In today's fast-paced world, maintaining mental health can sometimes feel like an uphill battle. However, incorporating small but meaningful habits into your daily routine can make a significant difference. Whether you're struggling with stress, anxiety, or just looking to enhance your overall well-being, these ten daily habits can help boost your mental health and lead to a more fulfilling life.

Table of Contents

1. Start Your Day with Gratitude

2. Practice Mindfulness and Meditation

3. Stay Physically Active

4. Maintain a Balanced Diet

5. Get Adequate Sleep

6. Stay Connected with Loved Ones

7. Limit Screen Time

8. Set Achievable Goals

9. Engage in Creative Activities

10. Take Time for Self-Reflection

#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

1. Start Your Day with Gratitude

Beginning your day with gratitude can set a positive tone for the hours ahead. Spend a few minutes each morning reflecting on what you're thankful for. It could be as simple as appreciating the sunshine, the comfort of your bed, or a loved one's support. Making gratitude a daily habit can shift your focus from negativity to positivity, fostering a more optimistic outlook on life.

2. Practice Mindfulness and Meditation

Mindfulness and meditation are powerful tools for managing stress and enhancing mental clarity. Dedicating just 10-15 minutes each day to mindfulness can help you become more present and aware of your thoughts, emotions, and surroundings. There are numerous apps and online resources available that can guide you through meditation practices, making it easier than ever to incorporate into your routine.

3. Stay Physically Active

Regular physical activity is not only beneficial for your body but also for your mind. Exercise releases endorphins, which are natural mood lifters. Whether it's a brisk walk, a yoga session, or a gym workout, find an activity you enjoy and make it a part of your daily routine. Physical activity can reduce symptoms of anxiety and depression, improve sleep, and boost self-esteem.

4. Maintain a Balanced Diet

What you eat has a direct impact on how you feel. A balanced diet, rich in fruits, vegetables, whole grains, and lean proteins, can support brain function and improve mood. Avoid excessive consumption of sugary and processed foods, which can lead to energy crashes and affect your mental state. Consider consulting a nutritionist to tailor a diet plan that suits your personal health needs.

5. Get Adequate Sleep

Sleep is crucial for mental health. Lack of sleep can lead to irritability, stress, and cognitive decline. Aim for 7-9 hours of quality sleep each night by establishing a regular sleep schedule and creating a relaxing bedtime routine. Limit caffeine and electronic device usage before bed to improve your sleep quality.

6. Stay Connected with Loved Ones

Social connections are vital for emotional support and mental well-being. Make an effort to stay in touch with family and friends, even if it's just a quick phone call or text. Surrounding yourself with positive relationships can provide comfort, reduce feelings of loneliness, and increase your sense of belonging.

7. Limit Screen Time

Excessive screen time, especially on social media, can negatively impact mental health by contributing to stress, anxiety, and feelings of inadequacy. Set boundaries to limit your screen time and take regular breaks from digital devices. Engage in offline activities that bring joy and relaxation, such as reading or spending time in nature.

8. Set Achievable Goals

Setting and achieving goals can provide a sense of purpose and accomplishment. Start by identifying small, manageable goals that align with your values and interests. Celebrate your achievements, no matter how minor they may seem. This practice can boost your confidence and motivate you to pursue larger aspirations.

9. Engage in Creative Activities

Creative activities like drawing, writing, or playing music can be therapeutic outlets for self-expression. They allow you to explore your emotions and reduce stress. You don't need to be a professional artist to reap the benefits; simply let your creativity flow and enjoy the process.

10. Take Time for Self-Reflection

Carving out time for self-reflection can help you understand your thoughts and emotions better. Journaling is a great tool for this purpose. Write about your daily experiences, challenges, and triumphs. Through reflection, you can gain insights into your mental state and identify areas for growth and improvement.

Conclusion

Improving your mental health doesn't require drastic changes. By incorporating these simple daily habits into your life, you can enhance your emotional well-being and build resilience against life's challenges. Remember that mental health is a journey, and it's okay to seek professional help if you need it. Start small, stay committed, and watch as your mental health flourishes.

FAQs

Q: How long does it take to see improvements in mental health by adopting these habits?

A: The time it takes can vary for each individual. However, many people begin to notice positive changes within a few weeks of consistently practicing these habits.

Q: Can these habits replace professional mental health treatment?

A: While these habits can significantly improve mental health, they are not a substitute for professional treatment. If you're experiencing severe mental health issues, it's important to seek help from a qualified mental health professional.

Q: What if I miss a day of practicing these habits?

A: It's normal to have off days. The key is consistency over time, not perfection. Simply resume your habits the next day without self-criticism. https://standingabovethecrowd.com/?p=16716

Photo by mentatdgt on Pexels.com

In today's fast-paced world, maintaining a balance between work and personal life can feel like a juggling act. For busy professionals, self-care often takes a backseat. However, investing time in oneself is crucial for maintaining both mental and physical health. This ultimate self-care checklist is designed to fit seamlessly into the hectic lives of professionals, helping you thrive both personally and professionally.

