Tag Archive for: Sleep

Back to Bed for Back to School

By Annette Liao, DO | Family Medicine PGY-1

Can you believe it? The end of summer is quickly approaching. With fall around the corner, many families are thinking about the school year and how to prepare their kids for the classroom. This could prove to be a bigger challenge this year, as schools reopen their doors for in-person classes after a very different year. Now, after a summer of staying up late and sleeping in, it is time to help kids get back on a normal classroom schedule, and that starts with a good night’s sleep.

Back-to-School Kids Sleep Tips

  • As their brains develop, school-aged children need more sleep than adults to do their best in school and to stay alert during the day. Here is how much sleep kids should have:
    • Preschoolers (ages 3-5) require 10-13 hours of sleep
    • School-age children (ages 6-13) require 9-11 hours of sleep
    • Teenagers (ages 14-17) require 8-10 hours of sleep
  • Start slow – most kids will not be able to suddenly switch from being night owls to morning birds. A slow transition over a few weeks is best. Move bedtime by 15 minutes each day until they are getting the amount of sleep they need.
  • Keep a clock in each child’s bedroom so that they know what time they should go to sleep and what time they should wake up.
  • Avoid using electronics at least 1 hour before bed, and no electronics in bed! The light from the screens on TVs, tablets, and phones tricks our brains into thinking it is daytime and keeps us from a good night’s sleep. It’s good for everyone to turn off screens starting two hours before bedtime.
  • Instead of electronics, establish a relaxing bedtime routine. This could involve reading, stretching, or meditation. Routines will train the body that it is bedtime and can decrease anxiety around bedtime in kids and adults. Make the environment as relaxing as possible.
  • Keep the schedule, even on weekends. Parents and caregivers should all be on the same page with the sleep schedule. Children over the age of 5 should be informed on what that plan is as well.

Having quality sleep is essential for success in school. Not getting enough sleep affects a student’s ability to function, learn, and grow. These tips will not only help to get your kids back on track for school, but also set them up for a lifelong healthy habit! Learn more about other back-to-school tips for a healthy and happy start to the new school year.

Sleep Awareness Week – Healthy Sleep Hygiene

By Katelyn Millinor, LPC | Behavioral Health Quality Manager

Healthy sleep, also known as sleep hygiene, describes good sleep habits. Guidelines and tips NOAH offers patients for better sleep comes from years of expert research and experience. And, while there are medications that can help with sleep, they are usually only helpful in the short-term. Your NOAH provider can talk about the best ways to get better sleep, but in general, we recommend healthy sleep hygiene as the main most important step.

Healthy Sleep Tips

  • Consistency – One of the best ways to sleep well is to go to bed and get up at the same time every day (even on the weekends). This regular rhythm will help you feel better and help to set your biological clock.
  • Exercise – Regular exercise is a good idea regardless, but it also helps with sleep making it easier for your body for you to fall asleep and have deep sleep. Avoid exercising 3-4 hours before bed time. Morning walks are a great way to start the day feeling refreshed.
  • Don’t Toss & Turn – If you cannot fall asleep after about 15-20 minutes, get up and do something calming or boring until you feel sleepy again (in another room if possible). Sitting quietly on the couch or reading something are good options.
  • Limit Light – Avoid certain lights before going to bed, particularly screens. Cell phones, computers, televisions, and other devices have blue light that disrupts sleep. Change the settings on your device to switch the light at a set time every night, and turn off overhead lights or lamps.
  • Don’t Watch the Clock – People who struggle with sleep often watch the clock too much. Frequently checking the clock can wake you up more and reinforce negative thoughts.
  • Eat a Healthy Diet – A healthy, balanced diet will help you to sleep well. But when you eat matters! Do not go to bed hungry because that can disturb sleep. Also, a big meal before bed can also disturb sleep. If you are hungry before bed, try a light snack and be sure to avoid greasy or heavy foods near bedtime.
  • A Bed is a Bed – Don’t allow your bed to become your kitchen, dining room, office or other multi-functional space.
  • Avoid Naps – Avoid taking a nap so you are tired at bedtime. If you must take a nap, make sure it is only for 20-60 minutes and is at least 6+ hours before bedtime, ideally no naps after 3 p.m.
  • No Alcohol, Caffeine, or Nicotine – If you plan to have caffeine, alcohol, or nicotine (cigarettes, cigars, etc.) don’t have any 4-6 hours before going to bed. These substances act as a stimulant and interfere with the ability to fall or stay asleep.
  • Fewer Beverages – Try not to have too many beverages in the evening. This will limit the night-time trips to the bathroom.
  • Set The Mood – The right environment is important. Your bed and bedroom should be comfortable for sleeping; a cool, quiet, and dark environment is best.
  • Shower or Bath – Having a hot shower or bath 1-2 hours before bedtime can help you relax and get a better sleep.
  • Routines – Having an evening routine before bedtime can prepare the body and mind for sleep. You can develop your own routine such as stretching, baths, or breathing exercises. Daytime routines are equally as important to having healthy sleep, so try to keep those the same.

