Kids and Sleep: How Much Is Enough?

Kids and Sleep: How Much Is Enough?

What happens when your kid doesn’t get enough sleep? Does he turn into Oscar the Grouch? Not a surprise, really. But moodiness isn’t the only downside of a lack of shuteye.

Sleep is critical for mental and physical development. In fact, a lack of sleep can lead to serious health problems such as high blood pressure, injuries, diabetes, and obesity in kids, as well as depression in teens (and adults).1,2

Sleep guidelines for kids. About a year ago, the American Academy of Pediatrics came out with new sleep guidelines for kids. In case you missed it, here’s what they now recommend:

  • Infants 4 to 12 months: 12 to 16 hours (including naps)
  • Kids 1 to 2 years: 11 to 14 hours (including naps)
  • Kids 3 to 5 years: 10 to 13 hours (including naps)
  • Kids 6 to 12 years: 9 to 12 hours
  • Teens: 8 to 10 hours1

Guidelines are more challenging to devise for infants younger than four months. That’s because there is so much variation among young infants as they begin to develop regular sleep-wake cycles. 1,2

Signs of sleeplessness. How can you tell if your child isn’t getting enough sleep? Here are some telltale signs. Your child may:

  • Have trouble waking up and getting moving within 15 minutes.
  • Sleep at least two hours longer during weekends or vacations than during the school week.
  • Fall asleep during short car trips or at school.
  • Have trouble remembering, paying attention, and learning.
  • Be irritable or hyperactive.1,3

About that hyperactivity—that’s counterintuitive and can really throw parents. When you’re tired, you probably slow down. But kids can really wind up when they haven’t gotten enough sleep, and will resist going bedtime, even if they’re bone-tired. This sign can look a lot like attention deficit-hyperactivity disorder.4

What you can do. Yes, I know: Getting kids to bed at night is easier said than done. But it’s worth the effort, because quality sleep is not a luxury. You can make a difference in a number of ways.

For example, help your child learn how to prioritize and focus on the activities he or she really enjoys—maybe not three sports all at the same time! Limit your child’s access to caffeine—remember it’s in chocolate, too. Make sure the bedroom is cool and dark. Set a regular, relaxing nighttime routine. Most important, keep TV and computers out of the bedroom, and turn off all screens at least 30 minutes before bedtime. Whether it comes from a bulb or a smartphone, light promotes wakefulness.1,2

If your child isn’t getting enough sleep, it’s also important to rule out a sleep disorder or other medical condition. Snoring can be a sign of sleep apnea in kids, not just in adults.4 I’d be glad to talk over your concerns or maybe its time to make an appointment with the pediatrician.

Nothing herein constitutes medical advice, diagnosis or treatment, or is a substitute for professional advice.  You should always seek the advice of your physician or other medical professional if you have questions or concerns about a medical condition.

 

Sources:

  1. CBSNews: “New sleep guidelines for babies, kids and teens.” Available at: http://www.cbsnews.com/news/new-sleep-guidelines-for-babies-kids-and-teens/ Accessed: 7-1-17.
  2. National Sleep Foundation: “Children and Sleep.” Available at: https://sleepfoundation.org/sleep-topics/children-and-sleep Accessed 7-1-17.
  3. HealthDay: “Health Tip: Is Your Child Sleeping Enough?” Available at: https://medlineplus.gov/news/fullstory_164509.html Accessed 7-1-17.
  4. National Sleep Foundation: “How Much Sleep Do Babies and Kids Need?” Available at: https://sleepfoundation.org/excessivesleepiness/content/how-much-sleep-do-babies-and-kids-need Accessed 7-1-17.
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Protect Yourself from the Sun

Protect Yourself from the Sun

Did you know that skin cancer rates are on the rise in the U.S., where it is the most common type of cancer?1 It’s no wonder. Just in the past year alone, one-third of the adult population has been sunburned at least once. And that lobster-red look is a clear sign of exposure to ultraviolet (UV) rays—a known cause of skin cancer, which can impact any age, gender, or race.1,2

