Increasing Our Alertness to Caffeine Use in Ourselves and Our Children

• March 18, 2011 by Bill Jenkins, Ph.D.

Whatever your personal opinion of that daily coffee or diet soda might be, we as a society—not just as individuals, but as a whole society—have made the use of caffeine into a daily ritual. For some it is an approved indulgence. For others, it represents an absolute need.

While this is obviously a problem amongst adults, it represents adverse example-setting when practiced in the presence of children. Every time we pull through the drive-thru for that daily double-mocha, every time our children hear us say, “I need a diet soda,” we send a message to our charges in the back seat that this is a necessary part of our daily, adult lives.

That stage is being set, so let’s take a step back and look objectively at this habit of caffeine, both in ourselves and our children.

Make no mistake: caffeine is a drug. As a psychoactive compound, this stimulant blocks the action of adenosine and adenosine receptors. Essentially, caffeine binds to adenosine receptors in nerve cells, but it doesn’t slow down the cell’s activity; instead, it speeds it up. Also, while adenosine opens blood vessels, caffeine causes them to constrict.

On the “positive” side, the immediate effects in humans range from enhanced cognitive performance (Smit and Rogers, 2000) to auditory vigilance (Lieberman et al., 1987) to improved reaction time (Durlach, 1998; Lieberman et al., 1987).[i]

But on the “negative” end of the spectrum, it causes high blood pressure, increases heart rate, disrupts sleep cycles, and negatively impacts attention spans.

As the body becomes habituated to the drug, it compensates for these effects, and begins to require more caffeine to function at normal levels. One study showed that children aged 9-10 who regularly drank two or fewer cans of cola a day were less alert than their non-indulging counterparts.[ii] In short, the more caffeine we take in, the less of its effects we experience, and the less we are able to function at normal levels of alertness.

Aside from the stimulant nature of caffeine, we cannot ignore how it is delivered: children and adolescents primarily get caffeine doses through drinking soda and energy drinks. During their most formative years, they are repeatedly exposed to and conditioned to the paring of sugar and caffeine. Interestingly, Robinson and Berridge refer to sugar as a “natural reward” that “activates similar reward pathways as drugs of abuse, such as cocaine, amphetamine, and nicotine.”[iii]

So along with decreased brain function, these habits can potentially contribute to life-long afflictions like diabetes and obesity.

Lastly, let’s add to this the fact that childhood and adolescence is the fastest stage of brain development. At this time, proper sleep and nutrition are critical elements in laying the foundation for future brain health and fitness. The consumption of caffeine and sugar undermines both.

We know the habits that contribute to a healthy life. Maintaining good nutrition, getting the right amount of sleep and staying away from drugs are all key lessons that we want our younger generations to internalize. How can we help make that happen?

As challenging as it might be, might we consider starting with ourselves, ditching the daily double-mocha and diet soda, and taking the first step toward leading by example? By becoming more aware of our own habits, maybe we can begin to help our children take positive control of their own.

References:

[i] Temple, Jennifer L. (2010) Caffeine Use in Children: What we know, what we have left to learn, and why we should worry. Neuroscience and Biobehavioral Reviews. 2009 June; 33(6): 793–806. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2699625/

[ii] Heartherley, S.V., Hancock, K.M.F. and Rogers, P.J. (2006) Psychostimulant and other effects of caffeine in 9-11-year-old children. Journal of Child Psychology and Psychiatry. 47-2, 135-142.

[iii] Robinson TE, Berridge KC . The psychology and neurobiology of addiction: an incentive-sensitization view.

Addiction. 2000 Aug;95 Suppl 2:S91-117. http://www.ncbi.nlm.nih.gov/pubmed/11002906

Related Reading:

What Every Parent Should Know about Their Baby’s Developing Brain (Part 2)

Adolescence: What’s the Brain Got to Do with It?

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Categories: Brain Fitness, Brain Research, Family Focus

Tags: brain development, childhood obesity, cognitive skills, development, health and well being, nutrition, processing rate, sleep

Goodnight Room: Story Strategies for Building the Best Bedtimes

• March 8, 2011 by Martha Burns, Ph.D

Remember Good Night Moon by Margaret Wise Brown? When I think of this book, I think about how the bunny is snuggled into bed, toys put a way, moon peeking in through the window, and everyone and everything is whispering “good night.” I’ve noted that the “old lady whispering hush” is rocking in her chair far across the room, and the book The Runaway Bunny sits on the bedside table; story time has ended for this little bunny and now it’s time for sleep.

