sleep Archives - Happy Healthy Kids

12 Healthy Gift Ideas

December 13, 2016 by Kelley 1 Comment

When considering our nearest and dearest at the holidays, we’d all like to find a happy medium between passing off a plastic gift card and spending a hair-raising amount of time or money for the sake of “meaning.” Enter what I’ll call a “healthy gift”—an easy little something that helps a loved one feel, look, or do better; and, ideally, keeps on giving throughout the coming year. I tapped some of the doctors and wellness gurus whose advice we’ve shared on this blog to share their favorite healthy gifts to give in 2017. Hope you can find something for a special someone—including, maybe, you.

For your neighbor…
Instead of a cookie platter, dietitian and fitness trainer Dana White, R.D. likes to give homemade flavorings that people can use to make a recipe taste even more delicious. Her two favorites, that are super-easy to make but have a big “wow” factor: Homemade vanilla extract and rosemary-citrus sea salt. She packages the vanilla extract with her pumpkin chocolate chip muffin recipe, and the gourmet salt with her “ready-in-minutes” baked sweet potato chip recipe.
Get Dana’s vanilla extract recipe here and pumpkin-chocolate chip recipe here. Be sure to order small food-grade bottles in advance. You can get them at craft stores or 12 for $16 at Amazon.
Get Dana’s rosemary-citrus sea salt recipe here and baked sweet potato chip recipe here.

For elementary schoolers…
Balance toys promote all-important core strength, keep children active inside or out, and are unique in that they actually keep kids interest as they grow. Curt Hinson, Ph.D., founder of the Dr. Recess program encouraging more effective and creative physical fitness in schools, has two faves:
Teeter Popper: Kids can sit or stand on the treads, and rocking motion makes for cool suction noises on pavement $35 at Amazon.
Spooner Board: Kids can master tricks on this wide balance board, and get a jump start on the core movements they need to master surfing, skateboarding, or snowboarding. $45 at Fat Brain Toys.

For big kids…
Yale Pediatric Sleep Center director Craig Canapari, M.D. has written on here and on his phenomenal blog about how crucial rest is for kids and grown-ups alike. But due to anxiety, hormonal shifts, or noisy households, many kids have sleep problems that develop or persist beyond their baby years. For them (or sleep-deprived adults), “you can’t beat a Marpac sound conditioner,” says Dr. Canapari. Appropriately tech-y-looking for discerning older children, the domed device emits the soothing, consistent sound of gentle rushing air, with customizable tone and volume control. Marpac Dohm All-Natural White Noise Sound Machine, $45-50 at Amazon.

For ‘tweens and teens…
It may be infuriating, but it’s natural and even healthy for teens to crave some space from parents and younger siblings. For Two Peds in a Pod pediatricians and moms Julie Kardos, M.D. and Julie Kardos, M.D., a well-received gift for this age group are tools that honor their desire for privacy—”within reason.” Along with journals that can lock and remote controls that allow kids to put out their own light before putting themselves to bed, Drs. Kardos and Lai like bedroom doorbells that can attach to the outside of teens’ doors. Girlz Own Bedroom Doorbell, $13, Amazon.

For a sister or best friend…
When life feels like a closed circuit board of family and work, a great gift is something pampering and utterly self-involved. New York City dermatologist and mom of three, Julie Karen, M.D., of CompleteSkinMd, tries and tests hundreds of products, and is head-over-heels right now with one in particular: Alastin Restorative Eye Treatment. “This peptide rich cream is very hydrating, helps diminish undereye dark circles and puffiness, and also has the unique ability to stimulate new healthy elastic tissue,” she says. Alastin Restorative Eye Treatment, $85, CompleteSkinMD.

For your mom…
The growing season doesn’t have to end with the cold weather. Gardening guru Marion Mass suggests giving anyone who appreciates nature (and healthy eating) a “sprouting kit” to grow salad- and smoothie-friendly microgreens on the windowsill. You can buy a complete kit, like the one below), or give a cute, small container and seeds separately. Include a written or e-card with a link to Marion’s how-to on kitchen gardening: http://www.chicksforlife.com/videos-pxhnf. The Simply Good Box by Home Greens, $28, Amazon.

