REM sleep. These stages are crucial for various bodily functions, such as memory consolidation, emotional regulation, and physical repair.

Think of sleep as your body's overnight maintenance crew. While you're blissfully unaware, your brain is busy processing the day's information, forming memories, and clearing out toxins. Without adequate sleep, these processes are disrupted, leading to a host of mental and physical issues.

The Impact of Sleep Deprivation on Mental Health

It’s no secret that a lack of sleep leaves us feeling groggy and irritable. But the effects of sleep deprivation go beyond temporary moodiness. Here are some ways that insufficient sleep can impact your mental health:

Anxiety and Sleep: A Vicious Cycle

Ever noticed how a sleepless night can make your mind race with anxious thoughts? There's a reason for that. Sleep deprivation can heighten feelings of anxiety, leading to a vicious cycle where anxiety keeps you awake, and lack of sleep fuels further anxiety. Over time, this cycle can contribute to chronic anxiety disorders.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

Click here to follow James Donaldson's Blog

Depression: The Sleep Connection

Research has shown a strong link between sleep disturbances and depression. People who suffer from insomnia are more likely to experience depression, and those with depression often struggle with sleep issues. It's a chicken-and-egg situation: does lack of sleep cause depression, or does depression lead to poor sleep? The answer is both. Improving sleep quality can significantly alleviate depressive symptoms, offering a glimmer of hope for those caught in its grip.

Cognitive Decline and Poor Mental Performance

Sleep is essential for cognitive functions such as attention, concentration, and problem-solving. Without enough rest, these abilities can take a nosedive, affecting everything from work performance to personal relationships. Imagine trying to solve a complex problem with a foggy brain—it's frustrating, right? ? Consistent sleep deprivation can also increase the risk of developing neurodegenerative diseases like Alzheimer's.

How to Improve Sleep for Better Mental Health

Now that we understand the profound impact of sleep on mental health, let's explore some practical tips to enhance sleep quality:

Create a Sleep-Friendly Environment

Your bedroom should be a sanctuary for rest. Ensure your sleeping space is cool, dark, and quiet. Investing in a comfortable mattress and pillows can make a world of difference. Consider using blackout curtains or a white noise machine to eliminate disturbances.

Establish a Consistent Sleep Schedule

Our bodies thrive on routine. Going to bed and waking up at the same time every day helps regulate your body's internal clock, making it easier to fall asleep and wake up feeling refreshed. Try to stick to this schedule even on weekends to maintain a consistent sleep-wake cycle.

Limit Exposure to Screens Before Bed

The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, the hormone responsible for regulating sleep. To promote better sleep, limit screen time at least an hour before bed. Instead, consider winding down with a book or calming music.

Practice Relaxation Techniques

Incorporating relaxation techniques into your bedtime routine can signal to your body that it's time to unwind. Consider trying deep breathing exercises, meditation, or gentle yoga stretches. These practices can help reduce stress and prepare your mind for restful sleep.

Conclusion: Prioritize Sleep for a Healthier Mind

As we've discovered, the connection between sleep and mental health is undeniable. Sleep is not just a passive state of rest; it's a fundamental pillar of mental well-being. By prioritizing quality sleep, you can enhance your mood, sharpen your cognitive abilities, and reduce the risk of mental health disorders.

So, the next time you're tempted to burn the midnight oil, remember that a good night's sleep could be the best investment in your mental health. Sweet dreams!

To order a signed copy of James Donaldson's Celebrating Your Gift of Life book Click Here!!! https://standingabovethecrowd.com/?p=16673

In our fast-paced, constantly connected world, finding a moment just for yourself can feel like a luxury. However, embracing mindfulness doesn’t require hours of meditation or a drastic lifestyle change. With just five minutes a day, you can cultivate a mindfulness practice that refreshes your mind and rejuvenates your spirit. Let's explore how you can effortlessly integrate this practice into your daily routine.

Understanding Mindfulness

Before diving into the practical steps, let’s briefly understand what mindfulness is. At its core, mindfulness is about being present in the moment, fully engaging with your surroundings and emotions without judgment. It’s about observing your thoughts and feelings from a distance, without labeling them as 'good' or 'bad'. This practice not only reduces stress but also enhances your emotional well-being and improves your focus.