Everything is perfect and quiet. What might the perfect story time have looked like in that “good night room” 15 minutes before the book opens? First of all, the old lady would have been sitting much closer, maybe on the edge of the bed. And her soft, clear voice would be helping that little bunny not only relax, but learn to love books as well as solidify the rudiments of language.

Whenever possible, make a consistent habit of 15-30 minutes each evening to tell or read stories before bed. Just as it did for your child at a year of age, for your tot it will serve two purposes: quiet him down and prepare him for sleep, as well as introduce the repetition of words and sentence forms that build the school-important left hemisphere. As your two-year old begins to develop a love of specific books or stories, you will have a wealth of material to settle her down on car and plane trips where sitting still for long periods is mandatory.

And remember, a bedroom is usually the quietest room in a home. All the soft materials (the bedding, window coverings, rugs, and even “goodnight socks and bears”) actually absorb what hearing specialists call ambient noise, rendering your speech clearer and easier to perceive.  Reading in this quiet room helps your child learn to discriminate the subtle differences in speech sounds. As a bonus, if you read or tell stories to your tot in the bedroom, where you will be sitting right next to him, you will be providing the best speech signal available.  The easy rule I use to describe this is, “An arms span, from mouth to ear, makes sure all bunnies’ hearing is clear.”

It probably doesn’t matter what stories you tell or read. It is the natural clarity of the speech signal that occurs in a ”goodnight room,” the repetition that results from your child’s own preference for certain stories, and the closeness and attention that the child receives from the most important people in her life that make this short period of the day so important to your child. And, it goes without saying that the benefit to you will be that after this small investment of time, you will have some time to yourself to relax, read, enjoy a favorite television show, or just interact with your spouse.

Related Reading:

Creating Reading Intention to Improve Reading Comprehension Skills in Students

Sleep: An Essential Ingredient for Memory Function

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Categories: Family Focus, Reading & Learning

Tags: child reading development, language learning, learning environment, learning to read, phonemic awareness, sleep, toddler

How Much Sleep Do Children Need?

• February 1, 2011 by Martha Burns, Ph.D

Sleep is essential to health and well-being as well as performance in work and play. Sleep and wake cycles appear to be regulated by the brain. And, although sleep allows for renewal of organs of body, it is also vital to cognitive skills in children and adults. Just a small amount of sleep deprivation affects performance for days thereafter.

There are two kinds of sleep that adults and children cycle through during the night, non-rapid eye movement sleep (NREMS) which accounts for about 80% of sleep and occurs more frequently during the first half of the night and rapid eye movement sleep (REMS) that accounts for the other 20% as is more prevalent during the second half of the night.. Rapid eye movement occurs when we dream as our eyes dart back and forth under our closed eyelids. Despite this complex nature of sleep performance during the day is dependent on the total number of hours of sleep.[i]

Children need much more sleep than adults and it is important that they have schedules and an environment that conducive to adequate sleep. There is a great deal of scientific evidence regarding the importance of sleep to the developing brain yet our nations’ children are not getting enough.

The National Sleep Foundation (NSF) conducted a Poll in 2004 to determine the amount of sleep our nations’ children are receiving and factors that are affecting the quantity and quality of sleep our children receive.[ii]  In general they found that our nations’ children from birth through adolescence are sleep deprived: infants are getting one to two hours per day less sleep than experts recommend and toddlers through school aged children average from one half hour to two hours less per day.

Expert recommendations are provided below with U.S. averages in parentheses.

• 14-15 hours sleep per day for children aged 3-11 months  ( U.S. infants average is 12.7)
• 12-14 hours of sleep a day for children aged 1-3 years (U.S. toddlers average 11.7)
• 11-13 hours per day for children aged 3-5 children  (U.S. preschoolers average 10.4) 
• 10-11 hours for 1st through 5th grades children (U.S. children average 9.5)  

Children who do not get adequate sleep are more likely to develop problems getting to sleep and staying asleep at night. But most important, when children do not get adequate sleep experts report that, unlike adults who act lethargic during the day, children exhibit hyperactivity.

Two problems that experts say decrease the amount of sleep children get are consumption of caffeine during the day and having a television in the bedroom. The poll conducted by the National Sleep Foundation found that 43% of school-aged children, 30% of preschoolers and 18-20% of infants and toddlers have televisions in their rooms.