For your significant other…
“My favorite suggestion is to give a gift that does not involve a material possession but that involves growth,” says Ellen Braaten, Ph.D., director of the Learning and Emotional Assessment Program (LEAP) at the Clay Center for Young Healthy Minds at Massachusetts General Hospital. Classes in a budding hobby or a personal passion, like cooking, can be a real treat. You can pick a Sur La Table specialty class in a fave topic—cookies to roasts—in many different culinary areas in 22 states. Sur La Table cooking classes, surlatable.com

For anyone…
A totally free and meaningful gift that family members can give one another is a handwritten gift certificate for a gesture or service that only they can provide, says Erica Reischer, Ph.D., a psychologist and parenting coach and author of What Great Parents Do: 75 Simple Strategies for Raising Kids Who Thrive. “One might say, “when presented with this certificate, mom or dad will put down their phone (or get off their computer) and spend time with me,” suggests Dr. Reischer. Other ideas: a 10-minute back massage before bed, a round of a favorite board game, or help with a house project that’s been back-burnered. What’s more: Honor it—and your loved one—with your full attention when it’s cashed in.

Photo credit: Dana White

Pediatric Sleep Doctor’s Wish List

May 26, 2015 by Kelley 2 Comments

This post is part of a “Wish List” series in which I ask experts in different kid-related fields—medicine, education, etc.—what they really want parents to know and do better. Interested in hearing from a certain type of expert? Please make a suggestion here.

Everyone has their own parenting challenges, but getting kids to bed seems to unite us all. From wakeful newborns to night-owl teens, sleep problems never seem to go away—they just change. For this reason, I’ve tapped Craig Canapari, M.D. for our latest installment of “Wish List.” Dr. Canapari is a pediatrician specializing in breathing and sleep problems at the Yale-New Haven Children’s Hospital. A dad of two, Dr. Canapari also has a website which provides real-world perspective on cutting-edge sleep research. (I should also add that I’ve been reporting on kids’ health for 15 years now, and think no expert beats Dr. Canapari when it comes to demystifying kids’ sleep issues and helping parents chill out about them.) Here, he tells us the five things he wishes every parent knew or did to help all kids of all ages have healthier, better, and more restful sleep.

1. A good bedtime is critical for sleep success. Whether your child is 3 months, 3 years, or 13 years old, the most important area to focus on for good sleep is bedtime. A good bedtime occurs at a consistent time and is predictable and pleasant. In our home, my boys brush teeth, bathe, read stories, sing songs, and then have lights out. One trouble area for parents is that bedtime rituals can become too long and jumbled. For example, if the child is going upstairs then downstairs then outside then back to his or her bedroom, he or she is likely going to have some problems falling asleep. For older children and teens (and adults for that matter) it’s important to “power down” by turning off screens (and removing from the bedroom) and relaxing for 30–60 minutes prior to bedtime.

2. Sleep training doesn’t hurt your child, and may not even involve crying. Since Dr. Sears published The Baby Book in 1993 and started the attachment parenting movement, many parents have become leery of sleep training, which has become synonomous with “crying it out” (CIO). Both Dr. Sears and some more marginal sources have even suggested that sleep training is neglect, or even that it can brain damage your child. I would like to set the record straight. 1. There is no evidence that sleep training harms children, and good evidence that it improves sleep qualities and benefits families. 2. Crying may be necessary in some cases but can be minimized by a later bedtime (bedtime fading) and techniques like gradual withdrawal of parental presence, or “camping out”.

3. Some kids sleep better than others. When I was a baby, I slept for 18 hours a day, and my mother was really concerned about this. Other infants may sleep for 12 hours a day at first (and I guarantee that those hours are not occurring in a row). Differences can persist into childhood. So if your friend’s child is a perfect sleeper and yours is not, don’t stress too much. You can have good sleep but it may require a bit more diligence. (And her kid may be a picky eater, or like to eat dirt, etc).

