The Health Benefits of Sleeping Under the Stars

From resetting your circadian clock to increasing your well-being, a Stargazers night sky ceiling mural will work wonders.

Most of us spend too much time staring at this glowing screen and then have trouble sleeping, and new research hammers home the fact that technology is turning us into night owls.

What do doctors recommend? Having your bedroom ceiling transformed with a night sky ceiling mural & stargaze in your own bed.

“By increasing our exposure to twinkling stars and reducing our exposure to electrical lighting at night, we can turn our internal clock and sleep times back and likely make it easier to awaken and be alert in the morning,” ~ Award winning designer Carl Marshall.

Covid-19 Lockdown.

How Much Screen Time is Appropriate before Bed Time?

This is an ongoing argument between parents and kids. The quarantine has probably made it worse. Here is some helpful information.

How Much Screen Time is Appropriate before Bed Time?

How much time a child or teenager spends on electronics is always a big debate between parents and their children. Many teenagers act like they cannot live without them. Also teenagers tend to argue there are no negative side effects to computer screens. Many parent feel differently and have research to back up their point of view. However, most teenagers dismiss their parents opinions and they feel their parents are overreacting.

One of the major concerns parents have is what do electronics do to a child’s sleep. Many parents feel if a child or teen uses electronics up until the time they go to bed, the child will have a hard time getting to sleep and staying asleep. By the way, parents are correct based on all the research in this area. Parents also are concerned about teenagers watching YouTube or texting on their phones until 3 or 4am in the morning and then being to tired the next day for school or anything.

During the quarantine this probably has become a bigger issue in some households because kids don’t need to get up for school. Recommending that electronics be limited and definitely not before bedtime.

First let’s start by looking at how electronics impact children and teenagers brains. Electronics, and especially screens, can be stimulating. While that might be a good thing during the day, it’s not at night when it’s time for kids to sleep.

Part of the stimulation from electronic screen time is from the blue wave light that comes from screens. During the day, many things stimulate our brains, and blue wave light is one of them. But at night, blue wave light exposure sends a signal to the brain that it’s daytime. When exposed to blue wave light, children may struggle to wind down and begin the process of falling asleep.

Besides the effects of blue wave light, screen time affects sleep if children become stimulated having conversations over the phone or text, playing games, or engaging in social media. Video games or movies might include disturbing themes or images that will affect sleep and emotional health.

How to Manage Screen Time for Better Sleep

Your pediatrician may have their thoughts about how screen time affects sleep Limiting screen time mostly to daytime hours is best. Blue wave light exposure during the day isn’t as problematic as nighttime exposure. And stimulation from screens during the day is normal.

As parents, it’s essential to set clear rules on screen time use. A good rule of thumb is to avoid screen time at least 2 hours before bedtime. Encourage kids to engage in other relaxing evening activities during that time as part of a healthy bedtime routine. They can read a book, work on a puzzle while listening to relaxation music, and get ready for the next day. The other rule parents should enforce is to avoid screen use in your child’s bedroom. Their bedroom should be an environment devoted to sleep and relaxation, and when you bring screens into it they may be tempted to engage rather than sleep).

Another factor to consider is how screen time has replaced play time in some households. Kids who are using screens for many hours a day may be sedentary while they do so. Activity and exercise are a part of a healthy lifestyle, as they reinforce a circadian rhythm that’s in sync with the environment and allow kids to be tired when it’s bedtime.

Screens have become a part of everyday life and are an important tool for kids and adults. It’s imperative for parents to show their children the proper way to use screens without negatively affecting their lives. Take the lead to demonstrate responsible use so children can enjoy screen time as well as a good night’s sleep.

Many customers chose the night sky ceiling mural as this seems to help with bedtime drama and actually helps with relaxation and deep sleep.

ADHD CHILDREN SLEEP LESS AND MORE POORLY

ADHD Children Sleep Less and More Poorly

Parents of ADHD children have claimed for years that their children have more trouble falling and staying asleep and have poorer quality sleep than other children.  A study out of Aarhus University has found that there is some truth behind this claim.

Recent studies have reported that approximately 70% of parents with ADHD children state that their child has a hard time falling and staying asleep and that their pre-bedtime routines take a long time.  Unfortunately, however, many science-based studies using electrodes to measure sleep quality have not been able to link ADHD and sleep quality.  This new Danish study gives some merit to these parental concerns and shows that children with ADHD do sleep worse than other children their age.