Why Mindfulness Matters

Mindfulness is more than just a trend; it's a scientifically-supported tool that can significantly impact your mental and physical health. Research shows that regular mindfulness practice can reduce symptoms of anxiety and depression, improve your concentration, and even boost your immune system. By dedicating just a few minutes each day, you can experience these benefits firsthand.

Step-by-Step Guide to a 5-Minute Mindfulness Practice

Now that we understand the importance of mindfulness, let’s break down a simple five-minute routine that you can start today. This practice is designed to fit seamlessly into any schedule, no matter how hectic.

1. Find a Quiet Space

Begin by finding a quiet, comfortable spot where you won’t be disturbed. This could be a cozy corner of your home, a quiet park bench, or even your desk if you're at work. The key is to minimize distractions so you can focus solely on your practice.

2. Set a Timer

Set a timer for five minutes. Knowing that you have a set end time can help you relax and fully engage with the practice without worrying about the clock.

3. Focus on Your Breath

Close your eyes gently and take a deep breath in through your nose, filling your lungs completely. Hold for a moment, then exhale slowly through your mouth. Continue this deep breathing, focusing on the sensation of the breath entering and leaving your body. This simple act of focusing on your breath anchors you in the present moment.

4. Observe Your Thoughts

As you breathe, you may notice thoughts drifting into your mind. This is entirely normal. Rather than trying to suppress them, acknowledge each thought as it arises and then gently guide your focus back to your breath. This practice of non-judgmental observation is the essence of mindfulness.

5. Express Gratitude

As your timer approaches the end, take a moment to reflect on something you are grateful for. This could be anything from the warmth of the sun to a cherished relationship. Cultivating gratitude enhances your mindfulness practice by promoting a positive mindset.

Making Mindfulness a Habit

Incorporating mindfulness into your daily routine takes commitment but is entirely feasible with a few strategic steps. Consider setting a reminder on your phone or linking your practice to an existing habit, such as drinking your morning coffee. Consistency is key, and as you establish this routine, you’ll likely find yourself looking forward to these peaceful moments each day.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

Click here to follow James Donaldson's Blog

Conclusion

Creating a daily mindfulness practice in just five minutes is a powerful way to nurture your mental health and enhance your overall well-being. By finding a quiet space, focusing on your breath, observing your thoughts, and expressing gratitude, you can easily integrate mindfulness into your life. Remember, mindfulness is a journey, not a destination. Each moment spent in practice is a step towards a more peaceful, present, and mindful existence.

So, why wait? Take a few moments today to start this transformative practice and watch as it enhances your life, one breath at a time.

To order a signed copy of James Donaldson's Celebrating Your Gift of Life book Click Here!!! https://standingabovethecrowd.com/?p=16670

In today's fast-paced world, anxiety has become a common companion for many. While occasional anxiety is a normal part of life, persistent and excessive worry can lead to more serious health issues. Recognizing the early warning signs of anxiety can help you address problems before they escalate. Let’s delve into the top 10 signs you should keep an eye on.

1. Constant Worrying

We all worry from time to time, but if you find yourself constantly preoccupied with what-ifs and worst-case scenarios, it might be more than just everyday stress. Anxiety often manifests as relentless worrying that can consume your thoughts, making it hard to focus on anything else.

2. Restlessness

Do you often feel on edge or unable to relax? Restlessness is a common symptom of anxiety. It's as if your body is preparing for a fight-or-flight response, even when there’s no immediate danger. This can lead to physical discomfort and an inability to sit still.

3. Fatigue

Ironically, anxiety can be exhausting. The constant mental strain can leave you feeling drained, even if you've had a good night's sleep. If you're frequently tired without a clear reason, anxiety might be the culprit.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

Click here to follow James Donaldson's Blog

4. Difficulty Concentrating

Are you having trouble focusing on tasks or remembering important details? Anxiety can cloud your mind, making it difficult to concentrate. This mental fog is often accompanied by racing thoughts that distract you from the task at hand.

5. Irritability

Feeling unusually irritable can be another sign of anxiety. When your body is in a heightened state of alert, small annoyances can feel overwhelming, leading to frustration and mood swings.

6. Muscle Tension

Chronic anxiety often leads to physical symptoms, one of which is muscle tension. You might notice tightness in your shoulders, neck, or back. This tension can cause headaches and even exacerbate feelings of stress.

7. Sleep Disturbances

Anxiety can wreak havoc on your sleep patterns. Whether it’s trouble falling asleep, staying asleep, or experiencing restless nights, disrupted sleep is a common complaint among those with anxiety. Unfortunately, lack of rest can worsen anxiety, creating a vicious cycle.

