This weekend we “spring ahead” on Sunday, March 8th by setting our clocks ahead an hour as we re-enter daylight saving time. If you do not have children (and are not working overnight), this is a bit of a bummer and you lose an hour of sleep. If you do have kids, it may help you a bit but it can be complicated.
Interestingly, both with my boys (age 7 and 4), and in my sleep medicine practice, sleep disruption beyond a simple time shift seems to occur, most commonly in the form of night-time awakenings and irritability. I have found that this has seemed particularly exaggerated in children with autism and other developmental delays. It’s really important to adhere to your child’s schedule to minimize these effects.
Here’s a video I made to explain the effects of Daylight Savings Time:
If you have younger kids, this can be a net positive if your kids are early risers in that their apparent wake time will be an hour later. So if you child typically gets up at 5:30 AM and you are not happy about it, just wait a few days.
For many teenagers, it may be more problematic as most teenagers go to bed too late and get up too late as is. Grown-ups also struggle with this. (If you struggle to get up with your alarm in the morning, you may also have a hard time– this advice may be useful for you as well). It may be difficult for them to adjust to going to bed an hour earlier on this Sunday night. Depending on how much difficulty your teenager has with falling asleep at night and getting up in the morning, there are a couple of different interventions you can try.
Everybody: Most teenagers and adults will benefit from getting up an hour earlier the day after “springing ahead” to avoid significant insomnia on Sunday night. It’s critical to get up at his/her “typical” time on Sunday (e.g. if they typically wake up at 10 AM on Sundays, they continue to even though they lose an hour of sleep.) They will be more tired on Sunday night and have an easier time going to sleep.So, for someone who sleeps from 11 PM-10 AM on weekends, do the following :
1. Saturday: Go to bed 11 PM (OLD TIME)
2. Sunday: Get up 10 AM (NEW TIME)
For teens and others with significant difficulty getting up in the morning already. Moving bedtime earlier by 20 minutes a night for two nights if you can talk them into it. (Remember, it is always harder to go to be harder earlier than later, especially for teens). Adjusting wake time is more important that falling asleep time. For someone with a 10 PM-6AM schedule on weekdays and 11 PM-10 AM on weekends:
Thursday Night: Bedtime 9:40 PM Friday wake time 5:40 AM
Friday Night: Bedtime 10:20 PM Saturday wake time 9:20 AM
3. Saturday Night: Bedtime 10 PM Sunday wake time: 10 AM (new time)
For teens and others with severe insomnia and/or difficulty getting up in the morning already. This may also include teens with autism who often struggle more than others with these transitions.Moving bedtime earlier by 10 minutes a night for five nights if you can talk them into it. (Remember, it is always harder to go to be harder earlier than later, especially for teens). Adjusting wake time is more important that falling asleep time. For someone with a 10 PM-6 AM schedule on weekdays and 11 PM-10 AM on weekends:
Monday Night: Bedtime 9:50 PM Tuesday wake time 5:50 AM
Tuesday Night: Bedtime 9:40 PM Wednesday wake time 5:40 AM
Wednesday Night: Bedtime 9:30 PM Thursday wake time 5:30 AM
Thursday Night: Bedtime 9:20 PM Friday wake time 5:20 AM
Friday Night: Bedtime 10:10 PM Saturday wake time 9 AM
Saturday Night: Bedtime 10 PM Sunday Wake time: 10 AM (new time)
There’s a nice article summarizing recommendations from sleep expert Jody Mindell on this topic here.
So, does this article resonate with you. Does “springing ahead” monkey with your sleep or that of your child? Would you consider adjustments like the schedule above?
This week, a study was published with the innocuous title of “Napping, development and health from 0 to 5 years: a systematic review”. The authors carefully reviewed multiple studies on the effects of napping on development and health in early childhood. They looked at 785 published articles, narrowed the articles down to 26 which met rigorous criteria, and came up with several conclusions:
1. The study designs were variable but mostly observational. They involved children of various ages and had different measures of interest. Thus, it was very difficulty to synthesize these results. Some studied habitual nappers; others studied children who napped sometimes but not other times. Here is a sample sentence
2. The most consistent finding was between napping and later sleep onset, shorter periods of night sleep, and worse sleep at night after age 2.
