This article explores key sleep practices influenced by cultural beliefs, including cosleeping, bedtime rituals, the sleeping environment, napping, and parental expectations regarding sleep in children. Parent-child bedtime interactions have been consistently linked to children’s sleep, with bedtime routines showing important associations with child wellbeing and development. Although research into bedtime routines is limited, a conceptual model and empirical evidence support a nightly bedtime routine as a key factor in promoting not only healthy sleep but also broad development and wellbeing in early childhood.
A good bedtime routine can help children sleep better, maintain good oral health, and promote their cognitive, language, emotional, and prosocial development. Implementing a bedtime routine can provide a foundation for sufficient rest and improve behavior. A dose-dependent relationship has emerged between a bedtime routine and these sleep benefits. Nurses recommend using bedtime rituals for their toddlers because they promote a sense of security. A positive bedtime routine for babies, toddlers, and young children helps soothe and calm them so they are ready for sleep.
Bedtime routines are vital for a child’s sleep quality and quantity, as consistency and encouragement can help maintain an ideal sleep. They promote better sleep quality, enhance emotional security, encourage independence, facilitate bonding time, support cognitive development, and help children prepare for sleep. To encourage independence, stick to timescales and aim to keep bedtime rituals consistent. A recent study of over 10,000 young children found a dose-dependent relationship between the integration of a bedtime routine and sleep.
📹 Why you’re an emotional sponge and 5 Tips for Better Boundaries
Do you seem to take on other people’s emotions and then have trouble managing them? In this video I answer a viewer question …
Why is it important to have a bedtime ritual?
Bedtime routines are essential for children’s sleep and provide a calming environment for their bodies to prepare for sleep. By following a consistent bedtime routine, children can anticipate what to expect and avoid unnecessary debates at bedtime. This is especially beneficial for those with multiple children, as bedtime is a time of separation and can help ease separation anxiety.
Bedtime routines also provide predictability, as children thrive on consistency. A consistent bedtime routine helps them know what to expect and avoid unnecessary decisions at bedtime. This helps them feel more prepared for the day and helps them avoid unnecessary debates.
In conclusion, bedtime routines are a crucial part of a child’s sleep routine, providing a calming environment for both parents and children. By following a consistent bedtime routine, children can feel more secure and comfortable in their sleep, reducing the chances of separation anxiety and promoting a positive sleep environment.
Should you ever sacrifice sleep?
Lack of sleep can lead to increased stress and memory issues, which can be detrimental to a college student’s overall well-being. Maintaining a healthy sleep routine can be challenging due to various responsibilities such as work, classes, homework, and social life. Cody Ploog, a senior in MIS and Finance at UNI, shares his daily routine, which includes getting six to seven hours of sleep, working four hours a day, having three hours of class, studying and doing homework, and working out three days a week for about an hour.
In his free time, Ploog spends time playing games, hanging out with friends, watching TV, or participating in student organizations. Despite the importance of getting enough sleep, some students may struggle to maintain a good sleep routine due to various factors.
What are the benefits of having a bedtime routine?
As children grow older, bedtime routines become more flexible, but all children and adults benefit from calming activities before or at bedtime. This helps them get the sleep they need to play, learn, and concentrate during the day. Other tips for good sleep include getting natural light during the day and maintaining regular sleep and wake times. Positive bedtime routines for babies, toddlers, and preschoolers should start around 20 minutes before bedtime and include soothing activities.
What are the 3 rules before bed?
The 3, 2, 1 Rule is a sleep-promoting strategy that outlines a structured pre-sleep routine, starting with a meal or heavy meal three hours before sleep, followed by a break from work or stressful activities two hours before sleep, and finally, powering down electronic devices an hour before sleep. This rule helps to prepare the body for a good night’s sleep, ensuring that the body is ready for a restful night. By focusing on sleep hygiene, individuals can make restful sleep a regular reality in today’s connected world.
Why is going to bed early a good habit?
Sleep quality can be improved by hitting the hay earlier, as the body adjusts to a natural sleep cycle based on the sun and internal body clock. The deepest sleep occurs between 10 p. m. and 2 a. m., and going to bed early offers benefits such as early morning sunlight, a slower, calmer start to the day, and increased energy levels. Exercise in the morning can also boost energy and reduce the risk of heart disease more effectively than later workouts.
Night owls may be prone to unhealthy habits and a higher risk of diabetes. Dr. Raj Dasgupta emphasizes the importance of getting the proper quantity and quality of sleep for health benefits. Quality is determined by how well you sleep throughout the night to ensure deep sleep, which can be improved by going to bed and waking up at the same time, limiting heavy meals and alcohol before bed, and having a wind-down routine. Sleep is individualized, and many people may have a later-adjusted schedule that works better for them.
