tag:theconversation.com,2011:/us/topics/sleep-debt-55547/articlesSleep debt – The Conversation2023-12-24T20:54:28Ztag:theconversation.com,2011:article/2193902023-12-24T20:54:28Z2023-12-24T20:54:28ZRelax – having different sleeping arrangements over the holidays probably won’t wreck your child’s sleep routine<figure><img src="https://images.theconversation.com/files/564133/original/file-20231207-25-tzvzwq.jpg?ixlib=rb-1.1.0&rect=0%2C7%2C4743%2C3145&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/little-boy-jumping-on-bed-bedroom-1024614475">Shutterstock</a></span></figcaption></figure><p>Sleep, along with diet and physical activity, is one of the three pillars of good health. Good sleep makes it easier to grow, learn, perform, be happy, stay in our best weight range and generally be in the best mental and physical health. This is true for all humans but is particularly important with children.</p>
<p>Regular sleep patterns are important for good sleep. But children and their families often stay with relatives or in holiday accommodation around this time of year. Parents may anxiously wonder: will changing sleeping arrangements during school holidays sabotage good habits formed and maintained during the school term? </p>
<p>For over 20 years, I have researched and treated children sleep problems. The research suggests changing sleep patterns over the summer break does not have to be a problem. And there’s a lot you can do to manage sleep issues during and after the holidays.</p>
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<a href="https://images.theconversation.com/files/564130/original/file-20231207-21-63vsqc.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C5184%2C3453&q=45&auto=format&w=1000&fit=clip"><img alt="A dad kisses his daughter on the head at bedtime as she lies in the bottom bunk." src="https://images.theconversation.com/files/564130/original/file-20231207-21-63vsqc.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C5184%2C3453&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/564130/original/file-20231207-21-63vsqc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/564130/original/file-20231207-21-63vsqc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/564130/original/file-20231207-21-63vsqc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/564130/original/file-20231207-21-63vsqc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/564130/original/file-20231207-21-63vsqc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/564130/original/file-20231207-21-63vsqc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Changing sleep patterns over the summer break does not have to be a problem.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/father-kissing-goodnight-daughter-bedtime-627688967">Shutterstock</a></span>
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Read more:
<a href="https://theconversation.com/should-i-loosen-up-on-the-kids-bedtime-these-holidays-or-stick-to-the-schedule-tips-from-a-child-sleep-expert-192727">Should I loosen up on the kids' bedtime these holidays – or stick to the schedule? Tips from a child sleep expert</a>
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<h2>Sleeping as a skill</h2>
<p>In Australia, as in many western industrialised countries, parents often (but not always) expect their children to <a href="https://jcsm.aasm.org/doi/full/10.5664/jcsm.6284">sleep alone</a> in their own room and in their own bed. </p>
<p>Up to <a href="https://pubmed.ncbi.nlm.nih.gov/20582760/">40% of families</a> use behavioural sleep strategies to teach their child sleep alone. While such strategies are generally successful in achieving this, it can be hard work for all the family.</p>
<p>Many parents worry that having children share a room or even a bed with their parents over the holidays will become the habit during term time, too.</p>
<p>However, the science says once children have learned a skill, such as sleeping alone, they have a “<a href="https://eclass.uowm.gr/modules/document/file.php/NURED263/Pound%20How%20Children%20Learn_%20Educational%20Theories%20and%20Approaches%202014%20book.pdf">neural understanding</a>” of that skill. That means their brain has registered, recorded and filed the “memory” of sleeping alone and this is stored for quite a long time.</p>
<p>Short relapses or interruptions to using that skill will not eradicate it in the brief time of a holiday. The child will still know how to sleep alone. </p>
<p>However, <a href="https://theconversation.com/is-there-such-a-thing-as-too-old-to-co-sleep-with-your-child-the-research-might-surprise-you-188145">they may not want to</a>.</p>
<p>Children may may realise sleeping with parents or siblings is actually pretty great (for them). It may be less fun, however, for the parents (who may not necessarily want to share a bed with a wriggly child, or feel frustrated by seeing siblings who don’t normally share a room, muck around when they should be asleep).</p>
<p>Like many aspects of parenting, it helps for parents to remind their children of the rules at home and guide them back to their regular sleep pattern.</p>
<p>Helping children to understand the co-sleeping or room sharing arrangement may be temporary is helpful. Children can and do learn sleeping arrangements can be different in different places, but the rules stay the same at home.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/564137/original/file-20231207-23-tzvzwq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Two children peek out from a bunk bed." src="https://images.theconversation.com/files/564137/original/file-20231207-23-tzvzwq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/564137/original/file-20231207-23-tzvzwq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/564137/original/file-20231207-23-tzvzwq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/564137/original/file-20231207-23-tzvzwq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/564137/original/file-20231207-23-tzvzwq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/564137/original/file-20231207-23-tzvzwq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/564137/original/file-20231207-23-tzvzwq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Sometimes, being on holidays means sharing a room with your sibling or cousins for the first time.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/portrait-happy-young-boy-brother-lying-140064361">Shutterstock</a></span>
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<h2>What if my child won’t sleep at the holiday accommodation?</h2>