2a. A few of the studies reviewed suggested that non-habitual napping may precede a night of short/poor sleep, as opposed to occurring after a night of short sleep.
Today, headlines have trumped how napping after age 2 could ruin your child’s sleep. Here’s an example from Today.
There is consistent high quality data that indicates napping beyond the age of two lengthens the amount of time it takes for a child to fall asleep. The evidence for napping and its impact on behaviour, health and development of a child is less clear.
How Napping Evolves Through Childhood
Some of the most widely cited information about how much children sleep over time is derived from information gathered from Swiss children. The whole article is worth a read, but here are their findings about napping:
This shows the frequency and of napping in the first seven years. Most kids have transitioned from multiple to one nap by 18 months (pink arrow) and half have given up napping by age three (blue arrow). Iglowstein, I., Jenni, O. G., Molinari, L., & Largo, R. H. (2003). Sleep duration from infancy to adolescence: reference values and generational trends. Pediatrics, 111(2), 302–307.
Essentially, most children transition from multiple (2–3 naps) to one nap by 18 months of age. By age 3 half will have given up napping, with most children not napping by the time they enter kindergarten.
Why Napping Can Affect Nighttime Sleep
In prior posts, I have talked about the homeostatic sleep drive. In a nutshell, the longer you are awake, the more tired you are. If you nap, especially for prolonged periods or in the late afternoon, you may be less tired and have a harder time falling asleep. Here’s a graph to refresh your memory:
Napping can reduce your need for sleep at bedtime.
Why These Results Matter, and May Matter to You
Although there is limited research on the topic, many child care centers and preschools have one size fit all nap policies which do not necessarily fit every child. Hopefully this may lead to more flexibility in this domain.
Additionally, napping needs clearly vary from child to child. Some healthy children easily give up napping around age 2 (and I guarantee that their parents are pretty bummed). Others, (like my older son), may happily take a three-hour nap in until five PM every day then go to bed without a complaint.
Clearly, there is a lot of variability in nap requirements in children. Here are some good rules of thumb:
1. If your child routinely naps past four PM, and struggles to fall asleep at bedtime, you may want to think about shortening his or her nap by an hour.
2. If naps are brief and difficult to obtain, and your child is older than age two, try playing with skipping them for a few days and see if bedtime and night-time sleep goes more smoothly.
2. If you are working on sleep issues, it is also important to avoid unplanned napping. My friend Dr. Wendy Ross calls this “sneaky sleep”– sleep obtained in the car or the stroller, say on the way home from day care. If it is just you and your child in the car, your options for avoiding this may be limited. However, if you have an older child, they will likely be MORE THAN HAPPY to keep their younger or brother sister happy by yelling at them, singing songs, or poking them.
Why These Results May Not Matter To You
If your child is happily napping every day, going to bed without difficulty, and is less than five, enjoy and don’t worry. There is no evidence in this study that you need to change. The worst thing you could do for your child (and your sanity) is to make a change when things are going well.
I find this study to be a great addition to the limited literature on napping in childhood, and that the authors acknowledge the limitation of the available information. For more information about this study, I suggest this article from the Huffington Post, specifically Lisa Meltzer’s take on this.
I’m curious about your take on these results. Please answer the poll below or leave a comment.
New Year’s resolutions. Mine have been the same for the last several years — lose a little weight, eat a little healthier, exercise a little more. But for me, sleep hasn’t been on the list because sleep had always been my drug of choice — until this past year. In the past, when deadlines were swirling and patients were knocking, I would do the absolute minimum before bed, and then go to sleep, knowing I would be way more efficient at tackling the problem the next day after recharging. And when there were temporary reprieves in work-life demands — others celebrated with a night out or a late night up watching TV, but I rewarded myself with sleep. It was my cure-all, and sleep medicine was my perfect calling.
But this past year, it all fell apart. Why? Because I got sucked into the ubiquitous #NoTimeToSleep mentality. The work couldn’t wait until tomorrow, because tomorrow there was even more work to be done. Coffee became a life essential, not just a morning pick me up. The smartphone feeds could not wait, and sat plugged in next to my head all night, constantly daring me to check. The nights dedicated to fun couldn’t be wasted on staying home. I knew it was wrong, but I believed it was excusable, even forgivable — I am a busy mom and doctor, so the rules of getting sleep somehow didn’t apply to me anymore because, well, I was too busy for the rules. There was NO WAY that i could carve time out of my crammed life for anything extra, especially sleep. I thought I was being ultra-efficient.
