What Can Heat Do For Your Health?

A few months ago, I explored the benefits and applications of cold therapy. Today, I’m going to talk about the benefits and applications of heat therapy—one of the most ubiquitous and ancestral therapies in the history of humankind. You name a culture and—as long as they didn’t live in perpetual tropical heat—they probably had some form of heat therapy. Native Americans had the sweat lodge, those of Central America the temazcal. The Romans had the thermae, which they picked up and refined from the Greeks. Other famous traditions include Finnish saunas, Russian banyas, Turkish hammams, Japanese sentó (or the natural spring-fed onsen), and the Korean jjimjilbang. People really like the heat.

Right off the bat, that’s one major benefit to heat therapy compared to cold: It’s an easy sell. “You can luxuriate in a sauna for half an hour or lower your naked body, genitals first, into a bathtub filled with ice water. Your choice.” People are far more likely to sit in the hot room for 20 minutes than they are to sit in an ice bath for 3 minutes or even take a cold shower. Short-term heat exposure is generally regarded as pleasant. Cold exposure is generally regarded as torture. If heat therapy offers legit health benefits, this is a major point in its favor. So, does it?

Oh, yes.

In a recent review of the available observational studies, controlled trials, and interventions, researchers found evidence that sauna usage has an impressive array of beneficial effects on health and wellness:

• Increased lifespan and decreased early mortality.
• Reduced cardiovascular disease.
• Lowered blood pressure.
• Improved cognitive function and reduced the risk of neurodegenerative disease.
• Improved arthritis symptoms.

What’s going on here? How could sitting in a hot room do so many good things?

Stress, in a word. One of the coolest things about us is that encountering, facing down, and then growing resistance to one type of stress tends to make us better at dealing with stress from other sources. A 30-minute sauna session at 174 ºF/80 ºC raises body temperature by almost 1 degree C, spikes your flight-or-flight hormones, raises cortisol, and triggers a powerful hormetic response by the rest of your body. That’s a stressor. After such a session, subjects report feeling “calm” and “pleasant.” This isn’t a surprise. Intense exercise also raises cortisol in the short term. And like regular exercise, longer term sauna usage (daily for four weeks in one study) actually reduces stress hormones.  It’s a classic hormetic response, where acute doses of the stressor increase oxidative stress enough to provoke a compensatory adaptation by the organism.

What does this sauna-induced hormetic stress do for us?

Benefits of Heat Therapy

It reduces oxidative stress. Short term, it increases stress (that’s why we see the transient spike in cortisol and other stress hormones). Long term, it reduces oxidative stress. Long-term sauna use has an inverse association with levels of C-reactive protein (CRP), a “catch-all” biomarker for oxidative stress and inflammation. The more often you use the sauna, the lower your CRP.

It may reduce mortality. The more frequently a person visits the sauna, the lower his risk of premature death from heart attack and all causes. There is a dose-response relationship happening here, which has me leaning toward “causal.” Those using the sauna two to three times a week had a 23% lower risk of fatal heart attack compared to men who used it just once a week. Men who used the sauna four to seven times a week had a 48% reduced risk of fatal heart attack compared to once-a-weekers. The more frequently men used the sauna, the greater the protection (for other causes of mortality, too).

It improves vascular function. A single bout of sauna (or exercise, for that matter) reduces vascular resistance—the amount your blood vessels “resist” blood flow—in hypertensive patients for up to two hours.

It’s good against type 2 diabetes. Sauna use has been shown to improve almost every marker related to type 2 diabetes, including insulin sensitivity, fasting blood sugar, glycated hemoglobin, and body fat levels.

It can improve depression scores. Patients with depression who underwent heat therapy saw improvements in their Hamilton Depression Rating.

If you’re an athlete, or exercise at all, you should try the sauna. Training magnifies the benefits of the sauna.

Finally, pairing exercise and heat therapy together is a boon for cardiovascular health. For instance, people who frequent the sauna and the gym have a drastically lower risk of heart attack death than people who do either alone. That combo also reduces 24-hour blood pressure in hypertensive patients and confers special protection against all-cause mortality above and beyond either variable alone.