What time does Gen Z go to bed?
The cohort of young people currently designated as “Gen Z,” or “Gen Zzz,” is challenging the conventional wisdom regarding the lifestyles of young people, particularly in regard to their nocturnal activities and perceived need for extended periods of rest. This cohort is redefining the narrative surrounding the behaviors associated with this demographic by prioritizing the importance of quality sleep as a fundamental aspect of health and well-being. They are establishing a new standard for rest, aiming to achieve a minimum of nine hours of sleep by 9 pm.
What is the 10 3 2 1 0 rule for sleep?
The author, a law professional with over a decade of experience, has been focusing on re-charging and performance improvement. They have implemented a sleep rule, which involves avoiding caffeine, food, drink, work, screen time, and snooze. The rule is effective, but the elimination of screen time is the most challenging aspect. The author is a big fan of this rule, despite the challenges it presents.
Why is bedtime so hard with ADHD?
Some children with ADHD may struggle with sleep due to brain differences that cause other ADHD symptoms. These children struggle to regulate their brain’s centers of arousal and alertness, which impact attention and also regulate sleep. There are no quick fixes to eliminate sleep problems, but there are steps and changes you can take to improve sleep. First, ensure there is no medical reason for your child’s sleep problems, such as sleep apnea, which can be identified by loud snoring and pauses in breathing. Consult your child’s doctor to rule out any medical reasons.
What are the benefits of sleep ritual?
The brain begins winding down for sleep a few hours before bedtime as part of the natural sleep-wake cycle. To optimize this transition, create a bedtime routine that aligns with your schedule and is followed daily, including weekends. This helps train the brain to feel tired at bedtime. Start your bedtime routine 30 minutes to 2 hours before bed and set a reminder alarm if needed. Break bad sleep habits and have a plan in place if you falter. Forgive yourself if you slip up and start with one or two routine changes at a time. If you consistently struggle to sleep, there may be underlying sleep issues.
Do bedtime routines cut down on bedtime struggles?
Bedtime routines are crucial for a child’s sleep quality and quantity. Consistency and encouragement can help maintain an ideal sleep schedule, while calming activities and easy-to-follow routines can reduce bedtime struggles. Research shows that 20-30% of babies and toddlers struggle with sleep. Creating a bedtime routine is an easy way to set your child up for good sleep. It only takes a few nights of following a bedtime routine to see improvements in your child’s sleep.
Bedtime routines are consistent, repetitive activities carried out before bed every night, helping your child relax and wind down. A predictable routine also gives your child a sense of security and teaches them how to fall asleep on their own.
Is sleeping from 9pm to 5am good?
To achieve optimal sleep efficiency and a refreshed state at 5 a. m., it is recommended to obtain 7-9 hours of sleep, preferably between 8 p. m. and 10 p. m. Additionally, maintaining a consistent bedtime routine is an effective strategy to signal the body to initiate the sleep cycle.
📹 The brain benefits of deep sleep — and how to get more of it |Dan Gartenberg
There’s nothing quite like a good night’s sleep. What if technology could help us get more out of it? Dan Gartenberg is working on …
Cons for poor sleep 1:35 Make us make risky, brash decisions 1:40 Reduces capacity for empathy (hence reduces emotional intelligence) 1:50 Pain tolerance decreases 2:12 3 stages of sleep- 1. Light sleep – brain waves similar to awake time 2. REM/Dreaming 3. Deep Sleep – long burst brain waves different than awake time called “Delta waves”. Marker of biological youth. You lose deep sleep as you age. Most regenerative stage of sleep. When don’t get deep sleep – decreases ability to learn (inhibits conversion of working memory to long term memory) 3:55 Hacks for deep sleep- 1. Certain sounds at the right time in sleep. Also increases next day memory performance. Sounds with the same burst frequency as DELTA WAVES. Primes your mind to have more of these regenerative delta waves.
So what is the take away from the article? NOTHING. u don’t know where to get that sounds, you don’t know when to play that sounds, u don’t know about the device, u don’t know any link u can follow, after the article, you don’t know anything that can actually help your sleep quality. U took nothing from this article but wasted your time. Meh.
Literally the first thing that came to mind with the sound was “waves breaking on the sand”. Lol it’s so interesting to see other people in comments who thought the same. I went to massage school and one thing we learned is that sounds of nature relax us. It’s like a subconscious feeling that things are ok: waves, birds chirping, rain drops. It just goes to show u all should incorporate more nature in your life to get better sleep.