1. Prioritize Sleep

Sleep is the cornerstone of self-care. It’s often underestimated but incredibly powerful. Ensuring you get 7-9 hours of quality sleep each night helps improve focus, mood, and overall health. Establish a bedtime routine by setting a consistent sleep schedule, limiting screen time before bed, and creating a calming environment in your bedroom.

2. Nourish Your Body

Proper nutrition fuels your body and mind. Even if your schedule is packed, make it a priority to consume a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Meal prep on weekends or try healthy food delivery services to save time during the week. Remember, a healthy outside starts from the inside.

3. Stay Active

Incorporating physical activity into your daily routine doesn't have to be a chore. Find an activity you enjoy, whether it's yoga, cycling, or a brisk walk during your lunch break. Aim for at least 150 minutes of moderate aerobic activity per week, as recommended by health experts. Exercise not only boosts energy but also reduces stress and improves sleep.

#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. Practice Mindfulness

Mindfulness is the practice of being present in the moment. It can be as simple as taking a few deep breaths between meetings or dedicating time to meditation or journaling. These practices help reduce stress, enhance creativity, and improve focus. Apps like Headspace or Calm can guide you on a mindfulness journey even when time is scarce.

5. Set Boundaries

Setting boundaries is essential for protecting your time and energy. Communicate your limits clearly with colleagues and loved ones. Learn to say no to commitments that don't align with your priorities. This empowers you to focus on what truly matters and reduces burnout. Remember, it's okay to put yourself first.

6. Connect with Others

Human connection is vital for emotional well-being. Make time to nurture relationships with family and friends. Even a quick phone call or virtual coffee chat can make a significant difference. Surround yourself with positive, supportive individuals who uplift you. Together, you can navigate the challenges of a busy life.

7. Schedule "Me Time"

Carve out time in your calendar specifically for activities that bring you joy and relaxation. Whether it's reading a book, indulging in a hobby, or simply relaxing with a bath, these moments are crucial for recharging your batteries. Treat this time as an unmissable appointment with yourself.

8. Unplug Regularly

In an age where we're constantly connected to technology, it's important to unplug regularly. Designate tech-free periods each day to disconnect from emails, social media, and screens. This digital detox allows your mind to rest and focus on the present, reducing stress and enhancing mental clarity.

9. Reflect and Grow

Reflection is a powerful tool for personal growth. Spend a few minutes each day or week reflecting on your accomplishments, challenges, and how you felt throughout. Journaling or discussing these reflections with a mentor or therapist can provide valuable insights and guide your self-improvement journey.

10. Seek Professional Help When Needed

There's no shame in seeking help from professionals like therapists or coaches. They can provide support and strategies to navigate personal and professional challenges. Remember, taking care of your mental health is just as important as physical health.

Conclusion

Incorporating self-care into your routine doesn't have to be overwhelming. By taking small, consistent steps, you can enhance your well-being and productivity. This checklist serves as a guide to help you prioritize yourself, even amidst a busy schedule. Remember, you can't pour from an empty cup—take care of yourself first, and everything else will follow.

Embrace the journey of self-care, and watch as it transforms your life both inside and outside of work. After all, a healthier, happier you is the ultimate success.

To order a signed copy of James Donaldson's Celebrating Your Gift of Life book Click Here!!!

Photo by mentatdgt on Pexels.com https://standingabovethecrowd.com/?p=16711

Trauma is a word that often conjures up images of dramatic events, but the reality is that trauma can take many forms and affect people in unique ways. Understanding trauma is essential for personal growth and healing. It’s about recognizing how past experiences shape our present and influence our behavior, thoughts, and emotions.

What Is Trauma?

Trauma occurs when an individual experiences a distressing event or series of events that overwhelms their ability to cope. These events can range from acute incidents, like car accidents or natural disasters, to ongoing situations, such as abuse or neglect. Trauma is not limited to physical harm; emotional and psychological distress can be equally impactful.

It's important to note that trauma is subjective. Two people can experience the same event and have vastly different responses. What might be traumatic for one person may not be for another. This variability is influenced by factors such as personal history, cultural background, and available support systems.

The Science Behind Trauma and Its Impact on the Brain

When we experience trauma, our brain and body respond in ways meant to protect us. This response is known as the "fight, flight, or freeze" reaction, a survival mechanism that kicks in when we perceive danger. However, when trauma is severe or prolonged, this stress response can become ingrained, affecting the brain's structure and function.

#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

Research has shown that trauma can alter the brain's architecture, particularly the hippocampus, amygdala, and prefrontal cortex. These changes can lead to difficulties in memory, emotional regulation, and decision-making. Moreover, the body may remain in a heightened state of alert, leading to anxiety, hypervigilance, and other stress-related disorders.

How Trauma Manifests in Daily Life

Trauma can manifest in various ways, impacting an individual's daily life. It might show up as flashbacks or intrusive memories, where the person feels as if they're reliving the event. Others might experience avoidance, steering clear of places, people, or activities that remind them of the trauma.

Emotional numbness is another common symptom. Individuals may struggle to connect with others or experience emotions fully, feeling detached or disconnected from the world around them. Physical symptoms, such as headaches, stomachaches, or fatigue, can also be prevalent.