Post-Workout Benefits

Post-workout sauna sessions improve endurance performance in runners: For three weeks, endurance runners sat in 89° C (+/- 2° C) humid saunas for 31 minutes following training sessions. This amounted to an average of 12.7 sauna sessions per runner. Relative to control (no sauna), sauna use increased time to exhaustion by 32%, plasma cell volume by 7.1%, and red cell volume by 3.2% (both plasma cell and red cell volume are markers of increased endurance performance).

Post-workout sauna use increases plasma volume in male cyclists: Following training sessions, cyclists sat in 87° C, 11% humidity saunas for 30 minutes. Just four sessions were sufficient to expand plasma volume. This is important because increasing plasma volume improves heat dissipation, thermoregulation, heart rate, and cardiac stroke volume during exercise.

Post-workout sauna—either dry or steam—can also alleviate muscle fatigue.

How About Pre-Workout?

The effects are more mixed. In one study, pre-workout sauna reduced strength endurance and 1 rep max leg press, had no effect on 1 rep max bench press, and improved maximum power (vertical leap). Another study found that in female athletes but not in males, maximum power decreases after sauna use. It’s possible that these performance disturbances are caused by dehydration rather than the heat itself, so make sure you rehydrate if you’re planning on training after a sauna session.

If you want to apply heat pre-workout without overdoing it, I’ve always liked a nice hot bath to help limber up, mobilize my joints, and clear out any stiffness for the coming workout session.

Oh, and It Can Help You Detox

I was going to write the full word “detoxification,” but I figured I’d write “detox” just to trigger the hardcore skeptics reading this…. Heat exposure can augment your natural detoxification capacities by at least two mechanisms.

First, exposure to extreme heat increases something called heat shock proteins, or HSPs. HSPs are responsible for many of the benefits of heat therapy, including enacting beneficial hormetic effects on our detoxification capacity. They trigger compensatory adaptations and activate antioxidant defenses in the blood of healthy volunteers. They even increase regeneration of the body’s main detoxifying organ—the liver—after it’s been damaged.

Second, contrary to popular belief, sweating can aid detoxification. Sweat itself contains bioaccumulated toxins, including BPA—even when it doesn’t show up in the blood or urine. Sweat also contains certain phthalate compounds and their metabolites, none of which we want. Sweat also contains arsenic and lead in people exposed to high levels of the metals. Sweating may even improve the function of another important detoxification organ—the kidney—by restoring nitrogen excretion in people with kidney disease. In one study, police officers with chronic illnesses caused by exposure to high levels of meth lab chemicals experienced major improvements after sauna therapy.

What If You Don’t Have Access To a Sauna?

There are other options.

Steam rooms work. Only problem with them is it’s difficult to remain in one long enough to trigger the necessary stress response. Saunas, with their dry heat, are easier to stick with. Steam rooms feel different enough that I wonder if there’s something unique about them. Not enough evidence to go on, unfortunately. Perhaps I can revisit this later.

Jacuzzis and hot baths work. A recent paper found that taking regular hot baths at home improved insulin sensitivity and increased nitric oxide synthase activity about as much as working out. Another found that, compared to showering, bathing improved mood, perceived stress, blood flow, and accumulation of metabolic waste products.

You could probably sit in a black car on a hot day with the windows rolled up and get an effect.

Just get hot, as hot as you can stand. Then stay a little longer. (As always, be sure to talk to your doctor. Certain conditions and scenarios, like pregnancy, require extra caution with saunas or other forms of heat therapy.)

Have you used the sauna? Are you a regular attendee? Or do you use other means of heat therapy? I’m curious to hear your experiences, tips, and stories below.

References:

Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clin Proc. 2018;93(8):1111-1121.

Leppäluoto J. Human thermoregulation in sauna. Ann Clin Res. 1988;20(4):240-3.

Sutkowy P, Wo?niak A, Rajewski P. Single whole-body cryostimulation procedure versus single dry sauna bath: comparison of oxidative impact on healthy male volunteers. Biomed Res Int. 2015;2015:406353.

Laukkanen JA, Laukkanen T. Sauna bathing and systemic inflammation. Eur J Epidemiol. 2018;33(3):351-353.

Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015;175(4):542-8.

