9 minute read
No Reason to Lose Sleep
By DANIEL CHAMPER, LCPC - Intermountain Clinical Director no reason TO LOSE SLEEP
eadened eyes stare. Pasty skin shimmers. Colorless tongues drool. Listless arms dangle. Guttural sounds emit. Rancid odors waft. Zombies? Not likely.
There are many more believable explanations for all of these ghastly signs. Would you care to guess along with me? Teenagers? Parents of newborns? New night shift employees? Single parents working three jobs? If you have ever been in any of these situations then you most likely can (somewhat) humorously conjure up memories in which you resembled the description listed above. But what do all of these life situations have in common? The common link for all of the aforementioned circumstances and descriptions is sleep deprivation.
Sleep deprivation is commonly defined as the condition of not achieving adequate restful sleep. Symptoms of sleep deprivation are many. The list includes irritability, impaired judgment, slower reaction times, increased depression, inability to focus, weakened immune system, and on and on. We live in a culture of constant technological stimulation and are constantly confronted with the idea that success has a direct positive correlation with personal drive and industry. We text, type, and tweet. We crush candies and binge watch 80’s sitcoms late into the night. We allow work to follow us into the once sacred space of our living rooms and kitchens. Teenagers and adolescents, who formerly found relief from the pressure of social engagement in their bedrooms, have found these sanctuaries invaded by technological socialization throughout the evening and into the wee hours of the morning. This trend is often compounded by mounting pressure to perform and excel in the academic, vocational, and extracurricular arenas. In short, we live in a society custom built for restricted sleep habits.
The topic of sleep is vast, and science is still attempting to learn all it can about an immensely complex subject. As a result, we D
continue to learn more and more about the positive and negative effects that sleep has on our waking lives. According to a recent study completed by Alexandra Agostini, from the Centre for Sleep Research at the University of South Australia, sleep deprivation has a snowballing nature. She also found that for teenagers and adolescents, this “sleep debt” cannot be fully paid by sleeping in on the weekends. And, we all know that many teenagers and adolescents rarely receive the 9 to 10 hours of nightly sleep that is widely recommended throughout the health community.
Another concept related to sleep that has emerged alongside the increased use of technology is the idea of sleep hygiene. Sleep hygiene refers to the quality of sleep that one receives. This quality can be negatively affected by stimulation close to bed time. Sleep hygiene can decline as a result of many different activities. Increased aerobic activity, technological and lightrelated stimulation, increased anxiety and constant thoughts all contribute to poor sleep quality. Basically, anything that rouses physiological or psychological activation within 30 to 45 minutes of sleep can have an adverse effect on the quality of sleep that one receives. And so it appears that we are about to head into the murky waters of the age old debate over quality versus quantity. Wrong. When it comes to sleep, both quality and quantity are equally important.
Much of this is not news. The zombielike creatures that shuffle into our mirrors, kitchens, and classrooms each morning make us painfully aware of the lack of sleep that our society receives. Energy drinks and coffee mugs the size of a flower pot are simply symptom reducers that make it possible to function at a fraction of our potential. Change must be intentional and supported. We cannot simply will ourselves and our children to better sleep habits and routines. So where do we start?
First, we must evaluate the extent of the problem. Track the number of (quality) hours of sleep you or your child receives each day for a period of at least a month. Then, set a goal. You will never increase the quality of your rest if your goal is simply “better.” Be specific with your goal (including a time or date for achievement). Be sure to set this expectation with your child in a clear and collaborative manner. Next, identify all factors that negatively affect the quality and / or quantity of sleep that is received. Remember to consider activity level, technology use, social pressures, and anxious or racing thoughts that you or your child may experience within an hour of your target bed time. Finally, get to work (AKA rest). If these steps are followed yet positive results are not experienced, seek medical attention for yourself or your child as there are many sleep disorders that can be treated by your primary care provider.
