BRYAN, Texas (KBTX) - That extra hour of sleep on Saturday night might have provided a temporary boost to some, but for the children of the Brazos Valley, it can cause a longer-term issue.
“It just disrupts a lot of things in terms of cycles,” said David Earnest, a neuroscientist with the TAMU Center for Biological Clocks Research. “It’s important to keep regular schedules, and so just that one-hour change can affect things dramatically.”
Earnest says there are ways to help your child adjust.
DO
- Get outdoor exercise, at least 4-5 hours or more before bedtime
- Adjust and maintain regular mealtimes, especially dinner
- Enjoy outdoor daytime exposure to natural sunlight for at least 60 minutes
- Use an eye mask and earplugs at bedtime to block out light and noise
- Take a warm bath or shower right before bedtime
- Drink a glass of milk (tryptophan in milk helps induce sleep)
- Listen to calming music at a low volume
- Write in a journal before bed, possibly compose a “to-do” list for the next day 15-30 minutes ahead of bedtime
- Read something light, not too stimulating
- Take melatonin 15-20 minutes before bedtime (only for high school-age children)
- Use a lighting system or app that allows waking with a warm, glowing light that gradually brightens over time (30-60 minutes)
- If possible, modify bedroom lighting at night to omit lights on the blue spectrum
DON’T
- Eat a big meal before bedtime or fatty foods as a late-night snack
- Look at a cell phone, tablet, computer screen, etc. for 60 minutes before bedtime
- Drink or eat any caffeinated beverages, including tea and chocolate, within 4-5 hours of bedtime
- Use cold or cough medicine with pseudoephedrine 4-5 hours before bedtime
- Keep a laptop or television in the bedroom
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November 02, 2020 at 09:28PM
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Adjusting your child's biological clock after 'falling back' an hour - KBTX
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