Latest news with #bedtimeroutine
Yahoo
28-07-2025
- Health
- Yahoo
Sleep Doctors Have Surprisingly Good News If You Like To Fall Asleep Watching TV
Let's just say that many sleep hygiene tips are far from tempting. For example, there's waking up at the same time every day (no thanks, I like to sleep in on the weekends!). There's also avoiding caffeine close to bedtime (what about my emotional-support Diet Coke?). The good news is, another key example has recently been debunked (to a certain extent). It's watching — or even more so, listening — to a TV show before bed. 'Many people ask me if falling asleep while watching TV is alright,' said Dr. Emma Lin, a board-certified pulmonologist, sleep medicine specialist and co-founder of 'The reality is, it is just right for some individuals.' Typically, we hear it's important to avoid screens before bed because they emit blue light, which can suppress the production of melatonin and disrupt our circadian rhythms (or our bodies' 'internal clocks'). This can make our bodies think it's time to be awake. But according to sleep doctors, it's not that simple. Ahead, they explain how watching TV before bed can actually be beneficial, and how to do it right. Watching TV Can Become Part Of Your Bedtime Routine One more piece of sleep advice you've probably heard, for context: to have a bedtime routine. That might look like showering, taking your medication, brushing your teeth and hopping under the sheets. A routine helps with sleep because, over time, your brain associates the two. For some people, TV is a part of that process. 'Their brain learns to associate it with falling asleep, so trying to sleep without it brings on anxiety,' said Dr. Chester Wu, the medical advisor at Rise Science who's double board-certified in psychiatry and sleep medicine. 'It's not that TV is helping them sleep — it's that it's become a part of their wind-down habit.' Having TV as a part of your routine is even more 'OK' if it's paired with other healthy sleep practices. 'I've often recommended that watching TV before bed (when paired with other tailored and effective sleep strategies) can be a helpful part of a nightly routine,' said Dr. Michael Gradisar, the head of sleep science at Sleep Cycle. TV Screens May Not Be The Problem We Thought Blue light, blue light, blue light … as much as we hear about it, it's not necessarily the thing that keeps you awake. 'While blue light from phones or screens is often blamed for poor sleep, my research has shown that the biggest disrupter is actually delaying bedtime,' Gradisar said. With that said, watching TV may be a better option compared to scrolling on your phone. 'Of the screen-based activities people engage in before bed, watching TV is the least disruptive,' Gradisar said. 'TV is a passive device compared to phones.' Additionally, the light may not be as bright, and therefore as problematic, as we thought. Lin said if the screen isn't super bright, and the content isn't disturbing, 'there's a negligible effect.' Gradisar agreed. He pointed to a 2024 study in Sleep Medicine Reviews that found light emitted from screens is not intense enough to disrupt sleep. TV Time Can Reduce Nighttime Anxiety Feel more anxious at night? Perhaps you can't stop thinking about all you have to get done tomorrow, or you keep having 'cringe attacks'? If so, you're not alone: According to survey findings published by the American Psychological Association, 43% of people have lain awake at night due to stress. Watching TV can get your mind off your worries, allowing your brain to slow down and drift off. But again, it just comes down to timing. 'Watching TV or listening to a podcast as a wind-down routine can be perfectly fine, especially if it helps reduce nighttime overthinking, as long as it doesn't cut into the number of hours of rest you get,' Gradisar said. Lin agreed, with an additional point. 'If what you watch is calm, something you've watched before, it can wind down your brain,' she said. 'That gets you asleep sooner.' TV Isn't Necessarily The No. 1 Answer To Your Sleep Woes, Though However, it's essential to note that other studies have found blue light (or just bright light) from screens to be harmful. Wu said that a TV screen in a darkened room — the latter of which is ideal for sleep — creates more circadian disruption than the same screen in a bright environment. There's also the psychological or sociological piece to consider: We stay up watching TV because, well, we want to stay up watching TV. 'This includes staying up later than planned or engaging in revenge bedtime procrastination, which is when you try to reclaim personal time late at night,' Wu said. And that's a good example of another one of his points: Your sleep may be disrupted more than you realize. 