Melatonin, Arizona, Sleeping Pills discussed on 24 Hour News
Medication that can help help teenagers fall asleep a little earlier, even if it's just twenty thirty minutes a night that can. Accumulate quite a bit over time. And we'll help them wake up a little bit better in the morning. We also need to recognize that teenagers can have sleep disorders to they can have sleep apnea. They can snore. They can have restless leg syndrome, they can have insomnia. And if you treat those conditions you're starting to work on improving, not just the quantity. But also the quality of sleep as well. In terms of medication, obviously, there are drugs prescription drugs. There are also some sort of homeopathic remedies that some people swear by what are your thoughts about this? Especially for kids. Fast majority of of of people kids and adults included do not need sleeping pills. They what they need us is. I have a discussion with an expert who is who is interested in their natural circadian rhythm. Trying to understand what they're twenty four body clock is when would they naturally fall asleep wake up help them identify that and then use circadian strategies? And what I mean by that is bright light first thing in the morning, and then you can use melatonin melatonin is often thought of as an over the counter herbal supplement for to help people fall asleep at night. It's really better thought of as a cue of darkness. It just reminds your brain that the sun has gone down in time to start preparing for sleep and take it in small doses. You don't need much most bottles out, there are three milligrams five milligrams ten milligrams. You don't need that much. Get get a milligram and cut it in half. That's more than enough. Just milligram milligram of melatonin, which is something you can get it like natural foods stores and absolutely Walgreens. Yeah. Yup. I use it myself. And and you can but I use very small doses. You don't need that much. Don't treat it like it's an over the counter Ambien, don't take it in with the expectation that I'm gonna use this. And it's gonna knock me out tonight. Because of that's not its utility. We use it to help just remind the body and brain that the sun has gone down. And it's now time to start winding down. And so you you I mean, you're you're an MD you believe that this actually does work and all. Absolutely it. It does it's and it's worthwhile to point out that melatonin in Canada. And the European Union is prescription. I mean, they're clearly as of the former logical compound in there that is working. And you're saying just like when you go purchase melatonin, I feel like I've got it somewhere. And. Yeah, medicine cabinet because I've had these issues with my kids. What's the average? He said just a milligram is fine. But what's the average are most pills more than just a milligram? Yes. Yeah. Most of them are three five and but before before before people go out and start taking it. I the first thing is to know yourself. No win your body's natural fall asleep time as and if that's later then when you'd like it to be so most of it's not unusual for teenagers at all when you get them to discuss with you, you know, when when they were they naturally fall asleep. If if they didn't have any constraints on their schedule, it's not unusual for them to say, oh, I wouldn't fall asleep until one two three o'clock in the morning and too often. We think that there's some sort of. Personality flaw in that when actually it's just their biological rhythm. And so if that's the problem if they're later if they just naturally would fall asleep later in wake up later, you take a little bit of melatonin a couple of hours earlier, if that's not a problem melatonin is not going to help. And in fact, it could make the situation worse because it gets us going down the wrong direction. We're talking with Dr Michael Hal, he is with the university of Minnesota. He's a sleep expert. We're talking about a new study that says teenagers that don't get enough sleep are more prone to risky behavior, including sex, smoking, drugs, etc. Let me ask you what what about the electron devices that these kids have because it's we've tried to restrict limit at my house. And the problem is we have so many of them. And I don't think I'm I'm abnormal here. But we've got we've got phones we've got ipads. We've got TV's we've got computers, and obviously kids younger and younger are gravitate towards these devices. What impact did they have on sleep patterns? Well, that's they're they're they're one of the largest drivers of the problem. What's what's happening is that the light from the screens in particular? And we've even narrowed it down to the Blue Wave length there's a specific spectrum of wavelength that causes almost all of the problem that sends a sick that that is picked up by the retina in the eye and a sense of signal to the brain that the sun is still out. So if you're if you're on your phone, and and you're not blocking the blue wavelengths. If it's bright your brain, even though it's ten o'clock eleven midnight. You know, and then you, and then you turn it off and close your eyes. It shouldn't be that much of a surprise that your brain is just not quite ready to fall asleep because it's been assuming that the sun is still out. So destr-. Fortunately, iphone, I tablets androids. All of these have blue light blocking software. I'm holding my iphone right in front of me right now. And I can open up to the settings in go to night shift where we'll just automatically starting at nine o'clock at night for me. You could change it to whatever you want just starts blocking