I usually have 1.5-2 hours of deep sleep at best. Recently I made a goal to learn every day at least one hour of soft programming which really puts my mind to work in a way that never worked before. Long story short, I noticed my deep sleep started to be longer, jumped to 3-4 hours from the moment I started learning one hour per day. I think there is a connection between learning and deep sleep. Keep in mind I do my learning before sleeping time. I’m learning, then I have around 30 minutes of other activities like you tube, and then fall asleep.
It sounded more to me like when a mother breathes upon or around her child as they both sleep together in the same bed, cuddled up. Nothing, I can imagine, can evoke this experience of a deep sleep in any human being like the ‘replay’ of the experience of being cuddle up with one’s mom, the greatest place of safety and reassurance, as a baby again. It also explains why we are likely to get better sleep when sleeping next to someone who loves us and whom we love in return. I suppose it’s something like two hearts beating together in a synchrony that is reflected by the sound of each other’s breath as it bursts forth, intermittently, into the ear of the other person, evoking the peace and tranquility that can only be experienced under those circumstances. I believe that this sound, though not ‘heard’ or ‘perceived’ by the participants as such, produces the reinforcing burst or signal of waves that increase the manifestation of the Delta waves that are produced and recorded during the period of deep sleep.
I noticed something in my sleep. When I wake up in the middle of the night and then fall a sleep again I sleep better. So I put my smart watch to detect my sleep and what I see is: 1. If sleep the whole night = 10 min deep sleep 2. If wake up 2 times = 2×10 min deep sleep. If someone noticed it tell me.
Hey, teddy how about this idea. An electromagnetic interface. Now what would that be and what would it look like? A method of mind reading or mind to mind communication. What would be the purpose? To control people what else, and especially control events in the world so that things can be programmed to happen like planned so that the predictors are always right. To enforce certain ideas as well. Beliefes we’ll call them and provide actual real-time real-life actualization haha and so on.
I’d like to see more research into the very serious and highly debilitating condition I have: Irregular sleep–wake rhythm. You can’t work, study or anything else that requires keeping regular times and it causes great difficulty in being able to go to events or meeting others, making socializing difficult… it makes you mainly stuck at home, in a kind of house arrest.
Same sound you hear on a boat pushing through waves in the ocean that pulsing white noise is the same as the parting water add in the hum of a diesel engine and the vibration of the engine it makes me tired every time when I’m fishing on the trawler I have the best sleeps even if they are short I feel fresh and regenerated
When Im outside more than usual and increase my intensity at the gym my sleep score on the Fitbit app is better .lower to mid 90s.lately I’ve been getting no less than 7hours of sleep.decent diet with intermittent fasting on my 5 work days a week. I also am a part time student in a business degree program online.i also try to exercise my brain about a hour a day by reading, puzzle books, article games etc.the past three months I’ve noticed a change in my attitude,my overall wellness,my awareness and creativity.27yo male.i do smoke a lot of weed I need to stop tbh
⚠️ Just a word of Caution ⚠️: the study of Gartenberg and similar ones played this noise at specific moments. Outside of a sleep lab, using audio stimulation without the proper equipment, you may do more damage than good. As he talked about in the TED talk these researchers try to play the noise right at the peak of the brainwaves measured by the EEG. If the same noise is played just a little bit off those natural peaks, it disrupted the sleep quality of the subjects studied. So just playing the sound is unlikely to help you sleep better, as your brain waves may peak at different times than the ones that were used to inspire the sound bite played here. For more examples look up an EEG graph of a deep sleep (stage 4) cycle. You’ll see that the deep sleep delta waves are not always consistently spaced. So one general sound is unlikely to work. Getting a full 5 to 6 sleep cycles, or 7.5 to 9 hours of sleep is still the best cure. If that doesn’t help seek out a specialised sleep professional.
It is really interesting, but it would be better to get more deep sleep as naturally as possible (without “wearing a small device”). Imagine that you go camping, spend the night in a hotel or at a friend’s house and that you forget to take your device. Or even worse, if it has been dropped or damaged and it does not work anymore. How to fall asleep ? Some light sleepers unfortunately suffer from insomnia. Actually, if you fall asleep in a totally silent environment, you might “wake up with a start” at the slightest sound. A temporary solution to this problem is to get used to sleeping with “white noise” (e.g. fan sound, waves sound, rain sound, ASMR, etc.) However, in most cases, the real source of sleep problems and insomia are concern, worries, stress or anxiety and find out and solve those problems may be THE solution.