<p>This is a problem not just because it keeps parents and others from a good night’s sleep. It also deprives the child of sleep.</p>
<p>For some children, particularly sensitive or anxious children, changing sleep routines and particularly sleep environments can really throw them off. These children <a href="https://pubmed.ncbi.nlm.nih.gov/29302831/">may find any change very difficult</a>. </p>
<p>When these children are faced with an unknown sleeping environment, they may keenly feel the separation from their parents (who make them feel safe). It can be very difficult and sometimes impossible for them to adjust quickly. </p>
<p>The result may be a child taking a longer time to get to sleep, or long and unsettled overnight wakings. Parents may need to mentally prepare and adjust their expectations.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/564136/original/file-20231207-31-8fzvvl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="A young girl touches the light switch of a lamp on her bedside table." src="https://images.theconversation.com/files/564136/original/file-20231207-31-8fzvvl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/564136/original/file-20231207-31-8fzvvl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/564136/original/file-20231207-31-8fzvvl.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/564136/original/file-20231207-31-8fzvvl.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/564136/original/file-20231207-31-8fzvvl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/564136/original/file-20231207-31-8fzvvl.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/564136/original/file-20231207-31-8fzvvl.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Like many adults, some children struggle to sleep in an unfamiliar environment.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/asian-child-girl-resting-on-bedturning-1847058961">Shutterstock</a></span>
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<p>It may help to prepare the child for the changes. Find out information about sleeping arrangements, <em>before</em> you go to your holiday accommodation. Talk to the child about the sleep set up, who will be there, look at pictures and share the excitement of a new place with the child. </p>
<p>Discuss being scared and anxious with the child and learn some strategies together to help them be brave and calm such as “You will have your favourite bunny with you. And we will just be in the next room”? Or, “We can take our night light from home?” Practise these before leaving on the holiday.</p>
<p>Encouraging and helping your child to be brave rather than expecting them to be brave alone is more likely to result in a <a href="https://psycnet.apa.org/record/2015-24314-010">smoother transition</a> from home to holiday and back again. Don’t shame them for feeling scared, but try to gently and empathetically help them learn some strategies to cope. Facing a difficult challenge such as changing sleep environments will also teach them resilience.</p>
<p>So parents don’t need to fear any negative repercussions from changing sleeping environments during the summer holidays. Bring on summer and enjoy.</p>
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Read more:
<a href="https://theconversation.com/many-parents-use-melatonin-gummies-to-help-children-sleep-so-how-do-they-work-and-what-are-the-risks-190129">Many parents use melatonin gummies to help children sleep. So how do they work and what are the risks?</a>
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<p class="fine-print"><em><span>Sarah Blunden does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>For over 20 years, I have researched and treated children sleep problems. The research suggests changing sleep patterns over the summer break does not have to be a problem.Sarah Blunden, Professor and Head of Paediatric Sleep Research, CQUniversity AustraliaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2002272023-03-01T20:55:22Z2023-03-01T20:55:22ZCurious Kids: What happens to your brain if you don’t get enough sleep?<figure><img src="https://images.theconversation.com/files/512986/original/file-20230301-16-qnlajq.jpg?ixlib=rb-1.1.0&rect=0%2C511%2C5595%2C3476&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">A common symptom of not getting enough quality sleep is ‘brain fog’ — when thoughts aren’t as clear and focused as they should be. </span> <span class="attribution"><span class="source">(Shutterstock)</span></span></figcaption></figure><figure class="align-left ">
<img alt="" src="https://images.theconversation.com/files/281719/original/file-20190628-76743-26slbc.png?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/281719/original/file-20190628-76743-26slbc.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=293&fit=crop&dpr=1 600w, https://images.theconversation.com/files/281719/original/file-20190628-76743-26slbc.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=293&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/281719/original/file-20190628-76743-26slbc.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=293&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/281719/original/file-20190628-76743-26slbc.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=368&fit=crop&dpr=1 754w, https://images.theconversation.com/files/281719/original/file-20190628-76743-26slbc.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=368&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/281719/original/file-20190628-76743-26slbc.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=368&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<p><em>Curious Kids is a series for children of all ages. Have a question you’d like an expert to answer? Send it to <a href="mailto:curiouskidscanada@theconversation.com">CuriousKidsCanada@theconversation.com</a>.</em></p>
<blockquote>
<p><strong>What happens to your brain if you don’t get enough sleep? — Avery, age 7, Napanee, Ont.</strong></p>
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<p>Sleep may be the single biggest factor in maintaining a <a href="https://doi.org/10.1002/da.22769">healthy brain and positive mental health</a>. This is especially true if you are under the age of 20. </p>
<p>What is interesting — and problematic — is that most of us live with a sleep debt: in essence we are not getting enough sleep, so we are <a href="https://www.cdc.gov/niosh/emres/longhourstraining/debt.html#">constantly sleep deprived</a>. And living with a sleep debt has a negative impact on brain function. </p>
