{"id":56436,"date":"2021-03-15T21:10:16","date_gmt":"2021-03-15T21:10:16","guid":{"rendered":"http:\/\/www.babyhealthandcare.com\/are-some-kids-just-night-owls\/"},"modified":"2021-03-15T21:10:16","modified_gmt":"2021-03-15T21:10:16","slug":"are-some-kids-just-night-owls","status":"publish","type":"post","link":"https:\/\/www.babyhealthandcare.com\/de\/are-some-kids-just-night-owls\/","title":{"rendered":"Are some kids just night owls?"},"content":{"rendered":"
\"EBIKES\"<\/a><\/div>
<\/div>\n

Soon after John and Priya Miller* <\/span>discovered they were expecting a second child, they knew they\u2019d have to get their first-born, then 18 months old, on a sleep schedule\u2014fast.<\/span><\/p>\n

Aria had been zooming through milestones<\/strong> (walking at nine months and speaking in short sentences by 12 months), but sleep remained a struggle. The strong-willed toddler resisted an early bedtime and seemed just like her dad, a self-described night owl.<\/span><\/p>\n

From the time she was three months old, Aria didn\u2019t get to sleep until 11 p.m. or midnight, but since Priya wasn\u2019t working outside the house and John was self-employed, Aria could sleep in until 8 or 9 a.m.  <\/span>\u201cWhen she was really little, we\u2019d roll with her sleep schedule,\u201d says John. \u201cWe just wanted her to get a block of sleep that was reasonable.\u201d But this wouldn\u2019t work so well with an infant in the mix.<\/span><\/p>

\"USA<\/a><\/div>
\"USA<\/a><\/div>\n

After reading books, talking to Aria\u2019s paediatrician and scouring the internet, the couple bravely embarked on their mission to teach Aria to fall asleep at a more normal hour. For three months, Aria resisted every strategy they attempted; in fact, for the first 40 days or so that they tried the cry-it-out (CIO) or extinction method<\/strong>, she would cry so long and so hard that she\u2019d throw up in her crib. \u201cMy god, she fought us so hard,\u201d says Priya. \u201cWe did a lot of laundry,\u201d John adds. Despite the couple\u2019s best efforts, they abandoned the intense sleep training and Aria was still a night owl at 26 months, when baby number two arrived. She has remained so through her childhood. <\/span><\/p>\n

Chronotypes and kids<\/b><\/span><\/h2>\n

While bedtime struggles seem like a parenting rite of passage, research shows that some kids are \u201cwired\u201d to stay up late, just as others rise with the sun<\/strong>. These sleep tendencies are known as \u201cchronotypes\u201d\u2014a concept that has been studied extensively since being coined by Swedish researcher Oscar \u00d6quist in 1970. There are four main categories of chronotypes: larks, morning types, evening types and owls, although some researchers break those categories down even further. One author, clinical psychologist Michael Breus, classifies them as animals. A lion is a morning person; wolves enjoy staying up late. Bears avoid extremes (both late nights and early mornings). Dolphins are those with sleep problems: anyone with inconsistent sleep or who wakes up feeling unrefreshed, kids who struggle to nap and those who get a spurt of energy in the evening.<\/span><\/p>\n

Chronotypes vary by individual, but they change predictably over the human life cycle. As children, we are more prone to what sleep experts call \u201cmorningness,\u201d but we shift toward \u201ceveningness\u201d by adolescence (which supports the argument that high schools should start later). By adulthood, most people have shifted toward morningness again. <\/span><\/p>\n

Child psychologist Penny Corkum, a sleep researcher at Dalhousie University in Halifax, says that these tendencies are as much the product of nature as nurture\u2014both are at play. Individual genetics strongly influence how our internal clock is set, but environmental cues\u2014like light exposure from screens at night<\/strong>\u2014can affect our sleep patterns significantly. \u201cThe nice thing about most of our biology is that it\u2019s somewhat flexible to our environment, because that\u2019s what makes us adaptable,\u201d says Corkum. <\/span><\/p>\n