These manifestations can hinder one's ability to form healthy relationships, maintain employment, or fully engage in life. The ripple effect of trauma can be profound, impacting not just the individual but also their loved ones and community.

The Journey of Healing and Recovery

Healing from trauma is a journey, and it's different for everyone. It often requires a multifaceted approach, combining therapy, self-care, and support from loved ones. Understanding that recovery is not linear and that setbacks can occur is crucial for managing expectations and maintaining hope.

Cognitive-behavioral therapy (CBT), eye movement desensitization and reprocessing (EMDR), and trauma-focused therapies are common therapeutic approaches. These methods help individuals process traumatic memories and develop healthier coping mechanisms.

In addition to professional help, self-care plays a vital role in recovery. Practices such as mindfulness, meditation, exercise, and journaling can help individuals reconnect with themselves and cultivate resilience. Building a support network of friends, family, or support groups can also provide comfort and encouragement on the healing journey.

Why Understanding Trauma Matters

Understanding trauma is crucial not just for those who have experienced it but for society as a whole. By fostering empathy and awareness, we can create environments that are more supportive and nurturing for everyone. Recognizing the signs of trauma and offering compassion can significantly impact someone's healing process.

Moreover, understanding trauma can help break cycles of pain and dysfunction. When we acknowledge how past experiences shape our present, we gain the power to change our future. It empowers individuals to rewrite their narratives, fostering personal growth and transformation.

Conclusion: Embracing a Brighter Tomorrow

Trauma may cast long shadows, but it doesn't have to define one's life. By understanding how past experiences shape our present, we can begin to heal and move forward. It's about embracing the journey of recovery, with all its challenges and triumphs, and finding hope in the resilience of the human spirit.

If you or someone you know is struggling with trauma, remember that help is available. Reach out to professionals, lean on your support network, and take small steps toward healing. The path may be winding, but a brighter tomorrow is possible.

To order a signed copy of James Donaldson's Celebrating Your Gift of Life book Click Here!!! https://standingabovethecrowd.com/?p=16701

Why they’re common and what we can do to help

Writer: Juliann Garey

Clinical Expert: William Benson, PsyD

Key Takeaways

- Sleep issues are extremely common in kids with ADHD — difficulty falling asleep, staying asleep, or waking up easily — and can make daytime symptoms worse.

- ADHD makes it harder for kids to notice cues that they’re tired, stop stimulating activities, and settle their minds — all of which explains why bedtime can feel so chaotic.

- Consistent routines, reduced evening screen time, and simple relaxation strategies can, over time, teach a child’s brain to shift into “sleep mode” more predictably.

- What ADHD sleep issues look like in kids and teens

- Why ADHD makes sleep harder

- Other factors that can cause sleep issues

- How poor sleep affects ADHD symptoms during the day

- Behavioral strategies and therapies that help

- Sleep and medication

- How parents can help

For many families with kids who have ADHD, sleep is one of the biggest challenges faced by both parents and kids. Bedtime can be chaotic. Kids may take hours to fall asleep. Some wake up repeatedly during the night, while others can’t wake up in the morning. And in many households, both parents and kids end up exhausted before the day even begins.

These ADHD sleep issues are very common. William Benson, PhD, a psychologist in the ADHD and Behavior Disorders Center at the Child Mind Institute, says sleep problems are “one of the most frequent challenges” he sees in children and teens with ADHD. “Some estimates suggest that 50 percent or more of individuals with ADHD experience significant sleep disturbances,” he says. And for some kids, sleep problems can be a side effect of taking stimulant medication for ADHD.

Understanding why sleep is so difficult for these kids — and how families can support healthier sleep — can bring some relief to what often feels like a nightly battle.

What ADHD sleep issues look like in kids and teens

Some kids with ADHD have trouble at the start of the night, some in the middle, and some at the end. Many have difficulty in all three. Here are some of the patterns Dr. Benson sees most often:

Trouble winding down at bedtime

Kids stall, resist bedtime routines, or insist they’re “not tired.” Teens may suddenly seem energized or hyper-focused on something just as they should be getting ready for bed.

Difficulty falling asleep

Even when they’re tucked in, kids may feel restless or uncomfortable, or their minds may be racing. Many describe feeling “wide awake” even when they’re exhausted.

Nighttime or very early morning waking

Some children fall asleep but can’t stay asleep, waking up multiple times a night. Others wake very early — sometimes before dawn — and can’t fall back asleep.

Restless, poor-quality sleep

Even when they appear to be asleep for a full night, their sleep may be lighter or more fragmented. According to Dr. Benson, sleep studies have shown that kids with ADHD often cycle differently through sleep stages.

Difficulty waking up

For many families, mornings are the most stressful part of the day. Kids and teens with ADHD may sleep deeply and be extremely hard to rouse, and transitions from sleep to wakefulness can be fraught.