And then came Holiday Season 2014, the apex of #TheYearOfNoSleep. Everything felt frenetic and frantic. I drowned in a vortex of inefficiency. Everything took forever, and nothing got done. Rock bottom was hit. Reality set in of just how awful I felt. The quality of my life in every aspect imaginable had plummeted. Epic fail. How could a sleep doc let this happen?
So I went back to my old ways a few weeks before the New Year. This resolution couldn’t wait until January 1. I resumed my previous drug of choice, sleep. And it has been wonderful, leaving me pondering why I thought I could live with less. So when Dr. Canapari’s pledge to get 30 minutes more sleep per day was posted after the New Year, it was a perfect way for me to reflect on my changes, and quantify time saved during the day by sleeping more at night. None of these are “scientific”, but rather my life experiences:
I am nicer, so save ~15 minutes by not provoking arguments/oppositional behavior because I’m not constantly yelling at my kids and husband. It’s amazing, the kids are more likely to get dressed and the trash more likely to get taken out when I ask in a friendly, polite way.
My memory and organization are better, so save at least 5 minutes by not looking for my keys or various other ill-placed items while trying to get myself and 3 young children out the door in the morning.
My energy level is higher, so I tend take the stairs up to my office, instead of waiting for the elevator, and spend 2 less minutes waiting. (and burn calories to boot!)
I am more reasonable and level-headed, so save 15 minutes by not obsessing over somebody else’s (probably sleep deprived) snarky e-mail comments that I would have previously perceived to be a personal attack. I hadn’t even realized just how much time I would perseverate over a single e-mail — usually scattered through the day but totaling 15 minutes.
Along the more reasonable and level-headed vein, I save at least 15 minutes by being off my phone. Sleep has allowed me to realize that checking Facebook and e-mail every 2 minutes is neither necessary nor beneficial.
(this one is not a joke). I save 2 minutes in the cafeteria. I can make smart, quick decisions about healthy foods and not sit and stare at the potato chip section trying to talk myself out of a ridiculous carb craving which was omnipresent in #TheYearOfNoSleep.
I now need minimal caffeine, so I save at least 10 minutes a day by not waiting in the Starbucks line with the rest of the world.
I am able to do both mundane and challenging tasks faster and better. The hard stuff at work honestly takes a little less time and is less difficult when I have slept. The chores at home take much less time because I’m focused. That’s harder to quantify, but there is probably a lot of time saved — from laundry to dissertations.
I hope this list helps you realize how valuable that 30 minute investment of extra sleep night after night (starting tonight!) will be. Sleep has returned as my drug of choice, and I intend to keep it in good use. Happy Sleeping!
I’ve had a lot of fun reflecting on my own sleep needs this month and it has been a terrific honor to have all of these great writers on my humble little blog. Next week we will return to our routine posting schedule. Did reading these posts change your behavior around sleep?
As part of my “30 More Minutes of Sleep in 2015″ series, I have updated this post, one of my first from when I started this blog in 2012. In fact, this was originally a guest post over at Seattle Mama Doc which you should go check out. As I describe below, this was a really touch issue for us when our old son was less than a year old. In terms of parental quality of life, teaching your kids to get up a bit later is pretty high yield.
When assessing this concern, I always see if the parents have realistic expectations. Most little children are morning people, which is a real challenge if you are a night owl like me. To expect your toddler to sleep past 6:30 AM is usually unrealistic. Some children naturally wake up between 5:30-6:30 AM. Other children may have developed a habit of waking up early because of sleep onset associations but are not actually ready to get up, and tend to be quite cranky. I have a couple of suggestions to try if you want to try to get your little one to sleep later:
Minimize ambient light. Those black out shades are expensive but they may be worth it. Most kids are really light sensitive. This spring, my kids were getting up earlier and earlier with the longer days. This was getting a bit painful until daylight savings time bailed us out and magically made 5:30 into 6:30 AM.
White noise via a sound machine may be useful if a parent needs to get ready for work before the appointed hour, or if one child tends to wake another. We use this one, which appears to be indestructible. Some concerns have been raised about the possibility of these machines affecting children’s hearing. Based on my own very unscientific research, I suspect that this is pretty safe for most children.