Risks of tanning. But you’re not off the hook if you stop at tanning. That’s your body’s response to sun injury.1 When you tan—either outdoors or indoors—you increase your risk of melanoma—the deadliest form of skin cancer. You also increase your risk of:

  • Premature skin aging—wrinkles and age spots
  • Damaged skin texture
  • Potentially blinding eye diseases1

Here’s the silver lining in this gloomy cloud: Avoiding the sun’s UV rays is one of the best ways to prevent skin cancer.1

General guidelines. You probably know the drill, but it bears repeating:

  1. Seek shade and stay out of the sun, if you can, when UV rays are strongest—from 10 am to 4 pm.
  2. Be extra careful at higher altitudes where skin burns faster.
  3. Limit exposure to water, sand, snow, and concrete—surfaces that reflect light.
  4. Use sun protection even on cloudy days, when certain types of UV rays can be stronger.
  5. Rely on diet and supplements to get your vitamin D, not the sun.2,3

Sunscreen. Don’t use a product that combines sunscreen and insect repellant. Reapplying it will expose you to too much of the repellent’s ingredients. Also, avoid spray tans and bronzers—they won’t protect your skin from UV rays.4

Do choose sunscreens that:

  • Block both UVA and UVB rays.
  • Are labeled with sun protection factor (SPF) 30 or higher.
  • Are water resistant—they’re more protective when you sweat.
  • Are products you will use consistently. Generally, creams are best for dry skin and the face, gels work well for hairy areas, and sticks are easier to apply near eyes. Mineral-based sunscreens—such as zinc oxide or titanium dioxide—work well if you have sensitive skin.2,3

Wear sunscreen every day, even if you plan to be outside a short time. For best results, apply it generously 15 to 30 minutes before you go outside to all exposed areas—don’t forget your feet and ears. (A lip balm works best for your lips.) Always reapply after swimming or sweating and about every two hours or as often as the package suggests.2,3

Sun-protective clothing. In addition to sunscreen, wear clothing that can better protect you such as:

  • A hat with a wide brim. This works better than a baseball cap or visor for shielding your whole face from the sun.
  • Sunglasses that block both UVA and UVB rays.
  • Long-sleeved shirts and long pants.
  • Loose-fitting, unbleached, tightly woven fabrics.
  • Special clothing that absorbs UV rays.3

Don’t forget to protect those parts of your body that may be in constant sunlight— your nose, forehead, and eyes.  Questions about sun-protection products or other ways to protect your family in the sun? Remember, I’m right here—your ready resource.

Nothing herein constitutes medical advice, diagnosis or treatment, or is a substitute for professional advice.  You should always seek the advice of your physician or other medical professional if you have questions or concerns about a medical condition.

 

Sources:

  1. CDC: “The Surgeon General’s Call to Action to Prevent Skin Cancer.” Available at: https://www.cdc.gov/cancer/skin/pdf/consumer-booklet.pdf Accessed 6-6-17.
  2. American Academy of Dermatology: “Sunscreen FAQs.” Available at: https://www.aad.org/media/stats/prevention-and-care/sunscreen-faqs Accessed 6-6-17.
  3. MedlinePlus: “Sun Protection.” Available at: https://medlineplus.gov/ency/patientinstructions/000378.htm Accessed 6-6-17.
  4. FDA: “5 Tips for a Healthy Vacation.” Available at: https://www.fda.gov/ForConsumers/ConsumerUpdates/ucm389469.htm Accessed 6-6-17.

And then there is February,

Hello, Sue here with my blurb of the moment:

Hard to believe that we are already into February of 2017! We are still being reminded that we could get snow, YET, the flowering bulbs are starting to peek out of the dirt letting us know that spring is around the corner. (I don’t know about you, but I am ready for some SUN). Once the big yellow thing in the sky starts to shine that means that we can step outside and start our outdoor projects such as gardening, cleaning and even exercising.