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<img alt="A boy in pyjamas rubbing his eye, carrying a pillow" src="https://images.theconversation.com/files/512992/original/file-20230301-17-ak6abg.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/512992/original/file-20230301-17-ak6abg.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=900&fit=crop&dpr=1 600w, https://images.theconversation.com/files/512992/original/file-20230301-17-ak6abg.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=900&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/512992/original/file-20230301-17-ak6abg.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=900&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/512992/original/file-20230301-17-ak6abg.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1131&fit=crop&dpr=1 754w, https://images.theconversation.com/files/512992/original/file-20230301-17-ak6abg.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1131&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/512992/original/file-20230301-17-ak6abg.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1131&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Having a sleep debt can impair all of your brain’s systems — the ones that support perception, memory, attention, decision-making and even learning.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
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<p>One of the most common signs of having a sleep debt is <a href="https://www.healthline.com/health-news/foggy-brain-lack-of-sleep">feeling like you are in a brain fog</a>, where things are not as clear and focused as they should be. A lack of sleep can also make us more emotional and can contribute to depression. Further, having a sleep debt can impair all of your brain’s systems — the ones that support perception, memory, attention, decision-making and even learning. </p>
<p>As a neuroscientist, I am extremely interested in the factors that impact brain health and function. Research by my own laboratory, the <a href="http://www.krigolsonlab.com">Theoretical and Applied Neuroscience Laboratory</a> at the University of Victoria, demonstrated that sleep is the <a href="https://doi.org/10.3389/fnins.2021.634147">single biggest predictor of your brain’s ability to form new memories</a>.</p>
<h2>How much sleep do people need?</h2>
<p>You might wonder what a normal amount of sleep is or if you are getting enough sleep. Doctors and researchers recommend <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/oversleeping-bad-for-your-health">between seven and nine hours of sleep per night for adults</a>. If you sleep more than that, it is worth talking with a doctor because oversleeping can be bad for you as well. </p>
<p>However, it is different for kids. Just after they are born, babies might need to sleep <a href="https://www.sleepfoundation.org/children-and-sleep/how-much-sleep-do-kids-need">up to 17 hours a day</a>, and they will not reach the seven-to-nine-hours range until the end of adolescence. School aged children (ages six to 12) typically need nine to 12 hours of sleep per night, and teenagers need between eight and 10 hours of sleep a night. </p>
<p>One interesting thing that science has shown us is that the circadian rhythm — our bodies’ natural clock cycle that determines when we sleep — <a href="https://www.sleepfoundation.org/teens-and-sleep">is different for teenagers than younger children and adults</a>. Teens’ desire to stay up late and sleep in is completely natural. </p>
<h2>How sleep works, and how it affects brain function</h2>
<p>Humans cycle through <a href="https://doi.org/10.1111/j.1749-6632.2009.04416.x">five different stages of sleep each night</a>: NREM1, NREM2, NREM3, NREM4 and REM sleep. </p>
<figure class="align-center ">
<img alt="Graph showing stages of sleep" src="https://images.theconversation.com/files/512972/original/file-20230301-1800-imzk9y.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/512972/original/file-20230301-1800-imzk9y.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=397&fit=crop&dpr=1 600w, https://images.theconversation.com/files/512972/original/file-20230301-1800-imzk9y.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=397&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/512972/original/file-20230301-1800-imzk9y.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=397&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/512972/original/file-20230301-1800-imzk9y.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=499&fit=crop&dpr=1 754w, https://images.theconversation.com/files/512972/original/file-20230301-1800-imzk9y.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=499&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/512972/original/file-20230301-1800-imzk9y.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=499&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">People cycle through the stages of sleep several times per night.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
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<p>REM stands for “rapid eye movement” and this is when we dream. NREM stands for “non rapid eye movement” and the stages are ranked from light sleep to deep sleep. Light — especially NREM2 — is a critical stage of sleep when memories form. NREM3 and NREM4 are crucial for your body to recover from injuries and to have energy for the next day. </p>
<p>In terms of how a lack of sleep impacts brain function, the most prominent working theory is that when we are sleep deprived, it reduces the ability of neurons — the cells that make up our brain — to communicate with each other. That means our brains do not function as effectively, which leads to <a href="https://doi.org/10.1007/s00018-007-6457-8">reduced brain function, poor brain health and potentially even mental health issues</a>. </p>
<h2>How to get quality sleep</h2>
<p>What can we do to improve the quality of our sleep and avoid having a sleep debt? First, try to go to bed at the same time every night and try waking up at the same time every day. A good metric of having good “sleep health” is the ability to wake up at close to the same time every day without needing an alarm clock. </p>