Barbara O’Dair, an ADHD coach and author of the Substack You’ve Got My Attention, remembers vividly the difficulty of waking her younger daughter in the morning. “One morning I was so desperate, I threw water on her to get her to wake up,” says O’Dair, who was also diagnosed with ADHD in her forties. “I only did it once and I regretted it immediately. But I was at my wit’s end.”

Why ADHD makes sleep harder

Kids with ADHD have sleep issues, even when they’re tired, because they find it difficult to quiet their emotions and racing thoughts at night. “Being able to wind down, calm your thoughts, and settle your body is a form of self-regulation,” Dr. Benson explains. “And that’s something kids with ADHD struggle with.”

Kids with ADHD may have also have trouble:

- Stopping an activity they’re enjoying to go to bed

- Putting aside stimulating things (like devices)

- Noticing internal cues that they’re getting tired

- Following multi-step bedtime routines without getting distracted

For many people with ADHD, these challenges show up early and persist into adulthood.

“I was a night owl ever since I can remember,” says O’Dair. “Whenever I had the chance to stay up, I would. That was my natural tendency.” Nighttime, she says, was when she felt most alive. “I felt very creative late at night. My energy turned on then. I’d get so much done.”

One of her favorite night habits as a preteen was rearranging her bedroom furniture. She’d drag heavy pieces across the floor in the middle of the night, creating new “nooks” while the rest of her family slept. She also spent many late hours watching old movies. “I learned a lot about old movies because I was the only one awake at two in the morning,” she says. “It was kind of a lonely pursuit.”

Other factors that can cause sleep issues

That tendency toward late-night wakefulness — often fueled by bursts of creativity or focus — is extremely common for people with ADHD. But ADHD itself isn’t the only factor that contributes to sleep difficulties. Dr. Benson points to several related or overlapping issues:

- Anxiety: Kids with ADHD often struggle with anxiety, which tends to intensify at night. Bedtime can be when worries surface.

- Inconsistent routines: Because transitions are hard, kids with ADHD thrive on predictability — but establishing predictable sleep routines can be challenging for families who are stretched thin.

- Natural circadian shifts in adolescence: Teenagers naturally fall asleep later because of changes in their internal clocks. For teens with ADHD, this shift can be even more pronounced.

- Stimulant medication: In some children, stimulant medication for ADHD causes, or worsens, sleep issues. Ideally the medication is out of their system by bedtime, but if it’s still active it can keep them awake.

#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

How poor sleep affects ADHD symptoms during the day

The relationship between ADHD and sleep runs both ways. Kids with ADHD have a harder time sleeping — and when they don’t get enough sleep, their ADHD symptoms get much worse. But also, “when kids don’t get enough sleep, the symptoms can look almost identical to ADHD,” Dr. Benson explains. This can lead to misdiagnosis in kids who have sleep problems but don’t have ADHD.

Poor sleep can result in difficulty concentrating, irritability, impulsivity, forgetfulness, and disorganization. Kids who are tired may have more emotional ups and downs, more trouble switching between tasks, and less patience for frustration. Morning routines become harder, and schoolwork requires even more effort. Teachers may report that the child is more distractible than usual, or that they’re struggling with transitions.

Good sleep won’t eliminate ADHD, but improving sleep can make symptoms more manageable and help kids feel more regulated during the day.

Behavioral strategies and therapies that help

Behavioral tools and routines are often the most effective long-term solutions for sleep problems in kids with ADHD. Dr. Benson emphasizes that these strategies are powerful when used consistently, even if results take time. Some of the most effective supports include:

- A predictable bedtime routine: Kids with ADHD do best with routines that start at the same time every night and follow the same steps in the same order. Routines help signal to the brain that it’s time to wind down.

- Limiting screens in the evening: The blue light from screens can interfere with the brain’s natural “sleepiness” hormones and keep kids wired at bedtime.

- Exercise earlier in the day: Physical activity helps with sleep, but vigorous exercise right before bed can have the opposite effect.

- Avoiding late-night snacks, chocolate, and caffeine: Kids with ADHD are often sensitive to stimulation late in the day.

- CBT-I (Cognitive Behavioral Therapy for Insomnia): This structured behavioral treatment helps kids manage the thoughts and habits that interfere with sleep. It’s considered the gold standard for insomnia in teens and adults, and many of its strategies can be adapted for younger kids.

- Relaxation and mindfulness techniques: Breathing exercises, guided imagery, or progressive muscle relaxation can help kids quiet both their bodies and their minds.

“Think of these strategies like training the brain,” Dr. Benson says. “You’re teaching the body what to expect and helping the sleep system become more predictable.”

Sleep and medication

Sleep problems are common side effects of stimulant medications, which can interfere with sleep if they are still in a child’s system at bedtime. Adjusting the timing or type of the medication can help. If a child is taking a short-acting formula, it may mean that they are taking a second or third dose too late in the day. If they are taking medication that lasts 12 or 14 hours, it may help to try one that’s not quite as long acting.

Sleep issues caused by the medication tend to get better over time, so it’s worth trying it for four to six weeks to see if the child adjusts to what they’re taking. If the problem isn’t resolved, switching to a different stimulant, or an non-stimulant medication, can help.  