'Even if you don't feel wired after watching TV, it may still impact your sleep quality in subtle ways,' Wu said. (Hello, 'junk sleep.') Follow These Best Practices From Doctors If you're going to fall asleep to a TV show, Lin and Wu suggested following this advice: Set a sleep timer so the TV turns off after 30 to 60 minutes Angle the screen away so it's not directly shining on you Stick to familiar, low-drama, soothing shows Turn down the volume Use night mode or dim your screen Don't wear headphones — sound coming directly into your ears keeps your brain more awake Try blue light-blocking glasses Practice other healthy sleep habits (such as sleeping in a cool, dark room; exercising; avoiding caffeine; and keeping naps to around 20 minutes) Set boundaries around screen time and bedtime Go to bed at the same time every night The bottom line: Listen to your body and watch its patterns. 'If you sleep with [the] TV on, track whether you feel more or less rested on certain nights, or notice differences in how easily you wake up,' Wu said. From there, stick with what works. If you're used to sleeping without a TV or a screen, that may be your best bet. If TV is a part of your nighttime routine, consider following those earlier best practices to ensure it's as least harmful as possible. Related... Hot Sleeper? These 14 Genius Products Can Help You Get Better Rest If You Struggle To Fall Asleep, You Might Have This Specific Type Of Insomnia 'Orthosomnia' Might Be Ruining Your Sleep. Here's What You Should Know.
Yahoo
04-07-2025
- Health
- Yahoo
How to Establish a Bedtime Routine for Toddlers (And Why You Really Should), According to a Neuropsychologist
Parents live and die by bedtime (or at least that's how it feels, right?), but getting a toddler on board with the idea can be a real challenge. That said, toddlers—like most of us—are creatures of habit who benefit from a predictable routine. As such, a solid bedtime routine for toddlers can do a lot to minimize the nighttime struggle and ensure that everyone gets the quality rest they need. I interviewed a neuropsychologist (and mom-of-two) to learn more about why bedtime routines for toddlers are so important and how parents can effectively implement one. Read on for the full scoop. What Time Do Kids *Really* Go to Bed? We Surveyed 70 Parents to Get to the Cold, Bleary-Eyed Truth Dr. Sanam Hafeez is a New York City-based neuropsychologist and director of Comprehend the Mind, a psychological practice that treats learning disorders, anxiety, depression and other psychopathological disorders. Dr. Hafeez obtained her Doctor of Psychology at Hofstra University and completed her post-doctoral training in neuropsychology and developmental pediatrics at Coney Island can be difficult to establish, especially since parenting has a tendency to feel, well, inherently chaotic. Still, bedtime routines for toddlers have significant benefits, so establishing one that you can stick with will be well worth the effort. For starters, 'a bedtime routine provides toddlers with a sense of stability and comfort, making the transition to sleep much smoother,' explains Dr. Hafeez, adding that, 'when the same calming steps happen night after night, children start to associate those moments with winding down, which helps their brains recognize when it's time to relax.' And that's just one way that a bedtime routine for toddlers can make your life easier; there are long-term benefits, too. Per the expert, 'this kind of consistency doesn't just support falling asleep more easily, it also contributes to better-quality rest, which is essential for healthy brain development, mood regulation, and immune function during these critical early years,' explains Dr. Hafeez. In other words, a routine doesn't just relieve the bedtime blues, it sets your child (and you) up for success across the board. SolStock/Getty Images I hinted at this earlier, but one of the hardest parts about routines and child-rearing is simply getting started. Fortunately, Dr. Hafeez shared a sample routine that has the soothing effect you're aiming for. You can read her advice below and use it as a template that can be tailored to your child's temperament and your own scheduling needs. 'After dinner, give your child a warm bath to help relax their body and signal that the day is coming to a close. Once they're in their pajamas, dim the lights and shift the mood to quiet. Head to their room and let them choose one book to read together. After the story, take a moment to talk softly about their day or sing a familiar lullaby. Tuck them in with their favorite stuffed animal or blanket, offer a goodnight kiss, and let them know you're nearby. This type of routine creates a rhythm that toddlers find both soothing and predictable.' Personally, I can attest to the importance of dimming lights and setting a bedtime mood. It's something I started when my two kids were toddlers and continues to this day, though it has evolved with our routine. (As my kids got older and evening baths were replaced by afternoon showers, I shifted the routine to turning off overhead lights, lighting scented candles and playing gentle music while cuddling on the couch.) d3sign/Getty Images