Zombies have taken over television, movies, and video games. With a little bit of knowledge and effort in the area of sleep management, we can keep them from taking over our homes, schools, and places of employment. ■
How do I keep my child busy but not over scheduled for summer? Great question! We as parents want our children to have things to do; we want to know that they’re in a safe place and having fun; we want them to advance any of their interests like theatre, music, dance, or sports. Unfortunately, having every second of every day scheduled for them the entire summer may seem like qualifications for parent of the year, but there’s research that says kids need down time. Overscheduling kids leads to the same stress-related health and psychological problems that overscheduled adults experience. The goal is to develop a balance so there’s structure, but also free time. Signs your child may be over-scheduled: + Complaints of headaches, pains, or just not feeling right + Not sleeping well + What used to be fun, isn’t any more + Grades dropping + Signs of depression and anxiety + Little contact with friends + Needs parent direction for what to do next Over-scheduling is really about being so organized there’s not a moment for kids to be kids, nor is there time for families to be a family.
Limiting organized activities gives everyone the opportunity for downtime, including mom and dad. It’s critical that kids get time to relax, play, and time with family. Summer is a great time to schedule family time in the evenings. Go for bike rides, to the park, take the dog for a walk, or play lawn games. Instead of stressing about dinner make some sandwiches and go on a picnic.
To avoid summer learning loss, schedule time for reading. Make weekly trips to the library to keep the reading supply fresh. Schedule time for kids to “study” something. This gives them the opportunity to learn more about what interests them. For children who do attend all day camps, make sure their evenings are free for play. Researchers recommend 20 minutes a day, five days a week to spend time as a family playing games, shooting hoops, whatever. It’s been shown to be effective in developing imaginations and increasing family bonding, which decreases risk-taking behaviors and even obesity as kids get older. It’s important to keep them busy so they’re not getting into trouble, but don’t forget to schedule family and downtime.
HAVE A QUESTION? email: sbprevent@buttecares.org We cannot guarantee all questions will be published; however, we will do our best to respond to all questions submitted.
NUMBERS
44 The total number of days of sleep a new parent loses the first year.
760 The number of thunderstorms every hour on earth.
2,000
The number of balloons a blue whale can inflate with one breath.
50
The percentage of pizzas in America that are pepperoni.
1
The percentage of water on earth that is drinkable (even though 70% of it is covered by water).
8
The number of bees it takes their whole life to make a teaspoon of honey.
it still takes a village Youth Substance Misuse: Our Community Partners
While parents have always been the most important individuals in their children’s lives the old saying that it “takes a village” resonates even more so today. All parents know that a child needs to wear a coat when it is cold and will ensure that that happens. This caring and nurturing keeps our kids safe but also starts the never-ending learning process. Despite our best efforts there are going to be times, for whatever reason, that our children make poor choices. While making the choice to not wear a coat when necessary may result in the child getting cold, sometimes his or her choices are more serious even to the point of breaking the law. Whenever individuals, including our children, engage in activities that are against the law, consequences are in place to hold us accountable for our actions and also act as deterrents.
Prevention is a process where everyone in our community works together to make sure that everyone is safe and healthy. Prevention also includes our courts. BUTTE CARES has been in the business of primary prevention for many years but relies on partnerships: everyone in our town and beyond. Key stakeholders besides parents are schools, law enforcement, probation, courts, treatment, and programs (like Mariah’s Challenge, and Big Brothers and Sisters - to mention a few), and each one of us in the community.
City Court Judge, Jerome McCarthy recently visited with BUTTE CARES staff and board members and shared with us some of the things the court system is doing to help in prevention and keeping our kids safe. One of the positive developments has been the addition of a misdemeanor probation officer. Of the 13,000 cases handled in city court in 2019, 62 individuals under the age of 21 were cited for Possession of Alcohol and 61 individuals under the age of 18 were cited for Possession of Tobacco or alternative nicotine (vapor products). As one can imagine, because of the sheer volume of cases, both adult and youth, it is sometimes difficult to make sure all the proper follow-through is in place. Working with the other judges in Butte (Judges Jimm Kilmer and Ben Pezdark) as well as youth probation, Community, Counseling and Correctional Services SMART program, Health Department, BUTTE CARES and others; the justice system in Butte has been working to improve, refine and develop services that hold our youth accountable while at the same time provide, education, training, referrals and treatment where and when needed.
The ongoing and continual collaboration between and among all individuals in Butte is essential to help make our community safe, healthy and drug free. Thanks to Judge McCarthy and his cohorts in the justice system to making sure that their role in the continuum of care is working effectively and efficiently.
Written in partnership with Judge McCarthy and the BUTTE CARES Staff.