For some kids with ADHD, Dr. Benson adds, “being medicated actually helps them sleep because their nervous system is more regulated.”

Some medication options include:

- Guanfacine (Tenex)
This nonstimulant ADHD medication can cause drowsiness, which may help some children fall asleep more easily.

- Delayed-onset stimulants like Jornay PM
These are taken at night but don’t take effect until morning, which can help kids who have trouble waking up and getting going for school.

- Melatonin
Melatonin tends to help with falling asleep, but it won’t solve night wakings. Medication isn’t the first-line solution for sleep, Dr. Benson emphasizes, but it can be part of a larger strategy.

While common, melatonin is still a medication and should be used under a doctor’s guidance. Over-the-counter medications are not subject to the same testing and standards as prescription ones, so different brands vary widely in how much melatonin they actually contain.

How parents can help

Dr. Benson encourages parents to remember that most kids with ADHD are not choosing to be difficult around sleep. “Kids aren’t trying to give their parents a hard time,” he says. “They’re having a hard time.”

O’Dair agrees — and says it’s important for parents to extend that compassion to themselves as well. “It’s tough,” she says. “But it’s not their fault. And beating yourself up for not being able to fix it doesn’t help anyone.”

What does help is approaching sleep with patience and realistic expectations. Progress is rarely linear. Some nights will go smoothly; others will be frustrating. Keeping routines predictable, offering support instead of pressure, and celebrating small wins can go a long way. Even small improvements can make mornings calmer, school days easier, and family life more manageable.

Frequently Asked Questions

Do people with ADHD need more sleep?

Can ADHD cause insomnia?

Do people with ADHD have trouble sleeping?

Many children and teens with ADHD struggle with sleep at some point — trouble falling asleep, waking during the night, or being nearly impossible to wake in the morning. These patterns are extremely common and are related to the self-regulation challenges that are part of ADHD. Understanding the “why” behind the struggle helps families support more predictable sleep. https://standingabovethecrowd.com/?p=16704

What to look for, and how to handle them

Writer: Roy Boorady, MD

Clinical Expert: Roy Boorady, MD

Key Takeaways

- Common ADHD medication side effects include sleep problems, reduced appetite, slower growth, headaches, and irritability when medication wears off.

- When side effects are severe it may indicate the wrong dose, or timing.

- Most side effects improve over time; if they don’t, switching to a different formulation or medication may solve the promblem.

- Two key factors in side effects

- Sleep problems

- Eating issues

- Delayed growth

- Nausea and headaches

- Rebound

- Tics

- Mood changes

- Cardiac risks

Stimulant medications can be very effective in reducing symptoms of ADHD, but some kids do experience uncomfortable or harmful side effects. When side effects become a problem, we try to change the dosage, the release formula, or the type of medication your child is taking. The goal is to determine what will give them the most benefit, with the least side effects.

The key problems to be on the lookout for:

- Sleep problems

- Decreased appetite

- Delayed growth

- Headaches and stomachaches

- Rebound (irritability when the medication wears off)

- Tics

- Moodiness and irritability

To get an accurate picture of side effects, we need to establish your child’s baseline before they start taking the medication. For instance, some kids with ADHD have a hard time falling asleep to begin with. Some kids with ADHD are very picky eaters to begin with.

Identifying existing problems helps us avoid blaming the medicine for problems that were already there.

Two key factors in side effects

Getting the right dosage is important for minimizing side effects. Stimulant medications work by bringing up the levels of two brain chemicals, dopamine and norepinephrine. If your child gets the right levels of dopamine and norepinephrine, they will be pretty focused. But if they get too much, it can stress out the brain, and cause negative side effects.

It’s also important to note that there are two groups of ADHD medications, each based on a different stimulants:

- methylphenidate-based medications: Ritalin, Methylin, Concerta, Metadate, Daytrana Patch

- dextroamphetamine-based medications: Adderall, Vyvanse, and Dexedrine.

Some children respond differently to those two groups of medications. Some even respond differently to different release formulas — the speed in which the medication goes into the blood stream — of the same basic medicine. Short-acting formulas are released immediately, and last about four hours. Long-acting formulas, which release the medication gradually, last up to 14 hours. So when children get unwanted side effects we often try switching medications and formulas.

Sleep problems

If medication is keeping your child awake into the wee hours, it’s because the medication is still active at bedtime. If they’re taking a short-acting formula, it may mean that they are taking a second or third dose too late in the day, so it hasn’t worn off by bedtime. If they are taking medication that lasts 12 or 14 hours, it may help to try one that’s not quite as long-acting.

Sleep issues caused by the medication tend to get better over time, so it’s worth giving your child four to six weeks to see if they adjust to what they’re taking.

Trouble going to sleep may also be caused by kids being too stimulated at bedtime — often by doing something on the computer — to calm themselves down. If the medication has worn off, it may be their ADHD keeping them awake.

There are also some medicines we can try for sleep problems: Melatonin can be effective. Benadryl was commonly used until a decade ago, but it caused a hangover effect the next day, and kids did not feel as alert as they should.