It's best to start your routine at roughly the same time every night if possible because, as Dr. Hafeez explains, 'a steady rhythm helps set the body's internal clock, making it easier for toddlers to feel naturally sleepy.' Gradually set the scene and create a relaxing environment by lowering the lights and removing distractions, like noisy toys, etc. Per the expert, doing this will help your child's nervous system settle. Speaking of allowing your child's nervous system to settle, Dr. Hafeez also emphasizes the importance of eliminating screen time from a bedtime routine—namely because light from a screen 'interferes with the brain's natural sleep signals.' (Bonus points if you can follow this rule yourself.) Cuddling, reading and a quiet, conversational review of your child's day are all expert-approved ways of setting the right tone for bedtime. If needed, offer your toddler a light snack, but steer clear of sugar. This snack can be enjoyed during those aforementioned quiet moments of cuddling and reading. (I don't know if it strictly abides by the 'steer clear of sugar' rule, but I had great success giving my toddlers a 'bedtime banana' every night. It filled them up and the natural sugar in the fruit didn't seem to cause any disruption to our routine.) Brushing teeth with toddlers can be a battle, but it's important nevertheless. Indeed, Dr. Hafeez reminds that 'brushing teeth should always be part of the routine, as it builds good habits early on.' Even if your toddler is still wearing pull-ups over night, it's a good habit to empty the bladder before bed—and one that will ensure your child's comfort. The expert points out (and everyone agrees) that overnight accidents, whether it's in a pull-up or right on the bedding, are a recipe for night wakings that interrupt their rest. Jun/Getty Images Bedtime power struggles and soothing routines are completely at odds, so the expert advises that you do your best to avoid the former, adding that 'if your child resists, it's more effective to stay calm and address their needs than to force things.' Pro tip: leave excessively complicated or elaborate rituals out of the equation. 'Routines should be simple and consistent, not overly detailed or drawn out, which can lead to overstimulation,' says Dr. Hafeez. For much the same reason, the expert also cautions against overwhelming your child with choice during this period (i.e., provide a choice between two bedtime books, but don't let them browse the whole library). In other words, keep it simple, stupid! If you stick to the recommendation of having a regular time when your bedtime routine takes place, this shouldn't be such a problem. However, the expert emphasizes that it's never helpful to use bedtime as a consequence when evening shenanigans have gotten out of hand—namely because bedtime 'should feel like a peaceful, safe time of day' and you don't want to interfere with the feeling of consistency you're trying to create. Closely related to the last 'don't' and kind of a no-brainer, but the expert does indeed confirm that threats—like, if you don't go to bed right now, we aren't going to the playground in the morning—are not a good idea. In fact, 'they create anxiety and make things worse.' You might be practicing attachment parenting, or perhaps just flying by the seat of your pants and doing whatever you have to do to get a little shut-eye. Still, Dr. Hafeez notes that it's important to set boundaries early—particularly if you don't want your child sleeping in your bed longterm. Here, the 'don't' is quite simply the opposite of the 'do.' Dimming the lights at bedtime sets a soothing, sleepy-time tone; whereas, bright overhead lights (and screens!) tend to keep toddlers stimulated and that makes it harder for their brains to shift into sleep mode. Everything You Need to Know About Toddlers and Sleep (Including Why They Just Won't Freakin' Do It Already)
Daily Mail
01-07-2025
- Health
- Daily Mail
EXCLUSIVE I'm a childcare worker... here are the life-changing parenting hacks every mom and dad should know
A childcare worker of over a decade has shared the simple but life-changing hacks that make parenting so much easier. Esther Allen, 33, based in the UK, has a degree in early childhood education and has been a full-time nanny for 14 years, taking care of kids of all ages from newborn to 13. Along the way, she has uncovered a ton of tricks that she believes every mom and dad should know - from a secret method that helps with applying sunscreen onto 'wriggly' toddlers to the easy way she's mastered putting kids to sleep. Thankfully, the expert has shared her top tips exclusively with the Daily Mail. First, Esther explained that the secret to a successful bedtime routine is being 'consistent.' 'It may seem over the top to do the exact routine every night, but children, especially young children thrive off of it,' she explained. 