Whether you\u2019re a child or an adult, the default setting on your internal clock can be reprogrammed, she says. Almost anyone who needs to get to sleep earlier in order to get enough hours of sleep before their alarm chimes can shift to a new schedule with the right strategies (the exception being those with diagnosed sleep disorders\u2014more about that later). Corkum points out that research also shows we get better-quality rest in the hours before midnight\u2014going to bed earlier is better for us than sleeping in.<\/span><\/p>\n

Reprogramming our internal clocks<\/b><\/span><\/h2>\n

Parents of suspected night owls or evening types will likely never get confirmation of this from a healthcare professional. That\u2019s because chronotypes are difficult to assess in children due in part to a lack of research and the simple fact that kids\u2019 schedules are decided by parents. While you can ask an adult questions about their sleep habits and preferences\u2014like how long they sleep in during the weekend or their ideal time to take an exam or get complex work done\u2014a child can\u2019t give meaningful answers.<\/span><\/p>\n

Fortunately, most parents don\u2019t need this information to help their kids. Regardless of whether you think you\u2019re raising a night owl or a morning lark, behavioural modifications<\/strong> can make a tremendous difference to when and how well your child sleeps.<\/p>\n

Our circadian clocks are primarily set by light and darkness, which means we can help kids adjust to earlier bedtimes with strategies like early-morning exposure to bright light and ending screen time at least one hour before bed. The latter is likely the most effective way to improve sleep, she says, as research shows the blue light emitted by phones, tablets and other devices prevents children\u2019s brains from producing enough of the hormone melatonin, which triggers sleepiness. To make matters worse, screen time also stimulates kids\u2019 brains at a time when they need to be calming down. <\/span><\/p>\n

COVID-19 has not helped. \u201cWe\u2019re all home on our computers and devices<\/strong>, and everything\u2019s portable,\u201d says Corkum. It\u2019s also not as simple as wearing blue-light glasses or adding a blue-light blocker app to your phone or computer screen\u2014these won\u2019t address the amount of visual stimulation caused by the device and the lack of physical activity. She suggests parents lead by example and join their kids in putting away electronics and screens well before bedtime\u2014try to leave everyone\u2019s devices in the same spot in a separate room each night. <\/span><\/p>\n

Kids also benefit from a predictable bedtime routine and consistent schedules and wake times\u2014on both school days and weekends. \u201cIt\u2019s not just about changing things at nighttime\u2014it\u2019s about what happens in the daytime, too,\u201d Corkum says, including exercise and meals. Kids should go to bed feeling neither full, nor hungry, she says. A small snack of a protein and a carbohydrate, such as cheese and crackers, or peanut butter on toast, is ideal. Offer it at the beginning of the routine\u2014about 30 to 60 minutes before lights out.<\/span><\/p>\n

Corkum advises parents to follow the new Canadian 24-hour Movement Guidelines for Children and Youth released by ParticipACTION. For kids and teens, the guidelines now recommend 60 minutes per day of moderate to vigorous physical activity (like bouncing on a trampoline or playing soccer), several hours of light physical activity (like helping with chores<\/strong> or flying a kite), and no more than two hours per day of sedentary activity (like playing on a tablet or watching TV). <\/span><\/p>\n

This 24-hour perspective is also at the heart of Better Nights, Better Days,<\/strong> an e-health program for parents of children with difficulties falling or staying asleep. Shelly Weiss, a paediatric neurologist at the Hospital for Sick Children and professor at University of Toronto, developed it with a team of sleep experts from across Canada. The interventions are delivered online to participants ages 1-10 over the course of six to 10 weeks, with a focus on sleeping better, creating resiliency and improving kids\u2019 overall functioning despite COVID-19 lifestyle changes.<\/span><\/p>\n

\u201cThrough the software we\u2019ve developed, [families] get personalized information on what they\u2019re doing well and what they can do to make changes,\u201d says Weiss. In her experience, parents can almost always solve their children\u2019s sleep problems by being consistent, patient and firm. \u201cUsually it comes down to scheduling, putting limits on children, and good bedtime routines,\u201d she says.<\/span><\/p>\n