Eating issues

Extended release medicines can cause eating problems. These drugs peak about four hours after they’re taken. So some kids take the medication before breakfast and then find they lose their appetites at lunchtime.

You may be able to help by encouraging your child to eat whenever they do feel hungry. They can have a good breakfast before the medicine has kicked in, and at the end of the day when the medicine is wearing off.

If it’s a real problem for your child, breaks from medicines on holidays or weekends may help, or switch to the immediate-release tablets, which will wear off by lunch.

Delayed growth

Some kids, particularly boys, grow more slowly when they’re taking stimulant medication, especially in first year. But studies show that by the second and third year they catch up, gaining the growth they’d be expected to have gained. And boys who took weekend breaks and summer vacations from the medication didn’t show that decrease in growth in the first year.

This side effect does not show up in girls.

Nausea and headaches

These problems tend to dissipate within a few weeks of beginning medication, and can be minimized by having your child take the medication with food, and in some cases by changing the dosage or schedule.

Rebound

Some parents describe something we call the “rebound effect.” After the medication wears off, their child becomes irritable and aggressive. Sometimes parents tell me, “Every day at 4:30, I know it’s going to happen.”

What’s happening is that the medication is leaving the receptors in the brain too quickly. One way to try to avoid rebound, if it’s a problem, is by adding a smaller dose a half hour before it usually happens, to help your child ease off the medication more gradually.

Sometimes rebound can be a sign that the dose is too high, and needs to be adjusted. It also may be an indication that this particular medicine doesn’t work well in your child’s body, and we may want to try a different medication or a different formula.

Lastly, with kids who rebound, we want to ask whether there might be something else going on. They might have underlying anxieties or mood issues that come into play when they come off their ADHD medicine. We don’t want to miss other things that could be muddying the equation.

Tics

Some children who take stimulant medication develop tics. When that happens, the first thing we might want to do is try a different stimulant, to see if another medication will work without the tics.

If that doesn’t work, we may try a non-stimulant medication, which affects the brain in a different way. There are two types that can help alleviate symptoms of ADHD (though they aren’t as potent as stimulants) but are less likely to cause tics:

- Atomoxetine (sold as Strattera) is in a class of drugs called norepinephrine reuptake inhibitors. Norepinephrine is a natural substance in the brain that is needed to control behavior.

- Clonidine (Catapres, Nexicon) and guanfacine (Tenex) are what is called alpha-adrenergic agonists. These medications were developed to lower high blood pressure, but at the doses we use to treat kids with ADHD they rarely affect blood pressure.

#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

Mood changes

When a stimulant dose is too high for a child they may begin to look sedated or zombie-like, or tearful and irritable. If this happens we need to adjust the prescription until we find the right dose.

But there is a small subset of kids with ADHD who seem to get moody and irritable when they take stimulant medications, even if we have the best possible dose. It usually happens right away, as soon as they start taking the medication, and goes away immediately when they stop taking it.

If this happens with your child, once again we can try switching to a different stimulant, since some kids react differently to those based on methylphenidate and those based on amphetamine. If that doesn’t work, a non-stimulant medication is a possibility.

Of course we have to keep in mind that kids who have ADHD can also develop depression. In fact they are  higher risk for developing major depressive disorder than other kids. The good news is that kids can be safely treated for both disorders at the same time, though we don’t recommend treating mood problems that are a side effect of stimulant meds with another medication.

Cardiac risks

There was some concern back in 2005 and 2006, based on a study of pooled data, with Adderall in particular, about increasing the risk of what’s called sudden death. Sudden cardiac death usually means below the age of 21 — some studies show the age of 30 — and these are cases like young athletes who die on the track or the football field or the basketball court.

But when they went back and looked at all the data, it turned out that being on the medication does not increase your risk of sudden death, all the way up to 64 years of age. It’s not greater than that of the general population.

Nonetheless, before we start a child on medication, we take a careful cardiac history. I always ask for a history of sudden death in the family on either side, and for the child’s personal cardiac history. Did the pediatrician say they had a murmur? Have they complained of chest pain? Have they fainted? At the baseline, you want to check blood pressure, and if there’s any family history, or if there’s any indication of cardiac symptoms, then that patient should have a cardiac workup before they start stimulant medication. Those are still the current guidelines.

In sum, most of the side effects of stimulant medication can be managed by carefully adjusting the dosage and schedule and giving kids time to get used to to the medication. In cases where they continue, and cause real problems for your child, we look to other treatments.

Frequently Asked Questions

What are the side effects of ADHD medication?

Side effects of ADHD medications can include sleep problems, decreased appetite, delayed growth, headaches and nausea, tics, moodiness, and rebound (irritability when the medication wears off). Most side effects of ADHD medication can be managed by adjusting the dosage and/or schedule of the medicine. https://standingabovethecrowd.com/?p=16699

By Magdalene Zier, Graduate Dissertation Fellow

Headlines abound about the ways in which men and boys are struggling in our divided, digital age. But commentators too often overlook the distinct mental health challenges that Black men and boys face. Rates of suicidality among Black Americans have increased significantly in recent decades, and men represent a startling 81% of decedents. Suicide is now the third leading cause of death for young Black men, and the numbers are rising. 