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<img alt="A child wearing glasses reading a book with a flashlight under a blanket" src="https://images.theconversation.com/files/512980/original/file-20230301-1750-251jxk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/512980/original/file-20230301-1750-251jxk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/512980/original/file-20230301-1750-251jxk.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/512980/original/file-20230301-1750-251jxk.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/512980/original/file-20230301-1750-251jxk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/512980/original/file-20230301-1750-251jxk.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/512980/original/file-20230301-1750-251jxk.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">For quality sleep, avoid screens such as phones, tablets or televisions before bed.</span>
<span class="attribution"><span class="source">(Pexels/Kampus Production)</span></span>
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<p>It’s important to know that <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/oversleeping-bad-for-your-health">you cannot oversleep to make up for a lack of sleep</a>. In fact, sleeping in on the weekend is one of the worst things you can do to recover from a sleep deficit. </p>
<p>Another thing you can do to improve the quality of your sleep is to avoid looking at screens — phones, computers, TVs — before you go to bed. The technology used to make these screens has been <a href="https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep">shown to increase alertness, making it hard to fall asleep</a>. </p>
<p>Also, make sleep a priority — it is better to go to sleep and let your brain recover than it is to stay up late studying. In fact, one of the best things you can do at school to improve how well you learn is to get a good night’s sleep. </p>
<p>Finally, having a healthy, <a href="https://doi.org/10.1183/16000617.0110-2016">well-balanced diet and getting sufficient exercise</a> have also been shown to improve sleep health and sleep quality.</p>
<p>So make sure you get enough sleep. Not getting enough sleep is associated with reduced brain health and function, and can even lead to mental health problems such as anxiety and depression.</p><img src="https://counter.theconversation.com/content/200227/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Olave Krigolson receives funding from the Natural Sciences and Engineering Research Council of Canada.</span></em></p>We live in a world where we frequently do not get enough sleep, but we need sleep if our brains are going to stay healthy and function efficiently.Olave Krigolson, Professor, Neuroscience, University of VictoriaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1927272023-01-04T19:21:02Z2023-01-04T19:21:02ZShould I loosen up on the kids’ bedtime these holidays – or stick to the schedule? Tips from a child sleep expert<figure><img src="https://images.theconversation.com/files/490747/original/file-20221019-16-n4zh4u.jpg?ixlib=rb-1.1.0&rect=22%2C5%2C3811%2C2149&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">Shutterstock</span></span></figcaption></figure><p>Summer holidays often mean sunshine, beach trips, mountain hikes, relaxation, catching up with family and friends, and the chance to sleep in.</p>
<p>For many parents, the temptation is to loosen up on the kids’ bedtime routine, let them stay up late, and allow them to catch up on sleep with a lie-in the next morning.</p>
<p>I have spent the past 15 years researching, diagnosing and treating children’s sleep problems and difficulties, and particularly studying how sleep (or lack of it!) can affect health, wellbeing and school performance in young people.</p>
<p>The evidence suggests a few one-off late nights and sleep-ins won’t hurt, but it’s best not to fall completely off the bedtime routine wagon during the holidays. It can be very hard to get back on track once school starts.</p>
<p>If we want to enjoy a relaxing, sleep-fulfilled holiday and a healthy circadian system, the best compromise is to maintain a regular wake time. </p>
<p>It’s fine to be more flexible about bedtime in the holidays than during school time. But parents must factor in the negative effects of allowing circadian rhythms to spiral out of control.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/497314/original/file-20221125-14-ayhf8i.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="A girl looks grumpy on the couch." src="https://images.theconversation.com/files/497314/original/file-20221125-14-ayhf8i.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/497314/original/file-20221125-14-ayhf8i.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/497314/original/file-20221125-14-ayhf8i.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/497314/original/file-20221125-14-ayhf8i.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/497314/original/file-20221125-14-ayhf8i.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/497314/original/file-20221125-14-ayhf8i.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/497314/original/file-20221125-14-ayhf8i.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Parents must factor in the negative effects of allowing circadian rhythms to spiral out of control.</span>
<span class="attribution"><a class="source" href="https://www.pexels.com/photo/upset-woman-listening-to-therapist-3958421/">Photo by Polina Zimmerman/Pexels</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
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<em>
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Read more:
<a href="https://theconversation.com/many-parents-use-melatonin-gummies-to-help-children-sleep-so-how-do-they-work-and-what-are-the-risks-190129">Many parents use melatonin gummies to help children sleep. So how do they work and what are the risks?</a>
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<h2>Why spiralling circadian rhythms is a problem</h2>
<p>Even relatively minor differences in wake time can upset your rhythms. For example, <a href="https://www.tandfonline.com/doi/full/10.1080/07420520500545979">research</a> shows problems arising for young people who “catch up” on sleep missed during the week by sleeping in an extra two or more hours on the weekend. </p>
<p>Sleep science <a href="https://biol111blue16f.academic.wlu.edu/files/2016/10/1-s2.0-S1389945706007076-main.pdf">research</a> supports the need for bed and wake times to be consistent across the week and weekend.</p>
<p>That’s not just because it ensures young people get enough sleep; even more importantly, it helps because our innate circadian clock needs regularity.</p>