4. Snoring is not normal and should be investigated. Some kids who snore may have a condition called obstructive sleep apnea, where the airway (the breathing tube from the nose and mouth to the voicebox) may narrow or close and open during the night. This problem can be associated with sleep disruption and drops in oxygen levels, as well as daytime problems with behavior and attention. Most (but not all) kids with OSA snore, and frequent or loud snoring should be discussed with your pediatrician, especially in the first year of life. The evaluation may include an overnight sleep test. Treatment options can include allergy medications, removal of the tonsils or adenoids, or orthodontic work.

5. Sleep deprivation is toxic, both for parents and adults. In children and teens, inadequate sleep is associated with a myriad of issues including behavioral and mood problems, weight gain, and difficulties in school. Most younger children will not be sleep deprived as they will go to sleep when tired and wake up when they are rested. However, if you routinely need to wake your school-age child in the morning, or if they easily fall asleep on short car trips, it is worth checking to see if they have had enought sleep. For more information on how much sleep kids and grownups need, here are the recommendations from the National Sleep Foundation. Teenagers are a different story; according to a recent survey by the CDC 90% of teens are sleep deprived, and the primary culprit is in appropriately early school start times. To learn more about this issue, go check out Start School Later. and start advocating in your community for this issue.

How Screens Sabotage Kids’ Sleep

January 6, 2015 by Kelley Leave a Comment

It’s old news that children who have a television set in their rooms get less sleep than ones who don’t. But a big, multi-center study on fourth- and seventh-graders in the journal Pediatrics reveals that smaller screens have an even worse impact on rest. Whereas tykes with their own TV sets get an average of 18 fewer minutes of shuteye per night than other kids, children who sleep alongside handheld electronic devices like tablets and smartphones reported sleeping about 21 fewer minutes per night. They also report just feeling more tired, too.

If 21 minutes doesn’t seem like a lot, consider that most kids are already short on sleep. School-aged children need 10-11 hours; teens require around 9. And yet, studies have shown that only 15 percent of older kids get more than 8.5 hours per night. Some 60% get six or fewer hours. This can have wide ranging impacts: Kids with sleep deficits are more prone to obesity, attention disorders, depression, accidents, and even—this might be worth mentioning to your ‘tween if nothing else seems to resonate—acne.

Lots of parents set up a basket or bowl in which kids have to toss their devices during homework or dinnertime. These rules are meant to foster academic focus and familial relationships. But shouldn’t health be an equal if not greater impetus for a phone handover rule an hour or so before bedtime, too?

I know this is easy for me to say, having children who aren’t yet smartphone owners and therefore have few entertainment options keeping them awake at bedtime. (Nate the Great is a good read, but obviously not as compelling as an instant message from a crush from chemistry will one day surely be.) And yet, parting a kid from what we all know to be a near universally addictive object just makes sense. I know I struggle to tear myself away from my iPhone at bedtime (having my Kindle books and alarm clock on there doesn’t help). I can only imagine what it would be like to be a middle schooler and have unfettered and instant access to friends, boyfriends, gossip, and news. Just 21 minutes? I don’t know if my socially motivated, insecure ‘tween self would have had the self-control to stop there.

Which is why experts say it’s important to not blame or shame kids (i.e., you just can’t control yourself on that thing!) if you institute a rule of no phones and tablets in their rooms in the late evening and overnight. Explain that you’re not punishing them, but looking out for them. ‘Fess up about your own electronic dependencies, too, and walk the walk by leaving your phone charging in the kitchen or living room overnight. Will they balk? Naturally. But they’ll be healthier for it.

Have you found any successful strategies for establishing evening technology limits in your family? Share here, and get some more ideas from this printable family contract for smartphone use at Connect Safely.

Photo credit: John Karakatsanis via Photo Pin, cc

Pediatricians’ Wish List

September 23, 2014 by Kelley Leave a Comment

photo credit: byLorena.com via photopin cc

This is the first in a “Wish List” series in which I ask experts in different kid-related fields—medicine, education, etc.—what they really want parents to know and do better. I’d love to hear suggestions for our next Wish List expert…Kindergarten teacher? Day care worker? Dentist? Environmentalist? The possibilities are endless. Please make a suggestion here.

