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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 January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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