It’s Time to Lose Sleep Over Not Getting Enough Sleep

So your kid wants to stay up an extra hour. Whether that extra hour is for TV, video games, computer time, or to complete homework, that lost hour of sleep can do more than simply make your kid grouchy the next day—it can have substantial impact on academic performance.

A recent article in New Yorker Magazine called Snooze or Lose* compiled findings from a variety of studies on sleep deprivation in children. Across the board, the results from these studies said essentially the exact same thing: a child’s number of sleep hours is directly linked to academic performance.

Children’s brains are in a growth stage until the age of 21, and the majority of that growth occurs while children sleep, so even a short reduction in sleep time—even as little as 15 minutes—can have detrimental impact on academic performance.

Some of the findings from these studies include:

• Standardized test scores among sleep-reduced students were roughly 7 points lower than among students who got a full night sleep
• Measurement tools showed that, during class time, one hour of sleep loss is equivalent to the loss of two years of cognitive growth
• Identification of a link to high school grade points. For teenagers, 15 extra minutes of sleep can mean the difference between an A and a B

Using MRI scans, scientists are able to identify how the brain processes information at night. During the day, each separate area of the brain temporarily absorbs information, similar to a holding tank. During sleep, the day’s absorbed information is processed and relocated to permanent storage areas. And, each stage of sleep plays a different role in the processing of information.

After a particularly grueling day of class—think mental exhaustion—kids need even longer sleep time so that the brain can properly process and store information.

So, as a parent, how regimented should you be regarding bedtimes? If you are like most parents, then a strict bedtime during the week falls by the wayside when Friday hits. But one researcher found that sleep loss is cumulative and another, that every missed hour of weekend sleep creates a cumulative sleep debt.

Read the entire Snooze or Lose article here.

*Snooze or Lose was written by Po Bronson with files from Ashley Merryman.

You’ve packed their bookbag with everything that they’ll need to face the day ahead: pencils, markers, notebooks, and an agenda, but did you pack their lunchbag with everything that they’ll need to make it through the school day?

Studies have shown time and again that children who eat breakfast do better at school than those who do not. Delving deeper into the subject shows that eating breakfast is one thing, but eating a healthy breakfast consisting of food that supports the brain helps children to learn better and be more alert for the entire day.

Studies have shown that low-glycemic index foods like oatmeal can boost memory and attention, which is good, as oatmeal is a breakfast staple, cheap to buy, and easy to prepare, but what about lunch time foods? What foods provide a brain boost for the middle of the day?

No matter which article you read, the same foods appear over and over again. These are the “superfoods”— foods that nourish the brain as well as the body.

Try to make your child a lunch that comprises at least one of the superfoods. We know that kids can be fussy eaters, but use your imagination to develop kid-friendly recipes, and your child’s body, and brain, will thank you for it!

• Whole grains. Buy breads and tortillas that are multigrain—they provide more sustained energy throughout the day, and the extra fiber is a plus.
• Blueberries. The nutrients in blueberries help to destroy free radicals, which can damage brain cells. They also help with memory, balance and co-ordination
• Yogurt. Protein and calcium and probiotic cultures, which helps the immune system.
• Sweet Potatoes. A favorite with kids because of the naturally sweet taste, the bright orange color means beta-carotene, which helps produce vitamin A
• Natural Nut Butters. Better than their brand name cousins, the natural nut butter can be made at home in a high-speed blender, which means no preservatives or additives.
• Omega 3. Normally found in fish, the protein and essential fatty acid help keep brain cells flexible and can help with skin conditions, and allergies
• Beans. Fiber, protein, and iron are all beneficial. Try chick peas, aka garbanzo beans as a kid-friendly snack. Hummus works just as well, and is a great sandwich spread.
• Broccoli. This vegetable is notorious for being on kid’s icky-food list. But a few clever tricks can get this high vitamin C veggie into your kid, no problemo.

Want more info? Read these articles:

• Top 5 superfoods for kids
• What to feed your brain to get back in gear

Over the past few decades many public trends have focused on the body. There were fad diets: the Scarsdale diet, the Stewardess diet, the Grapefruit diet, the Cabbage soup diet, South Beach Diet, Atkins, etc. And there have been plenty of exercise fads too: aerobics, spinning, weightlifting, pilates, hot yoga, etc.

Not that any of the science behind these fads is new, just that they had their time in the spotlight and for a while were the thing to do.

The body as fad has been around for quite awhile. I think it would be safe to say that the majority of people know that good nutrition and exercise are good for the body (whether or not most people act according to their knowledge is a whole other issue.)

So if the body as fad is on its way out, what is the next thing on the way in? According to Slate.com the brain is, and has been, the next big thing. It’s so much a hot topic that Slate has been running a special series on the brain and has no fewer than 30 articles on the subject.