Go organic!!! I think I just discovered for myself that my microfiber sheets were causing sleep disturbances. I mean no matter what I did, nothing worked. I watched hundreds of articles, read plenty of articles and NIH studies. But this one change, changing from microfiber sheets to 100% cotton made a dramatic difference in sleep quality. My guess is the toxic chemicals they use to make that cheap plastic was harming me, and disrupting REM sleep. I only found out because sleeping on my awkward couch was oddly better than sleeping on my serta king mattress with memory foam padding. Didn’t make sense at first. I skimped on cheap sheets. Never again. I don’t care what the cost is for organic, I’ll never sleep on poison another day in my life. Hope someone reads this and finds the information as useful as I did.
The pervasive effects of not getting enough sleep are mind-boggling. Decision making, stress, memory, immunity, relationships. I personally know many people who’ve told me they literally have anxiety attacks some nights before bed. We need to teach more people how to regain control over their parasympathetic tone for sleep and waking life as well.
It so happens I am tracking my sleep. The night I listened to this right before bed I fell into deep rather quickly and for longer than compared to other nights. I am interested to find out if I will have a similar result after listening again. I really think they may be on to something that may help improve life!!!!
Key Points How to make your sleep more efficient Poor sleep may cause rash decision Drain our capacity for empathy Sleep deprivation makes us more sensitive to our pain Not having quality sleep impact our health While Light sleep brain waves behaviour like normal however during deep sleep it’s our brain waves are different for our waking brain waves
I have the iOS app. Ideally the deep sleep sound would play when your phone or some connected device detected that you were entering the deep phase. As it is, the sound starts 2 hours from when you go to sleep – so plays just once as far as I can tell. Like other commenters on here I look forward to an Android version (bought a beat up early model iPhone just so I could use this app)
I swear sometimes I sleep 3-5 hours and they’re so great I wake up feeling so lively and full of energy, but most of the time I sleep 7-10 hours and I wake up feeling my neck and back hurting and also still feeling sleepy and barely pull myself out of bed. And I think many people have similar experience. What does sleep science say about this
Dear friends, if you want to get really deep sleep do just two things. Get rid of overthinking while you lye on the bed and rub the feet soles with mustard oil or any other as your choice. It’s also superb if you massage your forehead, eyebrows, eyeballs (close eys first),and the area near your nose. Practice a few times and notice the change. You will get deeper sleep and the sleep duration will also be increased
Thankyou so much for sharing this. It was made interesting and easy to understand. I was just wondering if it is possible to check the effect of Carnatic (Indian classical) music on deep sleep patterns. I feel it helps me with sleep. And even while listening I feel completely relaxed. – Shruthi Swaminathan
The tips are great. Also, try having a routine the last 30 minutes before going to sleep such as putting the phone down, turning off the computer and getting some water. Your routine can vary, but doing this every day will let your mind and body know it’s time to fall asleep. Soothing sleeping music can also calm down your brain from overthinking and relax your senses into sleep.
my fire alarm went off 3 times during the night for 2 nights in a row, 2 years later, i wake up at the same time each night, just about… i no longer can get into the deep sleep stage.. am going crazy, have no short term memory anymore, melatonin doesnt help and my doctor thinks i am making this up.. HELP!!!
There is already a device that does this, it’s called the Dreem2, now available in the US. It cost me €400, but I get on average, 60-90 minutes of deep sleep per night. The same as a teenager. It’s mature technology, and it works, more than that it’s comfortable, you can sleep in it, and it comes with a complete suite of CBT programmes to help you if you have trouble sleeping, or you have poor sleep hygiene.
I am the only one not so thrilled? While I am passionate about technology many technologists apply technology without having a solid understanding of what they are messing with. It seems it does not even cross their mind that they might be mingling with natural patterns of sleep…that is so stupid. Technology YES, but with more common sense please
I’m not judging, but this sounds a little gimmicky He is making a lot of assumptions about the waves being picked up that might not have any meaning or validity. Of course the waves will be affected, and they would probably be affected by anything else that did not wake people up that was at a similar frequency, and waves reinforce or detract from each other too … that does not necessarily mean your sleep is better?
A pulsing white noise, maybe the brainwaves are released in time or with aid of the pressure of systolic v diastole blood pressure? If it’s pulsing, maybe its to do with the pulse and hearing that woosh is a bit like the pulse can sound when laying on ur ear forces you to hear ur pulse? I don’t know, all guesses here.