Adjust the sleep schedule. Children 1-3 years old will sleep between 11-13 hours a day, with 9.5-10.5 hours at night. If your child is going to bed before 7-7:30 PM I would move the bedtime 30-60 minutes later, although it may take a week or two for this strategy to bear fruit.
Avoid switching your child from a crib to a bed until they are three or four, unless they are jumping out of the crib. Changing from a crib to a bed is often a “Hail Mary” move for desperate parents, but in my experience it often backfires.
Check sleep associations: In other posts, I’ve talked about sleep onset associations and This means that if your child requires a certain set of conditions to fall asleep, they will need them again whenever they wake in the night. Early morning awakenings can be a version of this. When a child is brought into the parents’ bed when he/she wakes very early ( before 5 AM), they will soon start to wake up anticipating this comfort. We went though a month with my son at six months of age where I was lying on the floor with him with a pillow and blanket every day at 4:30 AM (pathetic, I know). I was essentially trying to have my cake and eat it too– get to sleep some more but avoid a sleep association. It didn’t work. The next step was ignoring him until a later and later time until he got to 6 AM. So we got up with him at 4:40 AM, then 4:50 AM, then 5 AM and so on, until he slept until a more reasonable time. I felt comfortable with this strategy as he clearly was not ready to be up at 4:30 AM. Was this painful? Yes. But it was worth it.
Wake up clock: This may work with older toddlers or preschoolers. Set up a timer with a light or just try out one of these OK to Wake Clocks . Our older son tends to rush out of bed if he hears his brother stirring or me getting ready for work. He likes his new clock and will wait for it to turn green. The key in being successful with this is going slowly and being realistic. That is to say, buying one of these clocks will not make your two year old sleep until 9 AM on the weekends. I would recommend picking a time about ten minutes later than your child’s current wake time, then moving it later by ten minutes every day or two until you reach your target wake time. This maximizes your chance of success and your child’s sense of mastery.
Other positive reinforcement: A sticker chart can be helpful in this context, or even (!) an M&M or jelly bean every time your child gets up when you wish them to.
Negotiate. When I first wrote this post my boys were four and one; now they are seven and four. This has made mornings much better. My older son understands time very well and will actually take his brother downstairs or read him stories if we ask him to. This is simply lovely. On the weekends we ask them not to get us before 7:30 AM and, unbelievably, they have complied. Once your children are old enough that they do not require direct supervision, I don’t have a problem with parents turning on a show for their kids for 30 extra minutes of sleep on the weekend.
The keys to success are being consistent every time, having realistic expectations, and keeping your child’s room dark. If you have persistent early AM awakenings (e.g. 4-5 AM or earlier) it is worth discussing with your pediatrician, especially if your child seems really cranky and tired during the day.
Have you struggled with too early mornings with your child? What has worked for you? What hasn’t?
I’ve learned a lot from Dr. Lynelle Schneeberg. She is a clinical psychologist boarded in Sleep Medicine. She is the director of Behavioral Sleep Medicine at Gaylord Sleep Medicine, which is soon to become the Yale Sleep Medicine Program. I have sent her some of my most challenging cases and she has been incredibly helpful. I’m really glad she agreed to help with advice on how to get 30 more minutes of sleep at night. She writes here on what to do when you wake up at night and just can’t get back to sleep:
(“The acorn falls” by Liza. Click the photo to go to the original)
Should you ever read in bed in the middle of the night if you have a long awakening?
Actually, yes! Another method of getting 30 more minutes of sleep each night would be to keep nocturnal awakenings short. All of us, of course, hope to obtain the most possible sleep each night between the time our heads hit the pillow and the time our alarms ring in the morning. But many people struggle with nocturnal awakenings and sometimes these awakenings are fairly lengthy.
Most people think that the smartest approach is to lie in bed waiting for sleep to return. “At least I’m relaxing!” they’ll say, or “If I sit up or get up, I’ll never get back to sleep.” However, this is often not true. Lying in bed awake is often rather stressful and frustrating. We all tend to think about the things in our lives that have gone wrong, that might go wrong, that are currently going wrong…you get the picture! We also begin worrying about all of the sleep we are losing. These thoughts often result in longer and longer awakenings and the bed becomes a place where some people are awake more than they are asleep.