Krause M, Ludwig MS, Heck TG, Takahashi HK. Heat shock proteins and heat therapy for type 2 diabetes: pros and cons. Curr Opin Clin Nutr Metab Care. 2015;18(4):374-80.

Laukkanen JA, Laukkanen T, Khan H, Babar M, Kunutsor SK. Combined Effect of Sauna Bathing and Cardiorespiratory Fitness on the Risk of Sudden Cardiac Deaths in Caucasian Men: A Long-term Prospective Cohort Study. Prog Cardiovasc Dis. 2018;60(6):635-641.

Kunutsor SK, Khan H, Laukkanen T, Laukkanen JA. Joint associations of sauna bathing and cardiorespiratory fitness on cardiovascular and all-cause mortality risk: a long-term prospective cohort study. Ann Med. 2018;50(2):139-146.

Gayda M, Paillard F, Sosner P, et al. Effects of sauna alone and postexercise sauna baths on blood pressure and hemodynamic variables in patients with untreated hypertension. J Clin Hypertens (Greenwich). 2012;14(8):553-60.

Hedley AM, Climstein M, Hansen R. The effects of acute heat exposure on muscular strength, muscular endurance, and muscular power in the euhydrated athlete. J Strength Cond Res. 2002;16(3):353-8.

Gutiérrez A, Mesa JL, Ruiz JR, Chirosa LJ, Castillo MJ. Sauna-induced rapid weight loss decreases explosive power in women but not in men. Int J Sports Med. 2003;24(7):518-22.

Genuis SJ, Birkholz D, Rodushkin I, Beesoon S. Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements. Arch Environ Contam Toxicol. 2011;61(2):344-57.

Genuis SJ, Beesoon S, Birkholz D, Lobo RA. Human excretion of bisphenol A: blood, urine, and sweat (BUS) study. J Environ Public Health. 2012;2012:185731.

Khodarev VN, Zhemchuzhnova NL, Olempieva EV, Kuz’menko NV. [The influence of general infrared sauna on the antioxidant systems in the blood of volunteers]. Vopr Kurortol Fizioter Lech Fiz Kult. 2013;(5):10-3.

Shi Q, Dong Z, Wei H. The involvement of heat shock proteins in murine liver regeneration. Cell Mol Immunol. 2007;4(1):53-7.

Mccarty MF, Barroso-aranda J, Contreras F. Regular thermal therapy may promote insulin sensitivity while boosting expression of endothelial nitric oxide synthase–effects comparable to those of exercise training. Med Hypotheses. 2009;73(1):103-5.

Goto Y, Hayasaka S, Kurihara S, Nakamura Y. Physical and Mental Effects of Bathing: A Randomized Intervention Study. Evid Based Complement Alternat Med. 2018;2018:9521086.

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From Tennis to Fashion to Motherhood: 5 Reasons Serena is Owning the Media

Greying Gracefully? It's Complicated...

With Friends Like This...Is Your "Friend" Secretly Your Biggest Hater?

By Sonya Eskridge

Among the pages and pages of Instawisdom and motivational pics on the gram is an oft-replicated adage that advises, “Make sure everyone in your boat is rowing and not drilling holes.” To me, this is a shoutout to all the people on social media with shifty friends in their circle. Having been through a few toxic friendships, this spoke to the core of my spirit. How’s a girl supposed to unwind with her friends when she’s not sure she can trust everyone in her orbit? Looking back over my life, I’m astounded at the number of people who I thought were friends but were actually enemies in disguise. Sometimes it's hard to spot them in the moment, but there are red flags to watch out for.

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10-Year-Old Boy Grows Out Hair to Shoulder-Length to Donate to Cancer Patient

Image Credit: Angie Polus (Moore's mom)

By Winnie Gaturu

According to the World Health Organization, cancer is the second largest killer in the world with millions of deaths being reported per year. The sad thing is that the disease affects both the young and old. Although it can be treated, especially when detected in its early stages, most types of treatment tend to take a toll on the patient. Perhaps one of the most known side effects of cancer treatment is hair loss which is mainly attributed to chemotherapy and radiation therapy. To most people, hair is an important part of their identity, so hair loss due to cancer treatment is devastating, especially to young kids.