<p>Our circadian clock is what dictates what <a href="https://onlinelibrary.wiley.com/doi/10.1111/jsr.12371">time</a> we should be awake and when we should be asleep. Sleepiness and circadian rhythms need to be regular so they can work together. When they do, it is best for our quality of sleep but also for our general <a href="https://www.sciencedirect.com/science/article/abs/pii/S1087079219300188">health</a>.</p>
<p>Irregular rhythms – which happen when bed times and wake times are significantly different between school weeks and weekends – can <a href="https://link.springer.com/article/10.1007/s40675-019-00155-w">negatively affect</a> mood, psychological and physical health, social engagement and school performance.</p>
<p>The risk with letting kids go to bed late a few nights in a row is that they’ll sleep progressively later each day. Delaying the wake time again and again has knock-on effects; they won’t feel sleepy until even later again that night. An even later bedtime can lead to an even more delayed wake time the next day. And so it goes on. </p>
<p>As you can see, “catching up” on sleep with a lie-in can end up worsening the pattern.</p>
<p>If this happens over the entire school holidays, not only could the bedtime get later and later but the circadian rhythm will become accustomed to being later and later. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/497317/original/file-20221125-12-mikopy.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="A girl sleeps in a bed." src="https://images.theconversation.com/files/497317/original/file-20221125-12-mikopy.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/497317/original/file-20221125-12-mikopy.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/497317/original/file-20221125-12-mikopy.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/497317/original/file-20221125-12-mikopy.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/497317/original/file-20221125-12-mikopy.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/497317/original/file-20221125-12-mikopy.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/497317/original/file-20221125-12-mikopy.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">The risk with letting the kids go to bed late a few nights in a row is that they’ll sleep in progressively later each day.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
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<h2>Resetting the body clock</h2>
<p>If over the school holidays your child’s circadian rhythm has got later and later, resetting the circadian clock to a school-friendly, manageable time is certainly possible. But it requires some considerable readjustments and sometimes professional help.</p>
<p>If wake times do get out of kilter, try making them <a href="https://www.childpsych.theclinics.com/article/S1056-4993(20)30080-8/fulltext">progressively earlier</a> and earlier gradually over a few weeks before school starts until the required wake time is achieved. This requires commitment from the entire family, and motivation from the young person themselves.</p>
<p>A better solution might be to make sure circadian rhythms don’t get out of control in the first place.</p><img src="https://counter.theconversation.com/content/192727/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Sarah Blunden does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>A few one-off late nights and sleep-ins won’t hurt, but it’s best not to fall completely off the bedtime routine wagon during the holidays.Sarah Blunden, Professor and Head of Paediatric Sleep Research, CQUniversity AustraliaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1448902020-08-26T14:21:38Z2020-08-26T14:21:38ZWe lose about 30 minutes of sleep each night of the working week, new study shows<figure><img src="https://images.theconversation.com/files/354877/original/file-20200826-7352-vo3xst.jpg?ixlib=rb-1.1.0&rect=17%2C0%2C5861%2C3930&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">It's recommended that most adults get at least seven hours of sleep a night.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/young-african-woman-turning-off-alarm-363134597">Andrey_Popov/ Shutterstock</a></span></figcaption></figure><p>For many of us, work often competes for time with sleep – which is why many of us look forward to the weekend for a chance to “catch up” on sleep. But how much sleep is lost on days when we work? Our <a href="http://dx.doi.org/10.1111/jsr.13157">latest research shows</a> that we get about 30 minutes less sleep than we would ideally need on each night of the working week.</p>
<p>We followed 100 people aged from 60 to 71 over two years, covering their transition into retirement. We measured their sleep on three separate occasions, with one year in between, and compared the sleep habits while they were working against when – and for how long – they slept after retirement.</p>
<p>After retirement, we found that every day was like a weekend – at least when it came to how long people slept for. Sleep duration increased, but only on weekdays, from 6.5 to seven hours a night on average. This meant retired people got about an equal amount of sleep every night of the week. </p>
<p>The amount of sleep people tended to get on their weekends while still in work seemed to be their preferred sleep duration, rather than “catch-up” sleep. If weekend sleep was prolonged to compensate for the working week’s sleep loss, we would have expected a drop after retirement (when there’s no sleep loss to compensate for) – but we this wasn’t the case.</p>
<p>Given that participants’ weekend sleep was their preferred sleep duration, weekend lie-ins will not compensate for sleep lost on weekdays while working. This means that our study participants had chronic partial sleep deprivation when they were working, of about 2.5 hours each week. </p>
<p>While adults are recommended to get <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4434546/">at least seven hours</a> per night for optimal health, sleep needs vary both between people and as we age. We need less sleep when we are older than when we are younger. </p>
<p>Different people need different amounts of sleep, which makes it hard to estimate what constitutes “too little” sleep for any given individual, but <a href="https://onlinelibrary.wiley.com/doi/full/10.1046/j.1365-2869.2003.00337.x">other</a> <a href="https://pubmed.ncbi.nlm.nih.gov/12683469/">studies</a> have in experiments found that getting only six to seven hours of sleep affects attention and reaction time negatively compared to getting eight to nine hours of shuteye. This performance drop remained, even after getting a full night’s sleep three days in a row. </p>