'They know what to expect, and stop pushing so many boundaries. If some nights you read one bedtime story and the next five, you can bet the next time you only read one story they will demand more.' She also reminded parents not to get 'suckered into bedtime delaying antics,' which often include requests for a drink or to use the toilet, asking to be tucked in again, the kid saying they have something to tell you, and suddenly they can't find a toy they want. Esther Allen, 33, based in the UK, has a degree in early childhood education and has been a full-time nanny for 14 years, taking care of kids of all ages from newborn to 13 'Again, if one night you get them a drink, spend five minutes finding a toy (that isn't a special comforter for them – just a random one) and re-tucking them in, you may find yourself needing to do this every night, until somehow bedtime is dragged out for another 30 minutes,' she continued. When it comes to putting on sunscreen, she noted that applying the vital cream onto youngsters is far from easy especially because they're usually on the go and don't want to sit still. But she suggested using a makeup brush to apply sunscreen, noting that it's 'way easier' and makes less of a mess. 'It makes it 10 times easier, especially on their face,' she shared. Another one of her go-to hacks is using a sticker to help kids remember which foot their shoes go on. 'If a child always asks which foot their shoe goes on, get a sticker, cut the sticker in half, and place one half in your child's left shoe on the inside and the other half of the sticker on the right,' she explained. 'That way when they place the shoes together (the right way) it put the picture on the sticker back together again – kind of like a mini puzzle.' As for her tips for parents handling a child who has misbehaved, she suggested taking a moment to try to figure out what caused them to act out before you get angry. When it comes to putting on sunscreen, she suggested using a makeup brush to apply it, noting that it's 'way easier' and makes less of a mess 'A child who is acting out, is often overwhelmed, dysregulated, hungry, tired or seeking connection – there will be some reason for their behavior,' dished the expert. 'Every behavior has a reason behind it. Often it is a case of stepping back and trying to asses the situation and find out the route cause of the behavior. 'Has the child been at daycare all day, so is seeking some connection time? Are they overtired because they skipped a nap? 'Are they hungry because they refused to eat the lunch you gave them? Are they struggling to communicate so getting frustrated with their sibling? 'Finding the cause, often is better than reacting behavior itself.' In the end, she reminded parents that children 'often mirror us,' so if we 'get agitated or stressed out by their behavior,' they will 'often match that.' 'If we stay calm, it helps them to regulate just by being a calm presence. All emotions should be accepted, and safe to express,' she concluded.
Yahoo
30-06-2025
- General
- Yahoo
4 Tips To Fight Off the 'Phone Zombie' After Putting Kids to Bed
Parents may have wholesome bedtime routines for their kids, involving bath time, story time, and music. But what about one for the grown-ups? Once the kids are in bed, many of us no doubt dive headfirst into the scrolling sea. One mom in particular took to Reddit looking for advice on how to break her bedtime routine that she says turns her into a 'phone zombie.' 'Tips to not become a phone zombie after kids go to bed?' asked u/Fantastic_Skill_1748 in the Mommit subreddit. 'It is making me feel pretty down emotionally that I am depleted and don't do anything for myself. But I never seem to be able to stop when 9 p.m. rolls around.' While scrolling in bed can be a habit picked up by anyone in any stage of life, OP says hers started specifically during parenthood. 'Before having kids, I barely used my phone, even with one kid. But now that I have two kids, by the time they actually fall asleep, I am in a zombified state, and all I want to do is veg out without using one single brain cell or ounce of energy. So I go on my phone from 9 p.m. to 11 p.m. minimum.' She says sometimes the scrolling can even roll on until 1 a.m., leaving her feeling more emotionally depleted. 'I don't even want to be on the phone,' she admits. 'I don't care what I'm looking at. I am just basically holding the phone in my hand as a way to feel 'soothed' because I don't want to just go to sleep straight away, but don't have energy for anything else.' Mostly, the mom found empathy in the comments. 'Here for the comments, because this is me,' wrote one person. 'I was like...'This is me,'' replied someone else. 'I could have really cared less about my phone before kids, other than for work, of course, because I had to. Otherwise, good luck getting a response by text right away. Now, as soon as kids are in bed, I'm scrolling or window shopping on my phone.' 'I scroll Reddit. I tried to uninstall [it], but got it back,' confesses another. Clearly, revenge bedtime procrastination is common, yet, we can feel anything but connected when we do it. So why do we continue to scroll? 