8. Panic Attacks

Panic attacks are intense episodes of fear accompanied by physical symptoms like a racing heart, sweating, trembling, and shortness of breath. If you've experienced these, it's essential to seek help, as they can be a hallmark of anxiety disorders.

9. Avoidance Behaviors

Do you find yourself steering clear of certain places or situations? Avoidance is a common coping mechanism for anxiety, but it can limit your life and prevent you from doing things you enjoy or need to do.

10. Increased Heart Rate and Palpitations

Feeling your heart race or having palpitations can be alarming. Anxiety can trigger these physical reactions, making you feel like you're in constant overdrive. While these symptoms can also be related to other health issues, they are often linked to anxiety.

Conclusion: Taking Steps Toward Calm

Recognizing these early warning signs of anxiety is the first step toward managing it effectively. If you identify with several of these symptoms, it might be time to seek professional help. Therapy, meditation, exercise, and mindfulness are excellent tools for managing anxiety. Remember, you're not alone, and taking action now can lead to a healthier, more balanced life.

Monitoring your mental health is just as important as caring for your physical well-being. By understanding these signs, you're better equipped to take control of anxiety before it takes control of you. Stay proactive and prioritize your peace of mind.

To order a signed copy of James Donaldson's Celebrating Your Gift of Life book Click Here!!! https://standingabovethecrowd.com/?p=16664

How to recognize (and treat) avoidant restrictive food intake disorder

Writer: Hannah Sheldon-Dean

Clinical Expert: Jerry Bubrick, PhD

https://www.youtube.com/watch?v=Q7RM3z2ZDEM

What You'll Learn

- What is avoidant restrictive food intake disorder (ARFID)?

- How is ARFID different from picky eating?

- How is ARFID treated?

- Quick Read

- Full Article

- What does ARFID look like?

- Warning signs of ARFID

- ARFID and other disorders

- Treatment for ARFID

ARFID stands for “avoidant restrictive food intake disorder.” ARFID is a relatively new eating disorder that looks very different from other eating disorders like anorexia and bulimia. Kids with ARFID aren’t worried about how much they weigh, though they sometimes do lose too much weight. Instead, they have rigid and restricted eating habits for other reasons.

Many kids with ARFID avoid foods that have a certain taste, texture, color or some other specific quality. For example, they might refuse to eat anything green or anything crunchy. Others have an extreme fear of vomiting or choking that prevents them from eating. And some kids with ARFID just have very little interest in food. It’s common for kids with all kinds of ARFID to like only a very limited set of foods.

What sets ARFID apart from normal picky eating is that ARFID has significant negative impacts on the child’s physical and/or mental health. About half of kids with ARFID are underweight for their age. Many have nutritional deficits, which means that they’re not eating enough for their bodies to function normally. ARFID often gets in the way of kids’ daily lives too. They might avoid social gatherings or even school if eating is involved.

ARFID can show up in kids as young as six, and it’s diagnosed about equally in boys and girls. Symptoms of ARFID can overlap with other disorders and some kids have ARFID as well as another disorder. In particular, autism and OCD can have a lot in common with ARFID. If you think your child might have ARFID, it’s important to get a thorough evaluation from a mental health professional, ideally an eating disorder specialist.

Researchers are still exploring the best ways to treat ARFID. Early studies of forms of cognitive behavioral therapy (CBT) and family-based treatment have shown promising results. Kids with ARFID who don’t get treatment often continue to experience symptoms as adults, so seeking treatment early can make a big difference.

When we think of eating disorders, we think first of young women who are obsessed with losing weight, and go to unhealthy extremes of diet and exercise to do it.  But in the case of an eating disorder called ARFID (avoidant restrictive food intake disorder), the picture looks very different.

ARFID stands for “avoidant restrictive food intake disorder,” and it became a clinical diagnosis in 2013 with the release of the DSM-5. Because it’s a relatively new diagnosis, clinicians are still learning about the disorder and how to treat it. But a few key features set it apart from other eating disorders.