that Blue Wave length until morning. So that when I do look at my screen. I'm not getting that signal the other thing to do. So you can still use the phone, but it is blocking that particular signal. Yes. Yes. Do that. And it's it's I mean, obviously, it would be best if you didn't. But as as may as you pointed out, we live in the real world. Right. Right. So so explain that again. So so there's this blue light signal that emanates from our foam. And there's a way to block it on the settings on the phone. Absolutely. If you if just for those who have iphones, if they just go to settings and go to the display feature under settings there will be up. There will be a button to set called nightshift. And they it'll ask you would you like to schedule this, and you and you can just schedule to turn on at say nine o'clock at night when it turns on it starts blocking that blue length. The other thing to do. If you are if you like myself and a lot of people in my family like to stream shows on Netflix, or Hulu or whatever. You can it's it's a good idea to have the room is dark as you can. And then to dim the screen down as much as possible. All right. I'm going to my iphone, and I can see. This is why we have experts like yourself on a dodger hall is if you have an iphone, and I am sorry. We we don't know about Android settings. But if you go to. The settings on your iphone you go to the display and brightness there is a night shift. So if you're saying that I set this if I and I'm gonna go home and do this right now to my daughter's phone as soon as I get off here my teenagers phone, so schedule is so that even if she's on her phone, she's not getting this blue light emanating into her and that will actually help her fall asleep better. It will. Well, it just it's reminding her brain that the sun has gone down. And so her brain will embody will be a little bit closer, she'll be a little bit. Her more ready to receive the sleep that's coming to her on Android. It's called nightmare. I'm looking at night low. Okay. Yeah. It's called night mode on Android. Okay. Well, I I hope I'm going to go home and do this for myself, and and everybody in my family, but. And does does that you think that really does help it does? It's actually that's been demonstrated that it works. The flip side of this is not forget about the morning. We need to get bright sunlight bright ler. And you know, we live in Minnesota in the winter after all we need to get bright light first thing in the morning. And ideally, we we could all moved to Sedona. Arizona for the next few months, but that's probably not gonna happen. If you if you naturally wake up, and it's still dark out, which a lot of us. Do get yourself. That's so hard for kids and adults as well. Yes. Yeah. Get yourself a light box. This is a ten thousand Lux light box. There's all sorts of them available on the internet. I just looked on. I just looked on Amazon prime you can buy several different units for less than for less than forty dollars. We I have them in my kids room. I wake up at about six thirty in the morning. I go upstairs I walk in the room. I say good morning sweethearts. And then I turn on their light box. And they all go. Hi, dad. So great to see you. Gosh. We're just wide awake. No. No, no. There's we love you. There's a lot of grumbling and they say why do I have to have a dad who's asleep? Dr. But I I go I turn the light on. And they usually they usually hide underneath their blankets and all all come, and, you know, kind of tuck them down so the so that light is actually hitting them a little bit. I'll take a shower I'll come out and usually within within fifteen twenty minutes, they're they're starting to wake up a little bit. And that I mean, there's so much stress that comes from parenting and one of those is just getting your kids up in the morning. Oh, yeah. You know, you know, what I'm talking about? It's it's you know, I I've got two kids one of them in my daughter's been. It's hard. But my son was just and he's in college now. And I'm like, I'm just praying the grades haven't come in yet. But I'm just saying a prayer getting up and he did schedule his first class at ten thirty. Yeah. In arizona. So I'm just going, please. Dear god. Get to class, but it is hard. Most kids want us most kids wanna sleep better. They just don't know how so these use these light strategies on those on the screens and light in the morning and then recognize also it's worthwhile to find the right motivation for people. Everybody's different. We can talk about we can talk about all of these risk factors you and I s may Ken and for some kids, it's just not going to resonate with them. But on the other hand, if you tell them, you know, what you're going to score better on your SAT's. You're going to be more likely to make varsity basketball team, you'll be more likely to master the peace and cello and violin that you're trying to play and you'll be more likely to get into the college. You're wanting to get into by by just letting them know that that sleeping better helps your brain perform better, and you usually. Yeah. Somewhere somewhere in there. There's a motivation. Oh and also acne. We the kids acne gets better. Once they're sleeping better that that would. A huge motivation. Well, listen, how great information thank you so much because I know so many parents struggle with this love it, really. Appreciate your being on with us tonight. You're very welcome anytime. All right, doctor Michael hall there. That was really great information. Are we do have to take a break? Much more head on NewsRadio eight three oh, WC CEO, take a.