New research by Leslie Adams, assistant professor of psychiatry and behavioral sciences at Stanford, offers a framework for understanding – and addressing – this mental health crisis. At a recent meeting of the Clayman Institute’s Faculty Research Fellows, Adams presented her paper, “Performing Strength: Racialized Masculinity in the Lived Experiences of Black Men at Risk of Suicide,” just published in the Journal of Men’s Health. Adams argues that effective suicide prevention requires attending to how racial oppression and patriarchal gender norms jointly impact Black men’s well-being.

While studies on suicide prevention typically focus on individual risk factors, Adams advocates a broader, social lens. Her work centers racism, discrimination, and “other systemic stressors” that affect individuals and put them at greater risk of suicidal thoughts and behaviors. “My perspective toward this issue,” Adams explained, “is that it does not exist in a vacuum, that there are many societal factors that contribute to it that we haven’t fully understood.” 

Adams and her co-authors conducted a study of 15 participants who identified as Black men and had histories of suicidal thoughts and behaviors. In semi-structured interviews, participants were asked about their mental health, social influences and social support, and experiences with racial discrimination. The research team did not explicitly ask about gender norms, but they noticed the topic emerge organically, again and again. Participants were clearly struggling with a rigid and racialized vision of manhood, shaped by generations of racial oppression and continually reinforced by society, media, and peers. 

Addressing Black men’s suicide risk, then, requires applying the framework of “intersectionality” developed by scholar Kimberlé Crenshaw (the Clayman Institute's 2016 Jing Lyman Lecturer). Looking to race or gender alone cannot capture the distinct mental health challenges that Black men face. Instead, explained Adams, we must think about race and gender as “interlocking and mutually reinforcing systems of oppression.”

#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

To counter racist prejudice, Black men may ascribe to a standard of “racialized masculinity” predicated on strength, stoicism, and self-reliance. But pressure to comply with these ideals can fuel psychological distress while at the same time discourage seeking psychological help – a dangerous “double bind.” Adams recalled interviewees’ expressions of frustration that “they are expected to endure cumulative trauma, generational trauma of racism, violence, isolation, while being denied the psychological space to process those atrocities.” 

The intersecting stressors of racism and gender norms were particularly acute during the COVID-19 pandemic. The study was conducted between 2022 and 2023, on the heels of the pandemic and the reckoning over police violence against Black Americans. Adams reflected on how Black men’s mental health suffered – and continues to suffer – from this period of intensified social isolation, economic insecurity, and threats to physical safety.

Despite this difficult landscape, Adams sees promising pathways to suicide prevention. Recognizing how the constraints of racialized masculinity heighten Black men’s risk of suicide is a key first step. Future studies and interventions must account for how the intersecting structures of race and gender together inform mental health. Adams urges investment in “culturally grounded solutions” and the creation of “community and digital spaces to affirm emotional expression.” 

While further research and funding is necessary to identify successful community-based programs and replicate them at scale, individuals can help, too. Adams advised that the best way to support loved ones who are struggling is to listen, be available, and lead by example through sharing and embracing vulnerability.  https://standingabovethecrowd.com/?p=16697

https://www.youtube.com/watch?v=-GKPHCZR-HM

#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=16687

In today's fast-paced world, it's not uncommon to feel overwhelmed and down at times. While medication can be a necessary and effective option for some, others may seek natural ways to combat depression. Whether you're looking for complementary strategies or simply want to try a more holistic approach, there are several natural methods that can help lift your spirits and improve your mental well-being. Let's explore seven effective ways to combat depression without medication.

1. Embrace Regular Exercise

Exercise isn't just beneficial for your physical health; it's a powerhouse for mental well-being too. When you engage in physical activity, your body releases endorphins, often referred to as "feel-good" hormones. These endorphins interact with receptors in the brain, reducing perceptions of pain and triggering a positive feeling in the body. Whether it's a brisk walk in the park, a gentle yoga session, or a high-intensity workout, find an activity you enjoy and make it a regular part of your routine.

2. Prioritize a Balanced Diet

What you eat can significantly affect how you feel. A diet rich in whole foods, such as fruits, vegetables, lean proteins, and whole grains, provides the essential nutrients your brain needs to function optimally. Omega-3 fatty acids, found in fish like salmon and nuts like walnuts, have been shown to improve mental health. Try to limit processed foods and sugars which might contribute to mood swings and energy crashes.

3. Practice Mindfulness and Meditation

Mindfulness and meditation have gained popularity for their profound impact on mental health. These practices encourage you to focus on the present moment, reducing stress and enhancing emotional regulation. Just a few minutes a day can help clear your mind and foster a sense of peace. There are many apps and online resources available to guide you through mindfulness exercises and meditation practices, making it easier than ever to incorporate them into your daily routine.

#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. Cultivate Strong Social Connections

Human beings are inherently social creatures, and maintaining strong social connections can play a crucial role in mental health. Reach out to friends and family, join clubs or community groups, or consider volunteering. Engaging with others provides support, reduces feelings of isolation, and can bring a fresh perspective to life's challenges. Remember, it's okay to ask for help or simply have a chat with a trusted friend when you're feeling low.