Behind the study is lead researcher, Anne Virring Sorensen, a medical doctor at the Child and Adolescent Psychiatric Hospital in Risskov.  She reported that their study validates their experience, which is that their child with ADHD takes longer to get to bed and fall asleep.  With the measurements used in this study, researchers have seen also that these children have disruptive sleep, especially deep sleep.  Only looking at the length of sleep will tell you that children with ADHD sleep an average of 45 minutes less than other children; however, it is the quality of sleep that is most concerning, researchers state.

It is reported that two out of three children diagnosed with ADHD have at least one additional psychiatric condition, which in all likelihood increases the risks of poor sleep quality.  However, even when scientists look only at those with an ADHD diagnosis, they find that there is still a big difference in the patterns compared to children in the control group without a diagnosis.

In this Danish study, researchers also reviewed the daytime sleep patterns, and the findings were surprising.

They found that children with ADHD were able to fall asleep more quickly during the day than at night.  This is so surprising because one of the primary characteristics of ADHD is hyperactivity; however, researchers note that this hyperactivity may be compensatory for the inability to sleep during the day.

Researchers were unable to find a correlation between poor sleep quality and ADHD in the past may be due to the different methods of measurement.  In this study, electrodes were attached to the children for polysomnography readings during an afternoon at the hospital.  However, they still slept in familiar home surroundings.  Previously, children were admitted to sleep centers in a hospital overnight to get a sleep study performed.

Anne Virring Sorensen makes it clear in her findings that the children in this study received no medication to help them fall asleep.  This is a major concern because many ADHD children are given medication at night to help them sleep.

However many hundreds of parents with ADHD children have opted for a starry night sky ceiling mural in the child’s bedroom which has helped many gain a more relaxing sleep and reduced bedtime drama.

CHILDHOOD SLEEP AND SCHOOL SUCCESS.

Childhood Sleep and School Success

New research out of the Australia’s Queensland University of Technology suggests that 1 in 3 children between newborn and five years of age have trouble sleeping, leading to behavioral and emotional problems in the school setting. It was found that children who can ease themselves back to sleep in their earliest years have more productivity and better attention in school.

This new research involved looking at almost 3000 children in the study, “Growing up in Australia: The Longitudinal Study of Australian Children.” Dr. Kate Williams of QUT’s School of Early Childhood reviewed the sleeping patterns of the children who were born in 2004, up to the age of six or seven years. She notes that by five years of age, most children (70%) can self-regulate their sleep; however, the remaining 30% may have developmental problems due to sleep irregularity.

This study, published in the British Journal of Educational Psychology, is the largest sample size for the topic, during which time mothers reported any sleep problems, along with emotional or behavioral concerns between birth and five years of age; while preschool teachers and daycare workers reported any emotional and behavioral problems during the day.

The surprise in the study came to Dr. Williams when she saw that there were escalating behavioral concerns in school in those children who had poorer regulation of sleep, emotions, and attention throughout the day. The children who were associated with having escalated emotional and behavioral problems were also linked to more frequent emotional outbursts, attention deficits, and hyperactivity.

The research implies that if these sleep patterns are not under control by the age of five, then the child is at increased risk of poor adjustment and behavior in later school years. There is a great opportunity, Dr. Williams believes, to teach more about sleep hygiene in children, with greater than 85% of parents utilizing childcare and preschool.

This most recent study indicates that prevention is the key to better school performance in young children. Children must learn these self-regulation skills, so parents will need to cut back on some of their habits – such as lying down with children, allowing them into their bed in the middle of the night, etc.

This research was built off of another study out of QUT that looked at how mandatory daytime naps in childcare or preschool can contribute to poor sleep habits later in life and, therefore, contribute to problems in school. It is believed, however, that sleep problems can be fixed long before a child reaches the first grade, so long as parents, preschool teachers, and childcare workers are well informed and willing to make necessary changes, which ultimately will probably be difficult.

In conclusion, the addition of the night sky ceiling mural has helped hundreds of people gain a more relaxing deep sleep both young and old as there is no age limit on the splendor of a starry night sky bedroom ceiling mural.