<p>Partial sleep deprivation as a result of work can continue for years, which is why the accumulated effects needs to be considered. Sleeping less than seven hours on a regular basis is related to increased risk for <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4434546/">various health conditions</a>, including diabetes, stroke and depression. It’s also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4434546/">associated with</a> impaired immune system function, as well as increased risk of accidents. </p>
<h2>Social jetlag</h2>
<p>Not only did sleep duration change with retirement, but people also went to bed later and woke later. Getting rid of the alarm clock seemed to be what drove the increase, as retired people went to bed about half an hour later and woke up an hour later on average during weekdays compared to when they were working. </p>
<p>Going to bed in time to get plenty of sleep before getting up for work is not always easy – especially for the majority of the population who have a late “<a href="https://www.sciencedirect.com/science/article/abs/pii/S1087079207000895">biological clock</a>”. This means they naturally prefer to go to sleep later and wake up later than people with an early biological clock. </p>
<p>Those with a late biological clock also have a tendency to postpone their bed and wake times on weekends more than others, which unfortunately sets their biological clock even later – making it hard to go to bed early on Sunday and even harder wake up early on Monday morning. </p>
<figure class="align-center ">
<img alt="Woman holding cup of coffee yawns in front of her laptop." src="https://images.theconversation.com/files/354879/original/file-20200826-7211-b5mz1w.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/354879/original/file-20200826-7211-b5mz1w.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/354879/original/file-20200826-7211-b5mz1w.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/354879/original/file-20200826-7211-b5mz1w.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/354879/original/file-20200826-7211-b5mz1w.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/354879/original/file-20200826-7211-b5mz1w.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/354879/original/file-20200826-7211-b5mz1w.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Monday morning may be even harder for night owls.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/tired-sleepy-woman-yawning-working-office-367741853">Stokkete/ Shutterstock</a></span>
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<p>When our biological clock is out of sync with the social clock (which is the timetable imposed on us by society) it can result in “<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6784249/">social jetlag</a>”. Social jetlag acts a bit like regular jetlag, and can make us feel down and tired. It’s also associated with higher risk for <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6784249/">metabolic disorders and depressive symptoms</a>.</p>
<p>Longer and more stable sleep across the week could, at least partly, explain why so many people experience <a href="https://journals.lww.com/epidem/Fulltext/2011/07000/Is_Retirement_Beneficial_for_Mental_Health__.20.aspx">improved mental health</a> and drastically <a href="https://www.bmj.com/content/341/bmj.c6149">lower levels of fatigue</a> after retirement. </p>
<p>But even though sleep patterns became more stable after retirement, people still went to bed and woke up around half an hour later on weekends compared to weekdays. This hints that other social factors – such as visiting with friends – also affect when and how much we sleep.</p>
<p>We also found that retired participants with a full-time working partner changed their sleep timing to a smaller extent than the rest, highlighting that sleep is social, as opposed to a purely individual phenomenon. </p>
<p>But there are some things you can do yourself to adjust your sleep patterns more to work and avoid “social jetlag” on Monday morning, including making sure you get plenty of daylight in the mornings. Morning light pushes our biological clock backwards, making it easier to fall asleep at night. However, the opposite is also true, so bright light should be avoided in the evenings and bedrooms should be dark.</p>
<p>It also helps to prioritise your sleep and keep a more regular sleep schedule, even on weekends. Allow yourself some extra time in bed on weekend mornings if you need it, but try to avoid throwing your weekend sleep schedule off too much in order to stay away from the vicious cycle of sleep loss and social jetlag. </p>
<p>That being said, our study suggests that work generates sleep loss and hinders people from sleeping in line with their natural rhythm. But just as <a href="https://www.sciencedirect.com/science/article/abs/pii/S1087079215000891?via%3Dihub">later school start times</a> are an effective way to improve sleep in adolescents, later (or flexible) start times at work could potentially have the same effect for working people – and may mean people won’t have to wait until retirement to get enough sleep.</p><img src="https://counter.theconversation.com/content/144890/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Johanna Garefelt receives funding from the Swedish Council for Health, Working life and Welfare (Grant numbers: 2012-1743, 2017-00099).</span></em></p>Our latest research also shows that retirement allows us to finally get as much sleep as our body needs each night.Johanna Garefelt, PhD Candidate in Public Health at the Stress Research Institute, Stockholm UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1355952020-04-09T09:15:41Z2020-04-09T09:15:41ZSeven tips to get your sleep cycle back on track during lockdown<figure><img src="https://images.theconversation.com/files/326535/original/file-20200408-152974-wqxnsp.jpg?ixlib=rb-1.1.0&rect=44%2C0%2C4928%2C3260&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">That's done the trick.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/pomeranian-dog-sleep-funny-mask-laying-593426120">Benevolente82/ Shutterstock</a></span></figcaption></figure><p>You might have noticed your normal sleep pattern has changed. Some of us may be sleeping more, and some of us may be sleeping less. Life has changed dramatically for many of us, with our usual daily routine – including commutes, meal times, and the amount of time we spend outside – being altered because of self isolation. </p>