This brings us to the story of Thomas Moore. When he was 8 years old he found his mother watching a video of a little girl losing her hair during chemotherapy. His mom went on to explain to him that the 5-year-old girl, Kyssi Andrew, was suffering from cancer and the treatment was responsible for her hair loss. At that moment, Moore was inspired to do something about it. He told his mother that he would grow out his hair and give it to Kyssi.

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Image Credit: Angie Polus (Moore's mom)

For the next two years and five months, Moore grew out his hair until he was happy with the length and had it cut. Growing it out, was not a smooth ride. For instance, he had to deal with his hair getting stuck to bushes while playing, and as a young boy with long hair, he definitely received some unworthy stares from time-to-time, not to mention the hair-care involved. Once Moore's hair was cut, his aunt Amber shared a picture of him on twitter. So far, it has been retweeted over 57k times and liked over 114k times. Unfortunately, by that time, Kyssi had already lost her battle with cancer. She passed away in June 2015. However, his efforts weren't futile since his hair ended up being enough for three sick kids to receive wigs. So instead of helping one kid, he ended up helping three. Kyssi's mom was also happy about what Moore had done for her daughter and even posted a message on Facebook.

As another added bonus, for his selfless act, Moore received an Act of Kindness Award in October 2016, given to him by retired NBA player Derek Anderson's foundation, Stamina.

Image Credit: Angie Polus (Moore's mom)

Moore's simple act of selflessness and compassion has since touched the hearts of many. He chose to offer what was within his capacity and it made a difference. This only proves that simple acts of kindness can go a long way. On this note, according to the National Pediatric Cancer Foundation, only 4% of national funds are allocated to childhood cancer research. Maybe you can make a difference by making a donation at Cure Childhood Cancer. Remember, all it takes is a small act of kindness and you'll definitely touch the life of one child or more, just like Thomas Moore.

What are your thoughts about Moore's simple act of kindness?

 

Winnie Gaturu is a writer, tech lover, mom, wife and student from Nairobi, Kenya. During her free time, she loves trying out new recipes, diy projects, filling in crossword puzzles and spending time with her family. You can catch up with her.

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The Hypocrisy of the Braxton's Family Values

Photo Courtesy of WE TV

By Brenda Alexander

Nothing irritates me more than seeing black kinfolk treating each other like enemies on any public space while we and non-coloreds (i.e. white people) sit and consume their familial drama for entertainment. We have enough outsiders preying on our downfall for us to partake in the mess, especially publically. Unfortunately, this has become the case for my beloved Braxton family.

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I’ve been a stan since the show premiered on WeTV in 2011. Five black sisters who were beautiful, had solid bonds and who could all sing...I thought to myself, this is the second, female, coming of the Jackson 5! Or at minimum, they were the Kardashians but WITH talent. It was refreshing to see a successful black family on television that displayed positivity. But, all good things come to an end.

Any BFV fan will tell you that there have always been internal issues. Their parents split after over three decades of marriage as a result of their philandering pastoral father’s ways. It was discovered later that the girl's broken home, despite them being adults when their parents divorced, led to issues amongst them.

Toni has been vocal about feeling as if she’s always had to share her successes with her equally talented sisters out of guilt that she was chosen by LaFace over them. Traci was often treated as an outcast from the rest of the sisters. She became pregnant when they were due to sign a record contract and her sisters went on without her, leaving her bitter and resentful for not being able to fulfill her dream as a singer with her family. Towanda, Trina and Tamar released music as a trio sans Traci, but that was short-lived due to what they felt were mediocre songs and marketing, with record labels not knowing what to do with the sisters of a megastar and in-fighting between the sisters. Tamar went solo and it wasn’t until the reality show that all 5 of them worked on any type of project together, on or off stage.

