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good
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habits can be developed in several ways. dallimore recommends to her clients as well as with her own child
ren that by providing a soothing environment, being consistent in scheduled naps and bedtimes, and using a child?s natural circadian rhythm, the children will develop good natural sleep habits on their own that will be satisfactory to both the child and the parent. some of you may be asking what a circadian rhythm is and how to find out how to use it to get you child to sleep through the night. circadian rhythm ?e term circadian rhythm is used to describe the body?s natural 24-hour clock. it is controlled by a specific portion of the brain that sends signals to the pineal gland, which produces the body?s own source of melatonin
. ?e circadian rhythm is affected by both internal and external stimuli?the most common stimuli being light. ?e other most common stimuli include colors, blood pressure, body temperature, and eating patterns. by monitoring and manipulating a child?s exposure to light, bright colors, and certain foods, along with warmth and a calm atmosphere, a child?s body will produce enough melatonin on its own to induce sleepiness and a good night?s sleep without the help of additional melatonin. but in order for that to happen, parents need to recognize and work with their child?s rhythm. working with a child?s circadian rhythm requires parents to: ? recognize their child?s ?sleepy signals? and act upon them. don?t deny, delay, or rush naptime. be consistent in your child?s bedtime rituals and times. ? refusing all screen time beginning early in the evening, as the lighting used in screens of all types act to reduce melatonin production. ? refrain from the use of nightlights. dallimore shares that if your child insists on a nightlight, make sure it is on the red spectrum. blue light stimulates, which is what you are trying to avoid. ? prepare your child for bedtime with a warm bath, soft lighting, and quiet time (no rough play, bright colors, high-energy activities, etc.) ? have an evening diet and bedtime snack that is melato- nin-friendly. foods that encourage melatonin production include oatmeal, bananas, rice, pineapple, oranges, apples, cheese and whole-wheat crackers, and peanut butter. in the reproductive system? specifically the biological clock for puberty, menstruation, and menopause. what the experts say because melatonin is a natural substance versus a drug, parents feel comfortable in giving their children a dose of melatonin in order to help them fall asleep. ?eir philosophy?a good night?s sleep makes children healthier, happier, and easier to get along with. in other words, it?s a win-win for parents and children. but is it? is using melatonin as a sleep aid really a good idea? pediatric sleep consultant, katie dallimore, shares, ?while melatonin does help the onset of sleep, it does not have a significant impact on preventing users from waking up in the night. in other words, giving your child melatonin will make them fall asleep, but it won?t keep them from waking up in the night.? dallimore says that she is often asked if melatonin is safe to use. ?evidence is lacking that melatonin is harmful to children in the short run, however, long term effects are unknown. it is important to mention that melatonin is regulated by the fda as a food supplement and not a medication, thus it is not terribly regulated in terms of labeling, dosage, preparation, concentration, contraindications, etc. if prescribed melatonin by a pediatrician, i would recommend taking it in conjunction with modifying sleep hygiene so that it doesn?t become something that the child relies on to fall asleep.? dr. sandy reed with our lady of lake pediatric medical center shares, ?i only recommend it as the second line of defense. ?e first line of defense would be no screen time, a quiet room, and not eating certain foods at least an hour before bedtime. if that doesn?t work, then i would recommend using melatonin temporarily to help get their sleep back on track. i would start with 1 mg and then increase as needed.? dr. charlotte hollman, a pediatric neurologist at baton rouge clinic, agrees that a low dosage is best for children, but only under the guidance of a doctor. ?melatonin works fairly well and people shouldn?t be afraid of it,? she shares. melatonin is especially effective for children who have sleep problems, particularly for those with ?developmental delays such as autism,? according to dr. steven felix from our lady of the lake pediatric development and ?erapy center. he also advises that before using melatonin, good sleep hygiene must be practiced. children should be prepared for sleep. ?ese children using melatonin: is it safe? march 2017 | brparents.com 57
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