<p>All of these changes impact our natural <a href="https://www.frontiersin.org/articles/10.3389/fphys.2019.00682/full">circadian rhythm</a>, which is an essential internal “clock” that plays a key role in regulating our sleep pattern. It controls body temperature and hormones in order to make us feel alert during the day and tired at night.</p>
<p>Exposure to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/">natural light</a> and regular <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5483233/">meal times</a> are two of the most powerful forces in aligning our circadian rhythms. But for many of us, quarantine has changed the amount of time we spend outside, and we might be eating at different times than normal.</p>
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Read more:
<a href="https://theconversation.com/here-is-why-you-might-be-feeling-tired-while-on-lockdown-135502">Here is why you might be feeling tired while on lockdown</a>
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<p>While some of us are reconnecting with our natural circadian rhythm, others might have trouble falling asleep, or may be waking up multiple times during the night. This is also a normal experience, as uncertainty can increase stress levels and <a href="https://www.ncbi.nlm.nih.gov/pubmed/15709959/">stress hormones</a> (such as cortisol), which help regulate our sleep-wake cycle. Cortisol normally drops in the evening, reaching its lowest level at midnight. But if levels are too high before bedtime, it <a href="https://www.ncbi.nlm.nih.gov/pubmed/11893864">could disrupt sleep</a>. </p>
<p>Some of us might also be sleeping more, catching up on lost hours. Many of us have so-called <a href="https://www.ncbi.nlm.nih.gov/pubmed/15560771">“sleep debt”</a>, which is the cumulative effect of not getting enough sleep, and may lead to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5491935/">mental and physical fatigue</a>. As we juggle our daily tasks, we often run out of hours in the day to get things done – so many of us choose to sleep less to do more.</p>
<p>Sleep debt (also known as sleep deprivation) is associated with declines in <a href="https://academic.oup.com/sleep/article/26/2/117/2709164">performance</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3768102/">memory</a> and our <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4531403/">immunity</a>. </p>
<p>If you are sleeping longer than normal, you may be repaying some of that sleep debt acquired in life. Don’t panic here – let your body catch up and erase some of that debt you have subconsciously been carrying around. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892834/">Sleep loss studies</a> that have allowed recovery sleeps of ten hours have demonstrated a restoration of performance when the participants are awake, suggesting this is a fixable problem.</p>
<h2>The solutions</h2>
<p><strong>1. Establish a new routine.</strong>
You may have been furloughed or be working from home for the first time. Routine is very important for the body right now. This will be the starting block for engaging with your natural circadian rhythm – not the one your job normally sets. Start by focusing on your sleep-wake cycle, go to bed when you feel tired and try to wake up without an alarm. You may sleep a little more than normal at the beginning, but within a week or two you will return to your natural duration. Though everyone is different, you should aim for <a href="https://www.ncbi.nlm.nih.gov/pubmed/29073412">7-9 hours</a> a night. Not only is routine good for our sleep cycle, it’s also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5623526/">beneficial to our mental health</a>. </p>
<p><strong>2. Don’t use your bedroom as your office (if possible)</strong>
When it’s time for bed, remove <a href="https://www.ncbi.nlm.nih.gov/pubmed/32197951">electronic devices</a> and make the room cool, dark and quiet. It’s important to associate your bedroom as the place you go to sleep, not the place you work or watch TV. This will help you to relax and prepare for sleep. Electronic devices also emit artificial light that can influence our <a href="https://www.ncbi.nlm.nih.gov/pubmed/28548897">sleep cycle</a>. Artificial light can trick your circadian clock into thinking daylight has been extended and alter our <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5806586/">quality of sleep</a>. If you need electronic devices nearby, place them in night mode. </p>
<p><strong>3. Avoid <a href="https://www.sleepfoundation.org/articles/debunking-sleep-myths-does-napping-during-day-affect-your-sleep-night">napping</a></strong>
As you try to establish your new routine, it’s important to engage with your natural circadian rhythm – and napping could potentially disrupt this at the beginning. However, if your previous night’s sleep was poor you may feel more tired after lunch. Short naps – less than 20 minutes – can help to restore <a href="https://www.ncbi.nlm.nih.gov/pubmed/21075238">cognitive function</a> and may make you feel less <a href="https://www.ncbi.nlm.nih.gov/pubmed/10380949">sleepy</a>. </p>
<p><strong>4. Only drink caffeine before noon</strong>
We all respond a little differently to caffeine. Because caffeine is a known stimulant, it could <a href="https://www.ncbi.nlm.nih.gov/pubmed/24235903">influence our sleep</a> by keeping us awake later. So when trying to fix your sleep pattern, it may be best to limit caffeine intake to earlier in your day.</p>
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<img alt="" src="https://images.theconversation.com/files/326536/original/file-20200408-153819-j2txsn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/326536/original/file-20200408-153819-j2txsn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=444&fit=crop&dpr=1 600w, https://images.theconversation.com/files/326536/original/file-20200408-153819-j2txsn.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=444&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/326536/original/file-20200408-153819-j2txsn.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=444&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/326536/original/file-20200408-153819-j2txsn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=558&fit=crop&dpr=1 754w, https://images.theconversation.com/files/326536/original/file-20200408-153819-j2txsn.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=558&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/326536/original/file-20200408-153819-j2txsn.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=558&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Try to drink your coffee before noon.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/coffee-clock-on-yellow-background-creative-1159284982">aanbetta/ Shutterstock</a></span>