What’s perceived as the downfall of The Braxton’s has been a long time coming. Since season 1, we’ve watched the sisters fight and argue and whether they want to admit it or not, all of their issues are magnified when it included any type of creative endeavor, as a collective or individually. It took 6 years after trying and failing dozens of times to produce a Braxton album and even then, it wasn’t in the form that fans expected. Instead, we received an 8-track Christmas album, mainly featuring the vocals of Trina, Towanda and Toni and only two with all five because of scheduling conflicts and attitudes. There was an issue when Tamar accepted a spin-off with her husband, which according to the sisters, she was not forthcoming about. They haven’t always supported each other’s careers, most notably Traci, who was kicked off of Toni’s latest tour- which many suspect Tamar, who was also on the roster, had a say in. And let’s not forget about the time when Tamar allegedly threw her sisters and mother out of a venue after she was pissed that her sisters joined her on stage. They stay in each other’s marital and relationship business, secretly hated one sisters husband and spilled all the tea once things came to a head, downgrade each other’s business ventures, and separate into sub-cliques when the majority are on the outs with another.

You have to remember we are dealing with sisters here, not a random ensemble cast that were put together for the sake of a show. They know each other's strengths and weaknesses and play off of such when fighting. I’m sure words they spew at one another cut deeper than a social media thug/outsider. In the first two seasons, the fighting was tolerable; but, its escalated to the point of no return.

Just recently, filming came to a halt after the sisters, with the exception of Traci, decided to boycott because of pay disputes. This spilled over to the gram after the others, most notably Tamar, disapproved of her decision to continue to work.

Say what you want about the Kardashians, but they put on a united front. Despite the magnitude of hate thrown their way, they have yet to turn on one another. Take the whole Rob and Blac Chyna fiasco. When the relationship ended, due to loyalty and respect for her brother, Kim has made it a point to never speak ill of Chyna or any other sibling’s significant other as children are involved. I need the Braxtons to take notes.

You would think therapy would be a valuable resource, but that’s worked to no avail. They over-talked Dr. Sherry for the first 4 seasons and even God’s own disciple Bishop TD Jakes could only do so much healing. The simple answer would be to turn the cameras off until they did the work to save their family. But, they have opted out of doing so. It’s been reported that they have called on Iyanla Vanzant for her help and they are scheduled to appear on an episode of Fix My Life. If Iyanla’s methods of laying her client’s heads in her big bosoms and grabbing them by the hands while she endearingly calls them beloved and forces them to face their truths doesn’t work, then I don’t know what will. Because if we can’t get back to the Braxtons who harmonized on que at the snap of a finger, the fun shade they gave each other and even Tamar’s outlandishness (at minimal), then cancel the damn show.

 What do you think about The Braxtons family drama?

Brenda is a Philadelphia native with a love for Marketing, Creative writing, wine and Jesus. Her work has been featured on Mayvenn’s Real Beautiful blog and she is the co-author of the book Christmas 364: Be Merry and Bright Beyond Christmas Night (available for purchase on amazon). Follow her on IG @trulybrenda_ and trulybrenda.wordpress.com

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Are Your Children Sleep-Deprived?

It’s about that time: the start of the school year. Bleary-eyed kids everywhere are dragged from bed, thrown into clothing, handed an energy bar and glass of juice, and shuttled off to spend hours sitting at a desk. They come home, do hours of homework, squeeze in some screen time, squeeze some vaguely edible goo into their mouths, update their Facebook status, post a few Instagram pics, and climb into bed by 10 PM sharp, Snapchatting their way to the land of Nod. Then it starts all over again.

I’m exaggerating, a bit. Things aren’t this bad—childhood Facebook usage is actually down! But too many children aren’t getting enough sleep.

How Much Sleep Do Kids Need?

The American Academy of Pediatrics recommends that:

Infants 4 months to 12 months should sleep 12 to 16 hours per 24 hours (including naps) on a regular basis to promote optimal health.

Children 1 to 2 years of age should sleep 11 to 14 hours per 24 hours (including naps) on a regular basis to promote optimal health.

Children 3 to 5 years of age should sleep 10 to 13 hours per 24 hours (including naps) on a regular basis to promote optimal health.

Children 6 to 12 years of age should sleep 9 to 12 hours per 24 hours on a regular basis to promote optimal health.

Teenagers 13 to 18 years of age should sleep 8 to 10 hours per 24 hours on a regular basis to promote optimal health.

How Are Kids Doing?