THE PEDIATRICIANS

Julie Kardos, M.D. and Naline Lai, M.D. are pediatricians in a busy clinic affiliated with the Children’s Hospital of Philadelphia. As fall and winter approach, and their offices fill up with sick and sniffling tykes, they share their top five wishes for patients and their families.

THEIR WISH LIST

1. Vaccinate fully, and on time. As more and more parents opt out of vaccinating or delay immunization appointments in certain pockets of the country, diseases like measles and whooping cough are cropping up again. Do your part for your kid and community by scheduling immunizations, including the flu shot or mist, on schedule. See and print out a complete schedule here.

2. Enforce bedtimes—for little kids and big kids. Too-little sleep leads to depressed kids, hyper kids, and weepy and emotional kids—regardless of their age and stage. Keep tabs and limits on media and even homework, and monitor bedtime, to make sure children get the daily sleep they need: 16-18 hours for babies, 11-12 hours for preschoolers, 10 hours for school-age children, and 9-10 hours for teens. For sleep guidelines and tips from the CDC, see here.

3. Trust yourself. Teachers, day care workers, and even doctors are all capable of “over-calling” or “under-calling” conditions in kids. You know your child best: If you think he is sick, push your physicians for answers; if she seems fine even though someone—the school, a grandparent—insists something is “wrong,” listen to your gut.

4. Teach your children to seek you for comfort. It’s tempting to shove an iPad or a lollipop in front of children when they are scared or uncomfortable, at a doctor’s office or elsewhere. Distraction when necessary—like pulling out a splinter—is okay, but after the deed is done, shower your child with the kisses, hugs, and words that only human interaction can provide.

5. Be careful about sending mixed messages. If you want your child to eat better, make sure you’re eating well. Same goes for exercise, fighting fair, hand washing, and any number of things. Kids notice more than you think; make sure you are role modeling the behavior you want to see in them.

Bedtime Help for Big Kids

August 23, 2014 by Kelley Leave a Comment

When our kids are babies and toddlers, parenting books and articles drill into us the importance of a so-called “bedtime routine.” We’re told that things like warm baths, dim lights, and quiet stories, especially when repeated in a certain order night after night, can help soothe kids into a blissful sleep. Many of us diligently follow this advice when our kids—especially our first kids, let’s be honest—are young. (My oldest child was even treated to a nightly “baby massage,” a perk that went the way of the diaper-wipe warmer and bottle sterilizer by the time his first brother arrived on the scene.) But what happens when they grow out of the Goodnight Moon stage? If they can bathe, dress, and maybe even read to themselves—and frankly aren’t begging you to join them at any step along the way to dreamland—what is our role at bedtime?

Photo by: Chris

Turns out, older children can benefit from our guidance and presence before bed, too, says Polly Dunn, Ph.D., an HHK advisoryboard member, child psychologist in Auburn, AL, and mom of four. Many have trouble managing homework time and turning off electronics, which can push back an ideal bedtime hour. According to a survey last spring by the National Sleep Foundation (NSF), our kids’ sleep quality declines steadily as they grow, and one-quarter of parents say their school-aged kids get one hour less of sleep each night than they need. Plus, while older children aren’t likely to fuss about the dark or scary noises coming the closet anymore, they may be grappling with bigger-world concerns and uncertainties, which can cause delayed or disrupted sleep even after they turn their lights out. This is particularly true during times of transition—like now. “Keeping kids relaxed at bedtime is hard no matter what their age, especially with the anxieties that accompany the start of the school year,” says Dr. Dunn. Revisiting old friends, meeting new teachers, and anticipating fresh academic challenges can feel like a big deal. Even if a child doesn’t seem worried, or expresses only excitement, they may still be dealing with sleep-impacting stress—which is formally defined as a bodily response to any type of change, good or bad.