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<p><strong>5. Exercise</strong>
Both aerobic and resistance exercise has been shown to have <a href="https://www.ncbi.nlm.nih.gov/pubmed/25374476">positive effects on sleep</a>. However, timing is important. It’s best to avoid vigorous exercise one hour before bedtime as this may <a href="https://www.ncbi.nlm.nih.gov/pubmed/30374942">reduce</a> our sleep duration, quality and make it more difficult to fall asleep in the first place.</p>
<p><strong>6. Get outside</strong>
Exposure to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2717723/">both natural light and dark</a> during this time will help us keep our circadian rhythms in balance, and make us tired. </p>
<p><strong>7. Change your bedtime routine</strong>
At least <a href="https://www.sleepfoundation.org/articles/relaxation-exercises-falling-asleep">an hour before</a> bed stop work, reduce screen time, meditate, or read. These techniques allow us to relax and help our circadian rhythm take control by releasing hormones that will promote sleep and reduce alertness. </p>
<p>Though it’s still uncertain what life will look like after quarantine has ended, one thing for certain is that if we look after our sleep pattern during this time, we may leave quarantine feeling less fatigued – and maybe a little more productive.</p><img src="https://counter.theconversation.com/content/135595/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Lesley Ingram-Sills does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Though quarantine isn’t an ideal situation, it might offer us a chance to catch up on some much needed sleep.Lesley Ingram-Sills, Lecturer, Edinburgh Napier UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/986992018-08-15T20:11:12Z2018-08-15T20:11:12ZIs it possible to catch up on sleep? We asked five experts<figure><img src="https://images.theconversation.com/files/224140/original/file-20180621-137708-3hcxbu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">If you try to go too long without sleep, your body will just force it upon you. </span> <span class="attribution"><a class="source" href="https://unsplash.com/photos/ZxtDyP0tHd8">Stephen Oliver/Unsplash</a></span></figcaption></figure><p>It’s Friday and you’re clocking off, and after a few sleepless nights you want to tuck yourself up early and catch up on all the sleep you’ve lost. But does it really work that way? </p>
<p>During sleep our <a href="https://theconversation.com/why-our-brain-needs-sleep-and-what-happens-if-we-dont-get-enough-of-it-83145">memories from the day are solidified</a> and our brain does a bit of a clean-up sorting through the things we need to <a href="https://theconversation.com/why-our-brain-needs-sleep-and-what-happens-if-we-dont-get-enough-of-it-83145">hold onto and discard from the day</a>. We also get the rest we need to ensure we can <a href="https://theconversation.com/why-getting-enough-sleep-should-be-on-your-list-of-new-years-resolutions-88007">function properly</a> the following day.</p>
<p>But not all of us manage to get eight hours sleep per night, and might miss out on some of these benefits. So we asked five experts if it’s possible to catch up on missed sleep later.</p>
<h2>Three out of five experts said yes</h2>
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<img alt="" src="https://images.theconversation.com/files/224143/original/file-20180621-137720-17d08jg.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/224143/original/file-20180621-137720-17d08jg.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=99&fit=crop&dpr=1 600w, https://images.theconversation.com/files/224143/original/file-20180621-137720-17d08jg.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=99&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/224143/original/file-20180621-137720-17d08jg.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=99&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/224143/original/file-20180621-137720-17d08jg.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=125&fit=crop&dpr=1 754w, https://images.theconversation.com/files/224143/original/file-20180621-137720-17d08jg.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=125&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/224143/original/file-20180621-137720-17d08jg.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=125&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<p><strong><em>Here are their detailed responses:</em></strong></p>
<p><iframe id="tc-infographic-282" class="tc-infographic" height="400px" src="https://cdn.theconversation.com/infographics/282/c82bf39c62c001f41ce4f1fd5900fae8be9165c0/site/index.html" width="100%" style="border: none" frameborder="0"></iframe></p>
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<p><em>If you have a “yes or no” health question you’d like posed to Five Experts, email your suggestion to: alexandra.hansen@theconversation.edu.au</em></p>
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<img alt="" src="https://images.theconversation.com/files/210303/original/file-20180314-113452-h7un11.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/210303/original/file-20180314-113452-h7un11.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=399&fit=crop&dpr=1 600w, https://images.theconversation.com/files/210303/original/file-20180314-113452-h7un11.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=399&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/210303/original/file-20180314-113452-h7un11.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=399&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/210303/original/file-20180314-113452-h7un11.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=501&fit=crop&dpr=1 754w, https://images.theconversation.com/files/210303/original/file-20180314-113452-h7un11.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=501&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/210303/original/file-20180314-113452-h7un11.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=501&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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</figure><img src="https://counter.theconversation.com/content/98699/count.gif" alt="The Conversation" width="1" height="1" />
If we don’t get enough sleep, can we catch up later? Experts are divided.Alexandra Hansen, Deputy Editor and Chief of Staff, The Conversation AUNZLicensed as Creative Commons – attribution, no derivatives.