According to a 2004 study of American kids’ sleep habits commissioned by the National Sleep Foundation:

• Infants get 12.7 hours—low end of normal.
• 1 to 3 year olds get 11.7 hours—low end of normal.
• Preschoolers get 10.4 hours—low end of normal.
• Elementary school kids get 9.5 hours—low end of normal.

That was 2004, before smartphones, tablets, and the meteoric rise of digital technology. Seeing as how the presence of technology in the homes and bedrooms of our children can reduce the amount of sleep they get, I’d wager that sleep has only gotten worse. It has.

But just because kids are getting less sleep on average doesn’t mean your kids are. The average of the population doesn’t say anything about the individual. It’s just an indication that the problem is widespread—and that it’s something you should honestly assess to make sure you’re not contributing to the trend.

What you can do short of tracking their sleep with an Oura ring is to watch for the obvious symptoms of inadequate sleep.

They shouldn’t be yawning all the time, or blatantly drowsy and exhausted.

They should be alert, engaged. Not every kid will bounce off the walls or be a constant blur of energy, of course.

They shouldn’t have trouble getting up in the morning.

They shouldn’t fall asleep immediately.

They should be prone to meltdowns over nonsense.

Parents know when their kids haven’t had enough sleep. Deep down, they know.

Just How Important Is Sleep?

We adults know. If we don’t get enough sleep, we get horrible brain fog. We have trouble forming complete sentences. We feel confused and anxious for no apparent reason. We forsake the gods of our ancestors to prostrate ourselves before coffee. In fact, the most serious consequences and symptoms of sleep deprivation are all mental and psychological.

During sleep, we clear out old memories to make room for new ones. Without sleep, we forget what we’ve just learned. We arguably don’t learn without sleep. The memories simply don’t take.

During sleep, we prune errant connections between neurons. Without sleep, we can’t prune the brain plaque that can eventually lead to Alzheimer’s and dementia.

If sleep deprivation interferes with an adult’s brain function to such a degree, what does sleep deprivation do to a brain that’s still developing?

It can cause profound neuronal loss. When a kid is sleep deprived for long enough, their brains actually shrink.

It promotes aberrant connectivity patterns in the fronto-limbic, a region of the brain involved in emotion regulation (tantrums, anyone?).

It impairs performance in the classroom.

Because that’s the most important part of childhood. Heck, it’s why human childhood takes so long—we need time to develop that impressive brain. A baby giraffe might pour out of his mother and instantly clamber to his feet, able to walk. He’s clumsy, but he can walk.

As humans, our brains are almost everything. They’re our most powerful tools. They allow us to manipulate language, numbers, reality itself. Without our brains, we’re rather unimpressive relative to other animals. Our strength, agility, explosiveness, and speed can’t compare. Your average black bear could outrun Usain Bolt, outfight Conor McGregor, and outswim Michael Phelps. We need our brains. As a parent, it’s important that you do everything you can to encourage and enable your kid’s brain development, or at least remove the barriers that impede it. Bad sleep is the biggest impediment there is.

Sleep doesn’t just affect brain development and function. There are metabolic effects, too. Just as poor sleep can increase insulin resistance and lead to obesity in adults, poor sleep can make your kids insulin resistant and overweight.

What Can You Do?

Limit Their Blue Light Exposure At Night

This could take the form of candles and warm lighting. This could mean no TV or screens at night. This could mean buying a pair of child-size blue blocking shades. Or maybe it’s all three at once. Whatever you do, make sure your kids aren’t bathing in blue light toward the end of the day—it can throw off your circadian rhythm and make getting to sleep at a reasonable time harder.

Candle lighting could be a great way to expose your kids to safe fire behavior, by the way. Letting them light the candles will get them involved, get them enthusiastic about the new practice, and teach them how to handle themselves around fire. Win, win, win.

Increase Their Blue Light Exposure During the Day

The flip-side of blue light avoidance at night is the fact that our bodies expect it during the day, and that getting a lot of natural light (which includes significant portions of blue) in the morning and afternoon also establishes a healthy circadian rhythm. In fact, daytime light exposure increases their resistance to blue light at night. 

With recess taking a huge hit these days, kids are spending fewer and fewer hours outside immersed in natural light. That should change.

