Exercise

Sleep while back to school

Rise and Shine: Back to School but Short on Sleep

Posted on by stephen

Sleep is more important to your child’s adjustment back to the classroom than their brand new sneakers, backpack and fresh school supplies.  With quality sleep, kids and (and adults!) are better able to manage their mood and improve concentration and focus. Sleep is also essential for forming and recalling memories which are at the forefront of learning.

The amount of sleep your child needs depends on their biological, social, and emotional needs. Because of this, it can be challenging for parents to determine what this means for their own home. The American Academy of Sleep Medicine (AASM) provides these ranges that can be used as a good starting point:

  • Ages 4–12 months: 12–16 hours (including naps)
  • Ages 1–2 years: 11–14 hours (including naps)
  • Ages 3–5 years: 10–13 hours (including naps)
  • Ages 6–12 years: 9–12 hours
  • Ages 13–18 years: 8–10 hours

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Seasonal Affective Disorder

Now what? Heading into the Winter with Seasonal Affective Disorder (SAD)

Posted on by stephen

During the colder and darker days of late Fall and winter, many people experience a mood shift. You may find yourself feeling more gloomy, sluggish, and less motivated to get moving. Rather than jumping out of bed on a weekend to run errands, you might choose to stay under the covers and watch a movie. For the majority of people, these winter blues do not impact their ability to function.  Their work and relationships and do not suffer from the seasonal change and they are able to enjoy a good quality of life.

If your winter blues start impacting your daily life in a negative way, you may be facing Seasonal Affective Disorder (SAD). SAD is a regular seasonal pattern of major depressive episodes during the Fall and Winter months with periods of full remission, or improvement, in the Spring and Summer. These depressive symptoms include a loss of interest in normally enjoyable activities, difficulty concentrating, negative thoughts about the future, a significant change of sleep and/or appetite, and thoughts about death or suicide. The distinguishing feature between SAD and Major Depressive Disorder is the seasonal pattern that it follows.

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Teen Sleep

Sleep Tips for Teens

Posted on by stephen

The National Sleep Foundation (NSF) and American Academy of Sleep Medicine (AASM) recommend that teenagers obtain 8-10 hours of sleep a night. However, teens are notorious for not getting enough sleep and the average number is closer to 6-7 hours.  There are many factors that contribute to sleep loss in tired teens including: overscheduled activities, academic demands, hormonal changes, and technology overuse.

As a result, most adolescents are sleep deprived. This can cause a myriad of problems including irritable mood, increase in high risk behaviors, problems with attention and memory, and impaired academic performance. Teenagers are also in the highest risk category for falling asleep at the wheel, making new drivers who are sleep deficient at particular risk of automobile accidents.

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Mental Health with Exercise

The Mental Health Benefits of Exercise

Posted on by stephen

Exercise is defined as any body movement that makes your muscles work and requires your body to use calories. There are a variety of different types of physical exercise including running, walking, swimming, lifting weights, dancing and many others. You are likely aware of the physical health benefits that come with regular exercise such as weight control, lower blood pressure, reduced risk of diabetes, and increased energy. But did you also know that there are important mental health benefits from exercise? Regardless of age or fitness level, research shows that making time for exercise provides some serious mental health benefits.

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