As trying as it can be, it\u2019s worth the effort. <\/span>\u201cA child who isn\u2019t getting enough sleep can have trouble with learning, memory, socialization, attention, <\/span>and behavioural and emotional regulation,\u201d explains Weiss. The effects of chronic sleep debt can even mimic the symptoms of ADHD. <\/span><\/p>\n

Weiss warns against resorting to melatonin supplements to help kids sleep better, even if you\u2019ve heard other parents singing its praises. \u201cKids who are typically developing shouldn\u2019t be taking melatonin at night<\/strong>,\u201d she says. <\/span><\/p>\n

Are sleep disorders common in kids?<\/b><\/span><\/h2>\n

Like adults, kids can have underlying physical or mental health problems, like anxiety, that prevent them from falling or staying asleep. But sleep disorders like sleep apnea and restless legs syndrome are fairly unusual in children. Sleep apnea can cause frequent \u201crousing\u201d periods, which would make kids feel less rested when they wake up, but it wouldn\u2019t impact how easy it is for them to fall asleep at the beginning of the night.<\/span><\/p>\n

There\u2019s a difference between a a night-owl kid who drifts off a bit later than most kids their age versus the night-owl child who\u2019s consistently up past midnight, Weiss explains. \u201cHaving a later chronotype makes a child go to bed 30 to 45 minutes later [than most kids], not a full two hours later.\u201d (One note: If your child is still napping, your first step is to cut out the nap<\/strong>, obviously.) <\/span><\/p>\n

Children with schedules that consistently resemble an adult night owl\u2014staying up until the wee hours of the night\u2014may actually have a sleep disorder. It\u2019s called delayed sleep-wake phase disorder (DSWPD), and it\u2019s very rare, though it can run in families. With DSWPD, the onset of sleep is delayed due to a delayed secretion of melatonin. This is more likely in adolescence, when our chronotypes naturally shift toward eveningness, largely in response to biological changes during puberty. <\/span><\/p>\n

Both Corkum and Weiss emphasize that the vast majority of night-owl kids don\u2019t have diagnosable disorders\u2014just stubborn habits that can change with lots of parental effort, and sometimes, expert help. If you need more support, don\u2019t hesitate to seek advice from a healthcare professional, such as your family doctor or paediatrician, and check out the sleep experts on the website of the Canadian Sleep Society.<\/span><\/p>\n

*Names have been changed.<\/i><\/span><\/p>\n

<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Soon after John and Priya Miller* discovered they were expecting a second child, they knew they\u2019d have to get their first-born, then 18 months old, on a sleep schedule\u2014fast. Aria had been zooming through milestones (walking at nine months and speaking in short sentences by 12 months), but sleep remained a struggle. The strong-willed toddler …<\/p>\n","protected":false},"author":1,"featured_media":56437,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[82,83,80,86,91,98,90,84,89,97,88,92,96,81,95,93,100,87,99,94,85,149,1],"tags":[],"class_list":["post-56436","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-babies-and-toddlers","category-baby-bedding","category-baby-care","category-baby-feeding","category-baby-food","category-baby-nursery","category-baby-products","category-baby-sleeping","category-baby-teething","category-babysitting","category-breastfeeding","category-child-abuse","category-child-behavior","category-child-development","category-child-discipline","category-child-safety","category-homeschooling","category-kids-health","category-kindergarten","category-parenting","category-potty-training","category-priority","category-uncategorized"],"yoast_head":"\nAre some kids just night owls? - Baby Heath and Care Advice and Tips<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.babyhealthandcare.com\/are-some-kids-just-night-owls\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Are some kids just night owls? - Baby Heath and Care Advice and Tips\" \/>\n<meta property=\"og:description\" content=\"Soon after John and Priya Miller* discovered they were expecting a second child, they knew they\u2019d have to get their first-born, then 18 months old, on a sleep schedule\u2014fast. 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