“Kids with ARFID don’t particularly care about weight or shape, definitely not in the way that young people with bulimia nervosa, typical anorexia nervosa or atypical anorexia nervosa do,” says Daniel Le Grange, PhD, director of the Eating Disorders Program at the University of California, San Francisco. “What distinguishes ARFID from those three eating disorder diagnoses is their worry about the taste, texture, color or even ‘movement’ (such as Jell-O) of food.” Kids with ARFID may or may not be underweight, but losing weight isn’t the motivation behind their eating habits. Instead, they avoid certain foods or groups of foods for a wide variety of reasons — which are often mystifying to their families.

Additionally, ARFID typically shows up in much younger kids than other eating disorders do. Signs can become clear by the time a child is six or seven, but because it can be hard to tell ARFID apart from normal picky eating, they may not get a diagnosis right away. And boys are diagnosed with ARFID about as often as girls are — unlike other eating disorders, where girls are much more likely to be diagnosed.

Lots of kids are picky eaters. So how is ARFID different?

What does ARFID look like?

The hallmark of ARFID (avoidant restrictive food intake disorder) is restriction or avoidance of certain foods or groups of foods in a way that is so extreme that it interferes with the child’s daily life and physical health. The specifics can look very different for different children.

Many kids with ARFID avoid foods that have a certain taste, texture, color or some other specific quality. For example, they might refuse to eat anything green or anything crunchy. They often have a very limited set of foods that they like and get intensely upset or even nauseated if they have to eat something else. This is often called “avoidant” ARFID.

Other kids with ARFID restrict their eating due to a fear of choking, vomiting or otherwise getting ill. They may have vomited or choked on a certain food before (or seen it happen to someone else) and developed extreme anxiety about having it happen again. For example, if they once got a piece of tomato stuck in their throat, they might refuse to eat not only tomatoes but all red things or things with a similar smell. This form of fear-based ARFID is sometimes called “aversive.”

Finally, some kids with ARFID simply have little interest in food or eating. They might forget to eat, get distracted easily during meals, or eat extremely slowly. They also tend to like only a narrow set of foods. This is often called “restrictive” ARFID.

It’s common for kids with all types of ARFID to have rigid habits or rituals around eating. For example, they might insist on eating things in a certain order or keeping foods they don’t like away from their plates.

For a child with any of these eating patterns to be diagnosed with ARFID, their eating habits must have a significant negative impact on their physical and/or mental health. Often, kids with ARFID lose an unhealthy amount of weight, or they fail to gain weight and grow as they get older. About 50 percent of kids with ARFID are underweight for their age. They may also have significant nutritional deficits, which means that they don’t get enough calories or a wide enough variety of nutrients for their bodies to function normally.

The social impacts of ARFID are profound as well. “You don’t go out with your family to a restaurant,” says Dr. Le Grange. “You don’t accept invitations from your friends if it involves eating. It can even get in the way of going to school.”

Warning signs of ARFID

In general, early symptoms of ARFID (avoidant restrictive food intake disorder) look like extreme forms of picky eating. Some behaviors to look out for in young children include:

- Liking very few foods

- Avoiding specific foods or groups of foods based on qualities like texture or color

- Pickiness that gets worse over time, including refusing to eat foods that they once liked

- Anxiety at mealtimes

- Intense fear of choking or vomiting

- Eating very slowly

- Lack of appetite or getting full quickly

- Complaints of feeling sick after eating

Because kids with ARFID are often malnourished, there may be physiological warning signs as well. These signs can also be indicators of other eating disorders, especially anorexia nervosa, and it’s important to seek medical treatment if your child shows any of them. Physiological warning signs include:

- Weight loss, or failure to gain weight and grow as expected for their age

- Digestive problems that don’t have another medical explanation

- Trouble concentrating

- Dizziness or fainting

- Sleep issues or feeling tired all the time

- Feeling cold

- Dry skin, brittle nails or hair loss

- Missing menstrual periods

- Weakened immune system

ARFID and other disorders

One of the things that can make ARFID (avoidant restrictive food intake disorder) difficult to diagnose is that its symptoms often overlap with other eating disorders (most likely anorexia nervosa) or another disorder altogether — and many kids have both ARFID and another disorder.

Attention and anxiety disorders can show up in ways that look like ARFID. Kids with ADHD might show less interest in food or eat slowly because they’re easily distracted. Or a child with social anxiety might be too scared to eat lunch at school in front of their classmates.

Moreover, ARFID can be confused with, and overlap with, autism. Like kids with ARFID, kids on the autism spectrum are often very sensitive to the sensory experience of eating. For instance, they might refuse to eat anything too mushy or too crunchy.  

