An email I received in June 2007 caused me great concern. My son, Andrew, fell asleep while driving home from his dental office in Bellevue, Washington. He drove off the road crashing into some trees. People who witnessed the accident said the car rolled, although Andy didn't remember that part. A friend arrived at the scene shortly after the accident and took pictures of Andy and his mangled car. After seeing the damages, it was a miracle to me that he walked away from the accident without major injuries. He suffered bruises on his knee and chest and a sore sternum and clavicle from the seat belt. I counted my blessings that he was alive and so did his wife and four children.
Drowsy driving is one of the leading causes of traffic accidents and fatalities. Sleep deprivation not only affects adults and teenagers, but is also a problem for children. In studies of elementary aged children, nearly 40% had some type of sleep problem, 15% exhibited bedtime resistance and 10% had daytime sleepiness. Not getting enough sleep can also affect your mood, appetite, memory and concentration. People feeling sleepy during the day may consume more calories or drink caffeinated beverages to boost their energy so they can make it through the day. Research shows that sleep deprivation interferes with the hormones that control appetite, cravings and the metabolism of fat.
Last month I read about a new “Sleep Diet” that requires a minimum of seven and a half hours of sleep every night. An important rule of the diet includes not consuming any caffeine after 2:30 p.m. Research studies have shown that caffeine makes it harder to fall asleep, decreases the total amount of sleep during the night and decreases the amount of slow-wave sleep or “deep sleep”, a definite need for sleep deprived people. The final guideline for this diet and the most difficult for me to follow is going to sleep at the same time every night and waking up at the same time every morning.
This month we all lost an hour of sleep as we changed to daylight saving time. “Springing forward” is really hard for those of us who like to exercise in the early morning hours. Circadian rhythms, or the sleep-wake cycle, are regulated by light and dark. Now because of the time change, getting up at 5:00 a.m. well before sunrise, requires a major adjustment. Once I get inside the “Stars Building” with the bright lights, mirrors and upbeat music, it's worth the sacrifice. Exercising with my “fitness” friends is really a great way to start the day!
Why is exercise one of the best ways to ensure a good night's sleep? Regular exercise raises the core body temperature and release endorphins, chemicals in the brain that are responsible for positive moods and an overall feeling of well-being. Endorphins are also the body’s own natural painkillers. This may be why so many doctors recommend daily exercise as a way to help people handle depression and anxiety problems. Studies have also shown that people who exercise are more efficient at work and handle stress better. At the end of the day they fall asleep faster and sleep more soundly. It's best to plan your workouts in the morning or early afternoon. Vigorous exercise too late in the day can actually interfere with sleep. Exercise like yoga, deep breathing and stretching exercises can be done before bedtime to help your body relax and calm down an overactive mind.
One of the things that prevents a good night sleep is watching TV close to bedtime. If your child has a TV set in their bedroom, remove it. Research shows watching TV and the presence of other media, such as a computer, video games or Internet in a child's bedroom is also associated with problems such as bedtime resistance and difficulty falling asleep. Children can develop sleep disorders like nightmares or night terrors that will disrupt the sleep of other members of the family.
Parents can help their children develop good sleep habits by turning off the computer, television and cell phones and hour before bedtime. Establish a quiet time with activities like reading books, knitting or listening to quiet music. A regular bedtime routine that includes brushing their teeth and saying their prayers prepares them mentally. Reading a bedtime story or singing quiet songs were always part of our family bedtime routine. Parents can make bedtime a special time together. Children will sleep better after being lovingly tucked into bed.
A large meal before bedtime is not healthy, but sometimes a light bedtime snack may help your fall asleep faster. The best bedtime snacks are high in protein, fiber, complex carbohydrates and the amino acid tryptophan. Tryptophan has the ability to increase brain levels of serotonin that produces a calming effect and regulates sleep. Cottage cheese and fruit, yogurt and granola and vanilla pudding are my favorites. Eat your snack about an hour before your anticipated bedtime. The bedtime snack should be low or NO fat, should not exceed 200 calories and be part of your total daily caloric intake. Cut out your dessert at dinner if you have a sweet snack like the easy pudding recipe that follows. Here's hoping you have a happy bedtime and sweet dreams!
Microwave Vanilla Pudding
2 cups low fat milk
1/2 cup sugar
4 Tbsp. cornstarch
1/4 tsp. salt
2 egg yolks, beaten
1 Tbsp. butter
1 tsp. vanilla
In a 2 quart glass bowl, heat milk for 2 or 3 minutes until hot and steamy. In a small bowl, combine sugar, cornstarch and salt with a whisk and stir into the hot milk. Cook on high power 4 or 5 minutes stirring every 1 to 2 minutes until the mixture is thick. Beat half of the hot mixture into the egg yolks. Blend egg mixture back into remaining hot mixture. Microwave on high for 2 more minutes or until thickened. With a whisk, stir in butter and vanilla. Pour into dessert dishes, cover and refrigerate. Add vanilla wafers, bananas and whipped cream to make an easy dessert.