Speaking of exercising, have you used a FitBit? It is quite the little gizmo. It helps to monitor your walking, eating and all around health program. We are lucky in this day and age that we have phones that will utilize an APP for exercising, something to measure a distance walked, measure calories etc. Even play music while you are getting rid of the pounds or tuning up your cardio. I was given a FitBit by one of my daughters and that thing keeps you honest with your steps. Monitoring the sleep is another thing we all should look at. It is so important to get a good amount of rest. I am the last one on the planet to push or sell anything to do with exercise, but we do have tools to get us off of our rumps and start moving!

Nutrition is another story in itself. We all know that since there is a gazillion dollar business telling us how to cook, what to eat when and what not to eat. Just eat well! That is all that I know as I am not a great cook,  and I am not a nutritionist (ice cream is not on the good food list BTW). But I do know that if we stop and read our body, see what it is needing to function at it’s best, we can make good decisions of what we put in it. A struggle we all experience but remember, “Life is to be Enjoyed, Not Endured”.

Let’s talk again,

Sue Graafstra

“When you wake in the morning and you open your eyes, Give Thanks!

 

Can I help you find something?

It happens all day long. People wander into Pharm A Save Monroe looking for a specific item. I ask, “Can I help you find something?”  I hear “Oh no, I am just looking.” After about 5 minutes, I see the same person is still roaming each aisle and looking back and forth in the Aids to daily living aisle. I ask , “Are you finding what you are looking for?” The response this time was, “I am getting ready for my father in law to move in with us, and I am trying to get a list together of the items we need before he gets there.”

That is where it all begins…..

From experience personally and within Pharm A Save Monroe, I have learned to ask a lot of questions to help get to a solution. You see, at Pharm A Save Monroe, we are not trying to sell you just “anything”, we are trying to help you make a decision on what best fits your needs.  More often than not, I help put a list together of items that may be helpful, and the customer leaves with a ideas and homework.  This give them the opportunity to discuss it with other caregivers, spouses and family. And, many times, that same person will purchase items from an “Online” store. Does this bother me? You may be be surprised with my answer.

Although every business needs to make sales to keep the doors open, Pharm A Save Monroe is focused on the patient and their needs. Each need differs from person to person. This also holds true for each persons financial situation and living environment. Pharm A Save does more that “Just sell prescription drugs”. The entire store is full of equipment and supplies. Sometimes some it up like this: You don’t know that you need it , until you need it.

I also supply information on local resources, insurance coverage reviews to see if an item is covered , and hugs. Hugs come free with the information.

So, does it bother me that so much time was spent with this person and there was no sale made? No, not at all.

You see, this was an opportunity for me to share my knowledge and expertise. And, this person was thankful for this knowledge. She left here feeling like she was better prepaired to make home adjustments for her father in law. In fact, this “person” and the “she” I am referring to is Jenny. I know this because I asked her what her name was. This was a personal interaction with Jenny, who was overwhelmed with where to start. I also gave Jenny my business card. I asked her to call or email anytime. I meant it, anytime. Not just if there was a question about a product, service or insurance. If I didn’t have an solution or answer, I could find someone who woud. But to call or email anytime. It is important for Jenny to have a way to communicate about different struggles she may run into during this transition.

Here is what happened next.

Jenny told her friend how happy she was that I took the time to help explain some of the available items and what obstacles may be coming in the future. Her friend, Saul, stopped in to purchase a Pik Stik. He did that because Jenny told him that Pharm A Save Monroe had these on the shelf. When speaking with Saul, he mentioned that he has a hard time getting in and out of his car. On most days, Saul did fine. But sometimes, it was just too much. I mentioned to him that we have a drive thru window, and if he called ahead, we could have items ready for him to pick up there. In the end, Saul transferred his prescriptions to Pharm A Save Monroe. Our Pharmacist packages them up for him each month in pill reminders. Saul is doing better managing his diabetes and blood pressure, now that he is remembering to take his medications.

And Jenny?

Jenny ran into one of those obstacles we discussed. She came into Pharm A Save Monroe and asked for me help. Jenny purchased the needed bed rails. The next time I heard from Jenny was at Christmas. She brought in a plate of fudge, peanut butter bars and a card.

To all of us at Pharm A Save Monroe, that is a success story.