Give Your Kids a Diet High In Carotenoids

Certain carotenoids don’t convert to retinol, instead making their way to the eye to protect against blue light absorption. They are astaxanthin, lutein, and zeaxanthin.

Salmon, shrimp, and krill oil for astaxanthin. Wild salmon astaxanthin is more bioavailable than farmed, but farmed is still pretty good.

For lutein and zeaxanthin, you’ll want to incorporate leafy greens and orange egg yolks. Kale, spinach, collards, chard, and mustard greens are among the best sources, while darker yolks are also great sources. Eat both; I suspect yolks might be easier to incorporate into a picky kid’s diet than kale.

Give Your Kids Plenty of Opportunities To Move, Play, Exercise, and Be Engaged With the World

Although the research is mixed on this topic, with some studies finding that the most active kids actually sleep a little less than the most sedentary kids, I’m going with a parent’s intuition. Whenever my kids were particularly active, they had no trouble getting to bed at a reasonable time. It wasn’t just physical, either. If we had a party at the house and the kids spent all day interacting with friends and other children, they were very easy to put to bed.

Have a Bedtime Routine

The routine itself doesn’t really matter. What matters is that you have one and stick to it. That alone has been shown to reduce problematic sleep behavior in babies and toddlers, improve night waking, help children fall asleep faster and stay asleep longer, and—not insignificantly—reduce maternal stress.

Be Consistent

The human body is made of biological clocks. Everything you do, from eating and exercising to sleeping, works better when you have a schedule. That way, your cellular clocks know what to expect and can assemble the physiological mise en place rather than rush around in panic mode because you’re completely unpredictable.

Set a bedtime and stick to it. Studies show that kids with parents who establish bedtimes and actually enforce them get more sleep. Furthermore, irregular sleep habits make it harder to establish a healthy circadian rhythm.

Exceed the Minimum

Common isn’t normal. Many things are common, like cooking with seed oils and watching five hours of TV every day. But they aren’t normal—they aren’t congruent with our biology. Kids deserve the opportunity to sleep as much as they can. If they’ll go an hour more than what the experts say they need, so be it. They probably need it.

Let Sleep Ensue Naturally

If you’re doing everything right (proper light exposure, good sleep hygiene, good diet, plenty of activity during the day, a routine), your kid will probably get sleepy at about the right time. The beauty of establishing a consistent bedtime and bedtime routine is that it will train your kid to naturally get sleepy at the around the same time each day. What you establish becomes the “right time.”

What you should avoid are struggles over sleep.

Naps Count

Naps count toward a child’s daily sleep requirement, so let them happen. Just be cautious about timing. In my experience, under-2s can take a nap whenever without ruining their bedtime; after age 2, nap timing becomes very crucial.

If you were paying attention, you probably noticed that most of the content in today’s post applies equally well to adults. By all means, take these tips and apply it to your life, too. But definitely make sure your kids are getting enough sleep. It could quite literally help determine their trajectory through life and realize their potential. Good sleep is foundational.

Thanks for reading, everyone! Do your kids (or you) get enough sleep? What methods, tips, and tricks have worked for you and your family?

References:

Hale L, Guan S. Screen time and sleep among school-aged children and adolescents: a systematic literature review. Sleep Med Rev. 2015;21:50-8.

Jan JE, Reiter RJ, Bax MC, Ribary U, Freeman RD, Wasdell MB. Long-term sleep disturbances in children: a cause of neuronal loss. Eur J Paediatr Neurol. 2010;14(5):380-90.

Robinson JL, Erath SA, Kana RK, El-sheikh M. Neurophysiological differences in the adolescent brain following a single night of restricted sleep – A 7T fMRI study. Dev Cogn Neurosci. 2018;31:1-10.

Beebe DW, Field J, Milller MM, Miller LE, Leblond E. Impact of Multi-Night Experimentally Induced Short Sleep on Adolescent Performance in a Simulated Classroom. Sleep. 2017;40(2)

Schalch W, Cohn W, Barker FM, et al. Xanthophyll accumulation in the human retina during supplementation with lutein or zeaxanthin – the LUXEA (LUtein Xanthophyll Eye Accumulation) study. Arch Biochem Biophys. 2007;458(2):128-35.

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