Moreover, “trying to sleep” is not often very successful. In fact, there was a very interesting study in which some subjects were told there would be a cash prize for the first person who fell asleep while other subjects were simply asked to fall asleep in their normal fashion. What happened? As you might guess, the subjects who were offered the cash took three times as long to fall asleep.
So, what should you do if you awaken at night and can’t fall back to sleep? The best option is simply to sit up in bed and read a book. Try using a soft reading light or, if you use an electronic reader such as an iPad, read your book on the night setting to keep screen light exposure to a minimum. Reading allows drowsiness to “sneak up” on you by engaging your busy mind on something else and by allowing you to relax. Reading in bed is also likely to be much less disruptive to your bed partner than tossing and turning. This technique is called “stimulus control” and it is used to make sure that your bed remains a “stimulus” only for sleep, not for long periods of wake. Try not to use your bed for anything else besides reading or sleeping, though. Keep those electronics out of the bedroom but keep that book on your bedside table and don’t be afraid to crack it open at 2am!
I find stimulus control to be one of the most important interventions for patients with insomnia, but all of us can benefit. When I was taught about this, I learned that you are supposed to actually get out of bed, so I asked Lynelle about this. Her reply was informative:
Classic stimulus control as developed by Bootzin does absolutely say to get out of bed include but Dr. Gregg Jacobs, a well-known expert on insomnia treatment and author of Say Good Night to Insomnia, has modified the practice of stimulus control to allow sitting UP in bed (which is a different behavioral “state” than lying down in bed) as long as the person doesn’t read for more than an hour. (And we are posting this in the winter which I know from long experience is a difficult time to ask people to leave their beds.)
I do find that my patients (kids and teens) may still benefit from more clear instruction. For this group, I recommend that they do a low light, low stimulation activity. For kids that don’t like to read, I recommend coloring books or jigsaw puzzles.
Do you struggle with middle of the night insomnia? If so, have you tried stimulus control?
We are at the end of January and a few snow days have put my a bit behind schedule. I have a few more entries which I will be running next week. Thanks for following!
I first met Dr. Valerie Crabtree several years ago at the Sleep Meeting in Boston after going to a great talk which she gave. Since then she has been a great help to me as I try to learn more about behavioral sleep medicine. Like Dr. Honaker, she is a psychologist. She is knowledgeable about all aspects of behavioral sleep medicine, but her special expertise in helping children with pain, especially pain related to cancer at St. Jude’s. She also has two school aged kids and is constantly finding ways to extend her own sleep (Me too!) I asked her to provide some guidance for both children and adults regarding our goal this month of finding ways to get 30 more minutes of sleep per night in 2015.
(“09/04 – Worst. Bed. EVAR!” by Erik Ogan on Flickr. Click the photo to go to the original)
People with chronic pain often find it hard to fall asleep. Or, if they fall asleep, they may wake up repeatedly during the night and find it hard to get back to sleep. Research shows that poor sleep actually makes pain worse the next day. In fact, newer research is beginning to show that sleep may affect pain MORE than pain interferes with sleep. Finding ways to protect your sleep can actually make your pain better too! [Bold is mine–CC] Wanting to get better sleep? Try this:
Get physical activity. If you are in pain during the day, you may want to lie in bed because it is more comfortable. This can actually have the opposite effect, though, causing pain, fatigue, and sleep to get worse. For many people with chronic pain, following a physical activity program (as prescribed by their doctor or physical therapist) can improve pain, function, AND sleep. Here is a great post on seven ways to exercise with chronic pain.
Rest somewhere other than your bed. If you DO need to rest because of your pain, try to lie on the couch or a reclining chair and reserve your bed just for sleep. This helps your body learn that your bed is only for sleeping, not just for resting.
Try not to nap. When you are resting, try to stay awake. Napping (especially for a long time) during the day can make it very hard to fall asleep or stay asleep at night.
Plan the timing of your pain medication. If your pain medication makes you sleepy, take advantage of this at night. Take sedating medications just before sleep and ask your doctor for other medication options during the day–those that don’t make you feel like you need to nap.
Above I highlighted the critical point– bad sleep makes pain worse, just as pain can worsen sleep. Do you struggle with chronic pain? If not, do you have a child or other family member who does? Please share your advice about what has worked and what has not below.