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Ask Dr. Vieder
As the new school year is about to begin, what is the best way for me to get my kids back on track and help them get a good night’s sleep?
There is signifi cant scientifi c evidence suggesting how not only the amount of sleep we get each day but the quality of that sleep is critical to our overall health.
So you are wise to get your kids back on track after a summer of deprogramming and fun.
Perhaps the best recommendation is to begin “powering down” our brains at least one hour before scheduled bedtime. This means turning off all the electronics around
us including TVs, laptop's and Smart phones. Bright light is one of the primary triggers that your brain uses to help regulate your sleep/wake cycle. Limiting that exposure
prior to bedtime is critical. Setting a specifi c time or even an alarm signaling when it is time to go to bed can begin to get you back on track. Try and do this before the
school year starts to adjust to this new circadian rhythm.
Other simple things that you can do include limiting caffeine intake many hours prior to bedtime, assuring that the bedroom is quiet and dark, and for those of you
would like to share the bed with your favorite pet, reconsider having your dog or cat fi nd her own perfect place to sleep outside of the bedroom.
I’ve read a lot about how a good night’s sleep is critical to your overall health. Any tips for the rest of us?
Unfortunately, for children and adults alike, we are part of a modern society and generation of chronically sleep deprived individuals.
Recent studies indicate that as many as 87% of high school students do not get the recommended 8-10 hours of daily sleep. Routine over-programming, high
expectations for academic and athletic performance, along with the technological and social pressures consume a disproportionate number of hours daily.
The defi cit this creates has a negative impact on quality sleep time for all of us.
Failing to get an adequate amount of quality sleep on a regular basis can lead to a long list of signifi cant health problems, including issues with
learning and behavior, mental health issues such as memory loss and depression, a higher risk of obesity and behaviors that are likely to foster
dependence on medication or recreational drugs. Scientifi c studies have also shown that there is signifi cant worsening of hypertension, diabetes
and emotional disorders with ongoing sleep deprivation.
How can I tell the difference between occasional bouts of insomnia versus something that needs medical attention?
If you've already made an effort to address all the things you can do on your own and continue to have insomnia,
that would be a good indicator to seek medical attention.
Start by seeing your primary care physician. They can often help you work through some additional factors that may be contributing to your
insomnia before recommending or prescribing any type of medication to improve your ability to fall asleep or staying asleep. In some instances,
they may even recommend that you undergo a sleep study along with consultation with the physician who specializes in sleep disorders.
For more info, visit the Ask Dr. Vieder page at LakesUrgentCare.com
Dr. Sanford Vieder, DO, FACOEP, Medical Director at Lakes Urgent Care, West Bloomfi eld / Livonia
2105880
August 25 • 2016
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