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How Setting Earlier Bedtimes for Your Children Can Protect Them From Depression

How Setting Earlier Bedtimes for Your Children Can Protect Them From Depression

Increased depression can have a negative effect on the quality of sleep, and poor quality sleep can increase depression. That’s fairly well-covered ground. What’s notable, especially if you’re a parent, is that setting an earlier bedtime for children can decrease risks of depression.

The study

In a sleep research study, scientists studied the sleep and depression in adolescents, grades 7–12. They discovered that earlier parental-set bedtimes may help protect against adolescent depression. Though it is often assumed that teens need less sleep as preteens,the results from this study indicate that setting earlier bedtimes actually helps lengthen sleep duration. Getting quality sleep through childhood and adolescence helps curb risk for suicidal ideation.

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Columbia University Medical Center researches in 2009 discovered that not only were adolescents with later parental-set bedtimes (midnight or later) more likely to suffer depression, they were 25 percent more likely to suffer from depression. Twenty percent of the same study participants were 20 percent more likely to have suicidal ideation than those with bedtimes of 10 p.m. or earlier. James Gangwisch, Ph.D., who led the study, explains why the study focused on parental-set rather than adolescent reported bedtimes. Teens who experience depression are more likely to go to bed late or have erratic bedtimes. Parental-mandated bedtimes, however, were more likely to result in earlier and consistent bedtimes.

But how do parents get their kids to bed earlier, especially when their kids are teenagers, arguably the least compliant age-group of all?

The National Sleep Foundation (NSF) website offers excellent data on the sleep needs of teenagers, the consequences of getting poor sleep, shifts in biological sleep patterns and more. If you’re the parent of a teen, you may want to sit down with your teen and go through this resource. It’s possible that learning more about how important sleep is to their well-being may come a long way in persuading them to change their bedtime habits.

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Most teens need between 8–10 hours of sleep per night, and preteens need between 9–11. When students’ sleep dips below the recommended amount, their capacity to learn suffers. Not only will their performance as a student be affected, there are physical consequences too. Teens are more susceptible to acne. In addition, cravings for junk food increase with sleep deprivation, which may result in weight gain. Behaviorally, sleep-deprived teens are more aggressive and impatient. This affects not only their relationships with authority, but with friends and family too.

Make an earlier bedtime a bit more appealing and commit to improving your sleep habits.

Teens share a lot of the same dissatisfying consequences of poor sleep as adults. The recommendations for changing habits to improve sleep hygiene are similar for both groups as well. The National Sleep Foundation suggests that teens limit the use of caffeine and electronics before bedtime. Other tips include setting a consistent bedtime and wake-up time. As a parent, consider sitting down with your teen to go over the research links between sleep and depression. Set a bedtime you both can agree on. It may help if you agree to practicing good sleep hygiene as well.

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Watch for signs of depression.

Your child or teenager can experience depression regardless of how much sleep they get. Be sure to watch for symptoms such as excessive worry, nervousness, or hopelessness about the future. An NSF poll reveals that, though adults typically believe youth have little to worry about, more than half of the adolescents polled report excessive worry and stress. Seventy-five percent of the subjects who scored highest on the depressive mood score also report getting insufficient sleep.

Featured photo credit: ffffound.com Visit via pinterest.com

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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