Finally, because kids with ARFID often have ritualized behaviors and rigid habits around eating, their behavior can look like — and overlap with — obsessive-compulsive disorder (OCD). “Emetophobia, or fear of vomiting, is the main condition under OCD that might be confused with ARFID,” says Jerry Bubrick, PhD, a clinical psychologist who treated many children with anxiety and OCD at the Child Mind Institute. He gives the example of a child who eats too much at Thanksgiving and vomits, and then develops an intense fear of vomiting and everything else that reminds them of that incident. “They might throw away that outfit, refuse to sit at the same place at the table, and refuse to eat any Thanksgiving foods,” Dr. Bubrick explains.

Because this child’s fear of vomiting is causing them to compulsively avoid so many different things — not just foods — their diagnosis would more likely be OCD, even though their eating is restricted. “The nutritional deficits are often the thing that sets ARFID apart,” says Dr. Bubrick. “If that same child were eating far less overall and not taking in enough calories because of that experience, and they’re starting to suffer from a nutritional perspective, then the diagnosis would tend more toward ARFID.” It’s also possible for a child to be diagnosed with both OCD and ARFID.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

Click here to follow James Donaldson's Blog

Treatment for ARFID

Because possible signs of ARFID (avoidant restrictive food intake disorder) can be so hard to interpret, it’s important to get a thorough evaluation from an experienced professional if you think your child might have it. It’s best to start with an eating disorder specialist if possible, though other clinicians (such as those who work with kids with autism or gastrointestinal issues) may also pick up on signs on ARFID in kids who initially seem to have a different problem. And if you think that your child may have another diagnosis as well, such as OCD, it’s helpful work with a specialist in that field too, particularly during evaluation.

Because ARFID is a relatively new diagnosis, researchers are still exploring the best ways to treat it, and there’s not yet a clear evidence-based treatment model. “There are a couple of pilot studies, treatment development studies, but there are no randomized clinical trials,” says Dr. Le Grange. “So we can’t say with any certainty. But there are a couple of treatment candidates that are pretty promising.”

For cases where a child with ARFID is underweight or malnourished, a big part of treatment (as with other eating disorders) is helping them regain weight and maintain medical stability. This might involve working with nutritionists and endocrinologists, while occupational therapists can help children overcome sensory challenges related to eating.

Treatment for ARFID also has a lot in common with treatment for OCD and other anxiety disorders, especially in cases where the child is not underweight. There are several promising initiatives underway to adapt cognitive behavioral therapy (CBT) for use in kids with ARFID. These include a model called CBT-AR, as well as one that combines family-based treatment for eating disorders and an anxiety treatment model called the Unified Protocol (FBT-UP).

Dr. Bubrick notes that kids with ARFID often believe very strongly that their irrational fears are true — that is, they believe that they really will vomit if they eat something green, rather than being able to acknowledge that that outcome is unlikely. For that reason, it can be difficult to use exposure therapy for these children, since even the smallest exposure to the thing they fear triggers too much anxiety. Accordingly, Dr. Bubrick says that it’s often helpful for ARFID treatment to start with cognitive work to help kids view their fears in a more rational way. Then, they can proceed with exposure therapy knowing that the foods that make them anxious aren’t actually dangerous.

Despite the complexities, Dr. Le Grange emphasizes that whatever treatment children get, involvement of parents and support at home are key. And it’s clear that early intervention is important. While kids who are picky eaters usually outgrow their fussiness, kids with ARFID who don’t get treatment often continue to experience symptoms as adults (although ARFID rarely begins in adulthood). 

“When you look at the few studies that are available for ARFID, there are a significant number of young persons who, when they were six or seven, were already showing clear symptoms and signs, but the parents just thought they were picky eaters or awkward eaters,” he says. Because it can be so hard to pinpoint what’s ARFID and what’s not, it’s important to reach out for help if your child’s picky eating is having a negative impact on their physical, social or emotional well-being.

Frequently Asked Questions

What is ARFID?

ARFID is an eating disorder. ARFID stands for “avoidant restrictive food intake disorder.” Kids with ARFID have rigid and restricted eating habits, but they aren’t trying to lose weight. Kids with ARFID avoid certain foods or groups of foods. ARFID causes significant problems with kids’ physical and mental health.

How is ARFID treated? https://standingabovethecrowd.com/?p=16610