As always, if you are trying these tips with little or no success, give your NOAH provider a call and we’ll gladly meet with you to discuss options in achieving a good night’s rest. At NOAH, we’ll work with you and your family to choose the best path for overall health and wellness. You may also request an appointment online.

4 Nighttime Habits That Will Set You Up For a Better Tomorrow

Most people would benefit from getting more sleep or at least better sleep. Having a productive day starts with the sleep you get the night before. These 4 simple steps will help you get better sleep and promote healthy living by allowing your body and mind to relax before bed.

nighttime habits

At NOAH, we’ll work with you and your family to choose the best path for overall health and wellness. Learn more about our services and see how a NOAH provider can help you get better sleep and support your health and wellness goals.

Treating Yourself to a Good Night’s Sleep by Dr. Xiao Kristin Liang, MD Family Medicine Resident, PGY2

What better way to jumpstart your day than with a solid, restful night’s sleep? In today’s fast-paced, high-tech world, there is still no substitute for a good old-fashioned snooze, which comes with numerous health benefits. These include improved mood, alertness, work or school performance, and even heart health.

Here are some ways to get the most bang for your buck while you catch those z’s! Also known as “sleep hygiene:”

  • Avoid caffeinated beverages such as coffee and tea in the afternoon.
  • Have a regular sleep schedule and stick to it, e.g. bedtime at 10 pm and alarm clock set for 6 am.
  • Sleep in a cool, dark, and quiet room.
  • If you are unable to fall asleep after 20 minutes, get out of bed and do something relaxing (see activities below) so that your body does not associate the bed with wakefulness.
  • Do something relaxing before bed such as drinking a warm beverage, reading a book, or meditating.
  • Avoid screen time before sleeping, as the blue light from phones and computers stimulates wakefulness.
  • Avoid drinking too much alcohol as it can disrupt your body’s sleep cycle.
  • Regular exercise, ideally in the morning or early afternoon, also improves quality of sleep.

Are you doing all of these things but still having trouble with falling or staying asleep? If so, you may have a sleep disorder. Our doctors at NOAH are happy to work with you to achieve your best sleep, health and wellness. Feel free to call us for an appointment at 480-882-4545.

Safe Sleep SIDS – Video

Watching your beautiful #baby sleeping has got to be one of the best feelings ever. Dr. Amit Jain, Pediatrician offers a few simple steps that you can take that will provide a #SaferSleepingEnvironment for your baby. Our Care Team at NOAH will work with you and your child to choose the best path for their overall #health and #wellness. To schedule an apt., please call 480-882-4545!

10 Tips to Get Your Child to Sleep

By Tiffany Jewell

Routine routine routine. Keep this in the back of your mind as you read through our tips below. Trust me, coming from a mom of twins, this has saved my sanity. Read more