I've found melatonin to be quite helpful for kids and teens with ADHD for both sleep onset and sleep maintenance issues. However, some concerns have popped up about kids and teens using melatonin for long periods of time (more than 6 months) or at high-doses. However, little has been substantiated through research studies.
A recent systematic review of 13 RCTs assessed the safety and efficacy of melatonin for pediatric patients with ND disorders (e.g, ADHD and Autism). Studies included a total of 632 children who took either regular melatonin or controlled release melatonin. The review found that:
Creating a culture of healthy sleep in a household requires a “whole family” behavioral approach to sleep. That means you'll need everyone in your home to opt-in to healthy sleep hygiene practices.
No matter if your family consists of just you, twelve cats, or lots of humans, you'll want to consider all the beings and environmental influences that can be optimized for sleep. Short-term assists like melatonin can be helpful, but it's really the establishment of healthy sleep practices that bring the lasting benefits.
Some of the...
Many of the same brain regions that regulate sleep and arousal also control attention. You've likely felt that firsthand when trying to focus on a task after a rough night of [no] sleep. It's a losing battle.
The relationship between ADHD and sleep is becoming more clear as new research has identified that:
Though not always done in usual care, it's vital that sleep issues are explored in any child, teen, or adult with complaints of inattention, impulsivity, or hyperactivity. If you're a patient or parent who can relate, don't be shy to bring up the topic of sleep with your...
The debate continues to rage as to whether cell phones, computers and other electronic devices are essential to our daily functioning or whether we should seriously consider eliminating these devices as much as possible due to the problems that excessive utilization of these gadgets can lead to. A new report just released from the Common Sense Media organization, titled The New Normal: Parents, Teens, Screens, and Sleep in the United States, details these troubling trends. As we always say at Natural Mental Health, “sleep is the foundation of good mental health.” We may be creating a generation of sleep-deprived teens, kids and parents and our favorite technologies may be a big part of the problem!
On one hand, there are smartphone apps that teach great skills such as mindfulness meditation and encourage physical fitness practices. In schools, many students are loaned a computer or...
200-Hour Yoga Alliance Certified Teacher
*If a posture feels painful, find another position to better suit your body's needs.
Spread your knees as wide as the mat, bring your big toes to touch. Reach your arms out far in front of you. Rest your forehead on the mat. Let gravity guide your hips towards your heals.
Optional: You can bring a...
Perhaps you feel unmotivated, have less interest in things, feel weakness, or an unrelenting achiness in your muscles. Maybe you want to sleep too much, or simply wake feeling unrested. Your mood might be sad or down, or perhaps it’s just flat. But your biggest concern? The one that never seems to go away? It’s this feeling of profound fatigue.
Adrenal fatigue is not a term accepted by mainstream medicine. Trying to care for symptoms like those above will usually start with routine blood tests that look for adrenal insufficiency (known as Addison’s disease). The result will likely be normal. Most doctors will then look for other causes of the fatigue, doing routine blood tests to rule out things like low iron, low hemoglobin, or a thyroid problem. After this series, symptoms will usually be attributed to untreated...
“Life is short. Stay awake for it.” Caribou Coffee nailed it with that promotional tagline. It’s funny, memorable and a widely shared sentiment. If we want to get the most out of life, if we don’t want to miss anything, caffeine offers a safe, legal and increasingly pleasurable way to feel more enlivened.
I have nothing against caffeine. In fact, I personally love it. I’ve given it up several times over my life, thinking it might have negative health effects on me. But each time I’ve come back to it, finally accepting that I just plain enjoy it. I like the effect it has on me, the flavor, the ritual and the communal nature of sharing a cup of coffee with someone.
I believe that the research on the health effects from caffeine come out mostly on the side of it having an overall positive impact on health. It’s a legal stimulant. It can temporarily improve energy, focus, even mood. So long as it is not used in excess, it...
Can that one hour spring forward in March really impact sleep? Yes!
Sleep is finicky. It likes a schedule. And Daylight Saving Time (DST) throws it off. Some folks can recover quickly from the one hour shift, but others may feel exhausted and "off" for many days after the time change. The latter is what we call the DST hangover.
If you're looking for a cure, try this simple schedule change to help you spring forward and meet the week in better shape.
p.s. This is also a great schedule change to use with kids. The more gradual change in bedtime and wake time should make their transition easier (aka less crankiness).
This schedule change is pretty simple. Here's the plan:
Go to bed 10-15 minutes earlier than you usually do on the Thursday night before DST. Then, get up 15 minutes earlier than you usually do the next morning (Friday). Follow that with a Friday night bedtime 10-15 minutes earlier than...
Adaptogens and nervines can support resilience in body and mind. These substances are generally well-tolerated and can help your system adapt more skillfully when faced with stress.
Adaptogens are typically plant-derived substances that work to balance your body and mind. You may also hear them called “adaptogenic herbs.” These substances can help your body adapt to physical, chemical, environmental, and emotional stress; and can also exert a normalizing effect on bodily processes.
August offers that last excitement of summer for kids. You can likely relate as the popular summer activities have persisted over the decades: sleeping in, daytime sprinkler-running, ice cream before dinner, and stay-up-too-late-sleepovers.
September usually comes crashing in with strict school schedules and increased workloads for parents. The result? Tired, cranky kids.
And tired, cranky adults.
Adjusting to new sleep schedules is tough. Adolescents typically require 8-10 hours of sleep to function optimally. Adults need about the same at 7-9 hours.
One strategy that parents and kids can use to reset sleep schedules is the use of a melatonin supplement. Melatonin is a neurohomone that helps regulate the sleep-wake rhythm. It can be taken orally to help re-establish that rhythm. It also appears to have antioxidant action and supports the immune system.
In general, doses for melatonin range between 1 and 5 mg and are taken...
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