5. Establish a Healthy Sleep Routine

Sleep is a vital component of mental health. Poor sleep can exacerbate feelings of depression, while a consistent sleep schedule can significantly improve mood and resilience. Aim for 7-9 hours of quality sleep per night. Establish a relaxing bedtime routine, avoid screens before bed, and create a comfortable sleep environment to enhance your sleep quality. If you struggle with sleep, consider discussing it with a healthcare professional to identify potential underlying issues.

6. Spend Time in Nature

There's something inherently calming about being in nature. Whether it's a walk in the park, a hike in the mountains, or simply sitting in your garden, spending time outdoors can reduce stress and anxiety. Nature has a way of grounding us and providing perspective. Try to incorporate nature into your weekly routine, and notice how it impacts your mood and mental clarity.

7. Explore Creative Outlets

Engaging in creative activities can be a powerful way to express emotions and improve mood. Whether it's painting, writing, playing music, or any other form of creative expression, these activities can offer an escape and a way to process feelings. Don't worry about the end result; focus on the joy of creation and how it makes you feel. Creative outlets can be a therapeutic addition to your mental health toolkit.

Conclusion

While depression can be challenging, embracing natural strategies to support mental health can provide relief and foster a more balanced lifestyle. It's important to remember that what works for one person might not work for another, so it's worth exploring different approaches to find what resonates with you. Additionally, if you're experiencing severe depression, it's crucial to seek professional help. Combining these natural methods with guidance from a mental health professional can provide comprehensive support on your journey to well-being.

Remember, taking small steps each day can lead to meaningful changes in your mental health. Whether it's a short walk, a healthy meal, or a heartfelt conversation, every effort counts. Be kind to yourself and take one day at a time.

To order a signed copy of James Donaldson's Celebrating Your Gift of Life book Click Here!!! https://standingabovethecrowd.com/?p=16684

The conversation around mental health has gradually gained momentum in recent years. However, one aspect of this dialogue that still struggles to gain the attention it deserves is men's mental health. In an era where gender roles are evolving rapidly, it's crucial to address why men's mental health matters more than ever.

The Silent Struggle: Understanding the Stigma

For generations, societal norms have dictated that men should be tough, unemotional, and impervious to pain. This stereotype has not only resulted in countless men suffering in silence but also hindered the progress of mental health awareness. The stigma surrounding men's mental health is deeply rooted in cultural misconceptions and outdated ideals of masculinity. It’s high time we break these barriers and create a safe space for men to express their feelings without judgment.

The Alarming Statistics

Understanding the urgency of addressing men's mental health begins with the numbers. According to the World Health Organization, men are less likely to seek help for mental health issues, yet they are more likely to die by suicide compared to women. In the United States alone, men account for nearly 80% of all suicides. These statistics paint a grim picture and underscore the critical need for change.

#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

Why Now? The Current Landscape

In today's fast-paced world, the pressures on men have only intensified. Economic uncertainty, job stress, and the pressure to be the primary breadwinner can exacerbate mental health issues. With the added impact of global events, such as the pandemic, men are facing unprecedented psychological challenges. Addressing these issues now is more important than ever to prevent further mental health crises.

The Role of Social Media and Technology

Social media and technology have a dual role in the mental health arena. On one hand, they provide platforms for sharing experiences and finding support. On the other, they can amplify feelings of inadequacy and isolation. It's crucial to harness the positive potential of these tools by promoting mental health awareness and creating online communities where men feel comfortable sharing their struggles.

Breaking Barriers: Encouraging Open Conversations

To truly break the stigma, we must encourage open conversations about mental health. This involves educating men about the importance of seeking help and normalizing therapy and counseling. Community support groups, mental health workshops, and awareness campaigns can all contribute to a healthier dialogue around men's mental health.

Support Systems: Building a Network

Creating a robust support system is vital for tackling men's mental health issues. Friends, family, and partners play a crucial role in providing emotional support and encouraging men to seek professional help when needed. For those without strong personal networks, mental health professionals and organizations can offer guidance and support.

The Importance of Self-Care

Self-care is not just a buzzword; it's a vital component of mental health. Encouraging men to prioritize their well-being through activities such as exercise, meditation, and hobbies can have a profound impact on their mental health. By adopting healthy habits, men can better manage stress and improve their overall quality of life.

Conclusion: A Call to Action

Breaking the stigma surrounding men's mental health requires collective effort and unwavering commitment. By fostering open conversations, providing support, and promoting self-care, we can create a world where men feel empowered to seek help and embrace their mental health journey. It's time to acknowledge that men's mental health matters now more than ever. Let's stand together and make a difference.

Remember, reaching out for support is a sign of strength, not weakness. If you or someone you know is struggling, don't hesitate to seek help. Together, we can break the stigma and pave the way for a healthier future for all.

To order a signed copy of James Donaldson's Celebrating Your Gift of Life book Click Here!!! https://standingabovethecrowd.com/?p=16681

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