Of course, it’s tempting to leave older children to their own devices at bedtime, especially if you’re busy tucking in their younger brothers and sisters. But enforcing some bedtime rules and checking in from time to time are just as important for big kids as little ones—if not more. As it stands, only 58% of us enforce any rule when it comes to kids’ bedtimes, says the NSF. With the help of Dr. Dunn and the NSF, I’ve listed some ways to help facilitate rest without being a helicopter parent about it (because who appreciates helicopters, especially when you’re trying to sleep?)

1. Set a real, non-negotiable bedtime for school nights. Count back from the time your child needs to get up for school, and be honest about how much sleep they’re getting. Kids ages six and up need 10 or 11 hours asleep every night. This can feel impossible when a child is faced with 7:30 pm hockey practice or two hours of homework. (According to the NSF survey, evening activities and homework push back children’s sleep more than any other factors.) Carefully plan and scrutinize your child’s activity schedule to make sure that late-evening obligations are minimal, and make sure they start their homework as early in the day as possible so they aren’t scrambling to finish at bedtime, which just adds to stress. On occasion, you may have to put a cap on an activity or assignment that is stretching too far into the evening. Because a shortage of sleep is strongly correlated with learning and behavior difficulties, those enriching extracurriculars can actually backfire, and do more harm to your child’s performance than good.

2. Make sure electronic devices are turned off and inaccessible in the hour or so before bedtime. When I was an elementary-schooler, the electronic obstacles to bedtime were The Cosby Show and Cheers. Now, our kids—and us—have to contend with computers, phones, tablets, and Wii, along with the TV. The problem is, those blue screens aren’t just distracting, but the light they emit can actually interfere with certain hormones that regulate sleep, causing our bodies to think it’s daytime when it’s nighttime. But resisting those screens requires active disengagement, which is something most parents can understand, as we too can be lured by the siren call of a beckoning blue screen. (The NSF estimates that one-quarter of parents read or send a text or email after they have initially fallen asleep at least one night a week.) So make sure that phones, tablets and computers are turned off, or better yet, removed from your child’s room just before bedtime. Reading or listening to a book—even older children enjoy being read to—or listening to music is a better bet for relaxation.

3. Try to set aside a few minutes with your child in their room before bed to talk to them about their day, and the day ahead. And make sure he knows it’s okay to lay it all on the table—the good, the bad, and the ugly, Dr. Dunn reminds us. If you make a huge deal out of every setback or concern your child has, he’ll be far less likely to share his feelings with you in the future. So give them time, space, and quiet to talk. If you think something they say needs to be addressed, set some time to revisit the topic with them the following day, but allow nighttime to be more about downloading than dialogue. “The problems might not be solvable at that moment, but talking is so much better for them than keeping their feelings bottled up inside,” says Dr. Dunn.

4. If talking to you isn’t relaxing for her, try some creative tools to help her unwind. When one of Dr. Dunn’s daughters struggled with anxiety before bedtime, she bought her some worry dolls—those tiny, soft figurines, traditional to Central America, with which people “share” their concerns with at night. She was shocked by how effective they were. “Essentially she told the dolls all of her worries, put the dolls under her pillow, and allowed the dolls to worry for her so she could get some sleep,” says Dr. Dunn. Calming scents like lavender can also be helpful for getting kids to relax before bed, she adds.

Photo by: Ed Dale

Maya Tradition Worry Dolls, $10 for one dozen

Cloud b. Aroma Sleep Aids, Twilight Lady Bug, $13

Elixir of Dreams Pillow Mist, $13 for 3.6 oz.

5. If problems persist, see a specialist. If your child’s sleep problems seem to be related to anxiety, his pediatrician or school counselor can help put you in touch with a psychologist who can delve deeper into his worries and offer some more individualized advice. If stress doesn’t seem to be an issue, and you’ve done everything you can to improve your child’s “sleep hygiene”—which includes limiting caffeinated beverages after noon and making sure the bedroom is a comfortable temperature, along with the ideas above—it may be time to consult a sleep specialist. The NSF has a searchable directory of experts on its website, here.