Sleep, a period of slowly decreasing MEMORY REFRESH rate, very much like a DRAM memory chip. Highest bandwidth with fastest BIT refresh interval. The DRAM chips actually retained data for as much as 90 seconds after power was removed. saw this working on a CPU for the M1_A2 tank’s fire control processor. If the brain could interface with GIGA BYTES of DRAM, total recall, addressing a problem Pendejo !
#### SummaryThis talk discusses the importance of deep sleep for our overall health and well-being. The speaker explains how the lack of deep sleep affects our mental states and highlights the connection between poor sleep and diseases such as Alzheimer’s and cardiovascular disease. The speaker also introduces a technology that can stimulate deep sleep and improve next-day memory performance.#### Highlights- 💤 Poor sleep is linked to diseases like Alzheimer’s, cardiovascular disease, stroke, and diabetes.- 😴 Lack of deep sleep inhibits our ability to learn and recover.- 🧠 Deep sleep is important for converting daily interactions into long-term memory.- 🎧 Playing specific sounds during deep sleep can make sleep deeper and more efficient.- 🌙 The technology for deep-sleep stimulation is being developed to improve sleep health.- 🔬 The research has received funding from the National Science Foundation and the National Institute of Health.- 💡 One day, a small device may help us get more out of our sleep.
it’s painful to listen to someone who’s just reading from a script (and slowly – I had to play at 1.25x speed)…. and the ONLY thing of any use at all that he said was when the sound at 5:09 is being played while someone is sleeping, it helps with increasing their sleep quality. amazing this can be a TED talk. maybe TED talk quality has just been going down.
Sleep clinics are a joke… I tried them 3 times. If your only problem is that you can’t sleep, they can’t help you. In regards to sleep apnea… I had sleep apnea and the clinic prescribed a cpap machine. Then I found out that I was intolerant to quite a few foods. Stopped the foods I was intolerant to and voila… Night time breathing problems went away, because there was no more swelling to stop air from getting to my lungs. Problem with most researchers is that they address the symptoms and NOT the cause.
Too much sleep is harmful! Did you know that the medical doctors that have a lot of extra education and training in surgery (surgeons) often work 48-hour shifts without sleeping? Some humans stay up for 72 hours or longer and they’re perfectly fine. However, humans that sleep too long are typically less productive, less successful, less happy, less healthy, and have less time to do things that would make them more beneficial to others and happier. Plus, I assume that humans that sleep too much are less knowledgeable and less intelligent than humans that sleep significantly less than they do. If you think that you sleep too much, buy neurostimulative drugs such as amphetamine, nicotine, caffeine, or cocaine HCl and use them to stay awake longer to do things such as reading non-fiction books to actively learn, work longer, or go to the gym to lift weights to continuously become healthier and better looking.
l dont know how many have heard of the SILVA Course. They teach you to be able to make ypurself go to these deeper brain frequencies and the sound they use is exactly this! Theyve been using this since last 60 yrs (the course creator was an electronics expert who researched into how certain sounds of particular hertz induced deeper level brain frequencies like delta level etc.) l suggest you have a look at their website you may be able to buy this sound as well from them but not sure. they have yputube vids as well with this sound.
Great talk and tips. What are the sleep tracker devices you were using in the talk? Any CPG devices (or smart phone) that is the best at tracking sleep that you recommend? I currently use the Oura but I don’t love it. I don’t find it is accurate, nor do I love the monthly subscription fees. If I knew how to use the data it and it populate into my productivity apps, then that might be helpful but for now, I’d love to find one that is more accurate. Thank you!
And how to potentially get more of it* fixed the title for you. Most if not all of the views would be from people interested in real world applications, not the development of some consumer grade white wash machine. Good thing 5 of the 10 minutes was about the impacts of sleep deprivation and not straight to the “how to get better sleep-” part or the viewer retention would be way worse. The title should be updated.
This investigator should expand his research worldwide because he limits himself to USA population. And something that is Real for sure is that not all countries have the same rythm of life and people from other countries may have bad sleeping habits due financial needs, bad health, special needs, physical limitations and even overwork both work from a job and School😬😬🤔🤔🔎🔎…. So TED-ed as a non-profit organization 🤔🤔🔎🔎😶😶 Should work on something or how that benefits all people no matter where are they from and no matter in what country they live in… So, please come on!!!!😮😮
Problem I see is that if technology is making us have bad sleep, which it is, then we shouldn’t be rushing further down the rabbit hole and strapping devices to our heads or brains to help combat the sleep problem. We should be going straight for preventative measures and if that means stopping technology, taking down all the 5g towers in our towns, stepping backwards so that we can invent something better or connect one another more meaningfully in our own communities to reduce crime and mental health problems then that is what we should do.