Meghan O’Rourke, author of the article Train Your Brain: The New Mania for Neuroplasticity says that the brain as vogue has been around for a while actually. But that it’s only been since the advent of the 21st century that what we know about the brain has really picked up steam. She’s right: cognitive science is not necessarily a new phenomenon. Public Discourse on it is.

And the past few years have seen a major development in the brain sciences—it’s called neuroplasticity, which is just a fancy way of saying that the brain is changeable.

Neuroplasticity effectively overturns old conceptions that once the brain was damaged it was damaged forever.

The public awareness of neuroplasticity is one of the reasons that brain games like Sudoku and crossword puzzles are so popular. Effectively, these are the modern fad exercise… only the muscle being worked out is the brain.

Neuroplasticity has plenty of educational ramifications too. It means that learning disabilities can be conquered and poor study skills can be undone and that impossible algebra equation CAN be learned, and even better, understood…

Not to brag, but the fact that the brain is elastic is something that we known about for years. We built our programs on this concept.

Read more about neuroplasticity here. http://www.slate.com/id/2165040/

Building good eating habits leads to better performance in school. Studies have shown that poor diets, especially diets that are too high in fats and sugars, can have a detrimental effect on behavior — particularly behaviors that can help children succeed in school. Poor eating habits can cause problems with concentration, mood, energy, and focus, and can directly impact a child’s ability to learn, not to mention that fats and sugars can cause childhood obesity.

Develop Healthy Morning Habits

Be sure to start the day off right by eating a healthy breakfast. Skipping breakfast can disrupt metabolism resulting in the same symptoms as a poor diet — and who can focus on the teacher over the rumble of a hungry belly?

Eating a healthy breakfast is part of a good morning routine. Keep it simple and nutritious, something that both you and your children can agree on. Is your family too busy for a sit down breakfast every morning? Cut up apples, a banana and some trail mix for a healthy meal that travels well. It’s easy for kids to eat during the morning commute.

A Mid-Day Habit

Beat feeling sluggish mid-day. High in sugar, sodas or soft drinks might seem like a good pick-me-up to get over the afternoon slump, but the energy boost they provide is only temporary, causing a crash to follow. Scientific research continually examines the link between refined sugar intake and hyperactivity and aggression. Simple carbohydrates like sugar, flours, and juices can all affect the body the same way. That’s why it’s important to choose whole grains, fruits, veggies, and other foods with a minimum of refined sugar.

A better snacking alternative is small amounts of proteins and carbohydrates, like natural peanut butter on celery sticks — it will provide more sustained energy to carry through to the next meal.

Healthy eating habits at home provide a good foundation for optimum performance in school.

Want to read more about how nutrition affects learning? Check out this article on nutrition and cognitive learning from the University of Mississippi.

A nationwide effort promoting stringent guidelines for stocking school vending machines called Alliance for a Healthier Generation will be launched in the US early in the New Year. (New York Times 10/07/2006)

Five of the largest producers of snack foods are set to replace fat and sugar-laden foods with healthier options in vending machines across the US. Here are some of issues that are being addressed by the Alliance:

• The Department of Agriculture, responsible for developing national nutrition guidelines, is under pressure from parents and school boards to put forth stringent regulations on snack foods. Currently, the Department has policy surrounding nutrition and caloric intake for school lunches, but does not have formal regulations for snack foods. But the Department has been working with the Institute of Medicine and is hoping to create some formal regulations on snack foods in the near future.
• Soft drink manufacturers and vendors have agreed to provide healthier alternatives in vending machines but independent vendors of snack foods who stock the vending machines are not part of the agreement. Participants in the Alliance are hopeful that strength is in numbers—and the snack producers and distributors will comply given that many vendors are complying.
• Some states are already compliant with state and federal nutrition guidelines and have their own efforts to provide better nutrition. Colorado, for example, conforms to caloric and nutritional guidelines for cafeteria school lunches. As well, Colorado has Bill 103, legislation to ensure all school vending machines provide healthier snacks and beverages by the 2006-07 school year. But many school districts still don’t have any policy surrounding snack items or vending policies at all.
• Vending machine policy is especially critical because for many students it is the primary source of nutrition as school cafeteria lineups can be too long, or meals are too expensive. The Alliance for a Healthier Generation was formed, with the help of various partners, to help reduce childhood obesity issues.
• The links between good nutrition and school go beyond just issues of obesity. Poor diets—ones that are too high in fats and refined sugars have been linked to problems with concentration and focus, mood disorders, and behavioral issues.

Learn more: Alliance for a Healthier Generation

New York Times piece