'When kids finally go to sleep, parents often feel like they can breathe again. It's the first quiet moment they've had all day,' explains Sanam Hafeez, Psy.D., a NYC-based neuropsychologist and director of Comprehend the Mind. 'Scrolling on the phone feels like an easy escape from stress and also a way to feel connected to the outside world and self-soothe.' Therapists Bonnie Scott and Alejandra Galindo, LMFT agree, saying the brain wants nothing more than mindless activity when the day's emotional and mental exertion is over. 'Our brains are designed to respond to things like social media because it activates the reward system,' explains Galindo. 'Scrolling through content means that we will eventually experience something we enjoy. We release short bursts of dopamine as a response to that enjoyable content. This becomes dangerous because we can't predict when we will find something enjoyable, so we continue scrolling—forming the habit of mindlessly scrolling.' While people scroll with the intent to feel better, experts warn that it can have the opposite affect, such as leading to depression, anxiety, irritability, or any other symptom of digital distress. I, too, used to continue scrolling well after my son went to bed. This habit went on for about two years until I realized I was exhausted. Eventually, I turned off all notifications starting at 9 p.m. and limited my app usage to Peloton (for sleep meditations) or Spotify (for soft music). I also limited call capabilities to select people for emergencies, put time limits on checking email, and moved my phone to a closet in my room. My average phone screen time plummeted from over five hours per day to under 90 minutes per day, and I'm significantly happier and more present with my children. Experts recommended trying some of of these methods as well as a few other mindful ways to break bedtime scrolling rituals. 'I encourage clients to write down and keep track of the times they have noticed themselves scrolling,' Galindo says. 'Recording this might happen the next day, and that's OK— the important thing is that you start to understand what emotions or situations are leading to increased phone grabs.' Galindo adds that it's essential to identify which apps you're using when engaging in revenge scrolling. Scott suggests determining why you want to stop tapping these apps at bedtime. ''I'm doing this because I should or have to' is a legitimate reason to start the process of shedding a habit that isn't serving you, but it won't be enough to sustain your effort when you're extremely tired or annoyed about making the change,' Scott says. 'You need more positive and motivating energy to help you keep it up, and you need to have a long-term goal.' She suggests asking yourself: How will your life be different if you cut your screen time by a few minutes every day? What do you want to do with that time instead? What's important to you about making this behavioral change? Galindo says you'll want to personalize the plan to your current habits and needs. 'For example, if you notice yourself using Instagram for several hours a day, try removing the app from your home screen or consider putting a time limit on [a] given day,' Galindo says. 'You can do this by adjusting your app settings or even downloading an app tracker to help you lock out of the app once a certain time frame has been reached.' If that doesn't work, Galindo suggests removing the app from your phone so that you can only use it on your computer. 'Be sure to revisit this plan after about a week or two and assess how effective it has been [and make improvements],' she says. 'Replace phone time with a simple routine that helps you relax—like reading, journaling, stretching, or having tea,' Dr. Hafeez offers. 'The goal is to signal to your brain that it's time to rest, not keep absorbing more input. Choose something low-effort so it doesn't feel like another task.' Some ideas include starting a new skincare routine, taking a warm bath, and watching the sunset. Dr. Hafeez also suggests giving your phone a bedtime along with your kids. This can be at the same time your kids go to bed or another designated time in the evening when you place the phone in another room, out of sight. Scott recommends keeping a notepad on your nightstand instead of writing notes in your phone at night. She says e-readers and white noise machines are helpful for people who use their phones to read or for soothing sounds at bedtime. Parenting can exacerbate loneliness, which can contribute to phone zombie issues. However, you don't have to go it alone. 'Tell someone close to you that you're trying to be more intentional about evening phone use,' Dr. Hafeez says. 'It doesn't have to be formal. A simple, 'Hey, check in with me this week,' can help. Knowing someone else is aware creates a gentle layer of accountability and support.' Read the original article on Parents