Another reason some children have trouble staying asleep is sleep apnea (brief stoppage of airflow at night that causes a child to awake). Doctors and parents may not suspect sleep is being affected by snoring because children do not exhibit the same behaviors as adults when they get insufficient sleep. Unlike adults suffering from sleep apnea who complain of fatigue and sleepiness, children may exhibit hyperactivity and aggressive behavior. So parents should tell their pediatricians if their child snores or wakes frequently during the night but also check for sleep deprivation when their child is showing increased activity or aggressive behavior that seems out of character for the child.

Related Reading:

The Imperative of Cultivating Healthy Adolescent Sleep Habits

Sleep: An Essential Ingredient for Memory Function

[i] Kruger, J.M., Rector, D.M., Roy, S., Van Dongen, H.P.A., Belenky, G. and Panksepp, J. (2008) Sleep as a fundamental property of neuronal assemblies. Nature Reveiws Neuroscience. 9, 12, 910-919

[ii] The National Sleep Foundation website contains a paper which summarizes the 2004 poll.www.sleepfoundation.org.

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Categories: Family Focus

Tags: behavior, health and well being, sleep, toddler

The Imperative of Cultivating Healthy Adolescent Sleep Habits

• July 8, 2010 by Bill Jenkins, Ph.D.

As dedicated parents and teachers, when we talk to adolescents, we tend to focus our coaching on coping with the big dangers like drugs, alcohol and sex. We talk a lot about the imperative of developing good eating and study habits. But when was the last time you talked to the teen in your life about sleep? Research has shown us that our young people’s sleep habits are suffering, creating negative ripples across their waking lives. Quite simply, we need to become better "sleep coaches."

Like breathing or eating, sleep is a physiological necessity. As sleeping and waking habits change during our adolescent years, youngsters begin to experience the effects of lost sleep. Even losing less than an hour a night on a regular basis can result in serious problems. In their 1998 study, "Sleep Schedules and Daytime Functioning in Adolescents", Amy Wolfson and Mary Carskadon examined the correlations between sleep/wake habits, student characteristics and daytime functioning (mood, performance and behavior). Their study of 3,120 students uncovered concerning trends:

• Forty-five percent of tenth to twelfth graders go to bed after midnight on school nights, and 90% go to bed later than that on weekends.
• On weekends, 10- to 15-year-olds get 30 to 60 minutes more sleep; by age 18, that difference goes up to over 2 hours.
• Reductions in sleep time were directly attributable to later bedtimes paired with no change to wake-up time.
• Students getting C’s, D’s and F’s got, on average, 25 minutes less sleep and went to bed 40 minutes later than their counterparts getting A’s and B’s.

See Wolfson and Carskadon’s paper for complete data, but on the whole, adolescents in their studies overall did not get enough sleep, which directly correlated with reduced capacities during the day.

So we know that these important minutes of sleep are being lost, but what are the neurological outcomes? In his 1999 study, "The Consequences of Insufficient Sleep for Adolescents," Ronald Dahl describes five effects that can create negative ripples across an adolescent’s life, such as: 1) sleepiness, 2) tiredness 3) mood, attention, and behavior, 4) impact of emotional and behavioral problems, and 5) bi-directional effects.

• Sleepiness: While highly stimulating activities can stave off sleepiness, a sleepy brain drops into sleep mode during periods of low stimulation. For a sleep-deprived adolescent, activities like reading, driving and classroom learning can be prime dozing times.
• Tiredness and decreased motivation: When we're tired, we find it difficult to initiate and follow through on tasks, especially those that we might find boring. Our motivation and ability to focus on future goals drops; we become less able to engage in activities like reading or studying.
• Emotional variability: Sleep-deprived brains experience a greater range of emotions. Adolescents who haven’t had enough sleep are more likely to experience more extremes of responses like anger, aggression, frustration, sadness and impatience.
• Attention and performance: Youngsters working with a lack of sleep experienced mental lapses in attention during simple tasks, as well as reduced abilities to perform more complex, multifaceted tasks.

So what can we do to change this trend and coach our young people to have healthier sleep habits? If knowledge is power, we can give them the facts. We can actively teach the importance of sleep and the science of circadian rhythms and our innate connection to natural cycles. We can inform our students about the importance of good, healthy sleep, and help them understand some of the real, serious consequences like those above. For some resources, check out this Circadian Rhythms Fact Sheet from the National Institute of General Medical Sciences or these five ideas for better sleep written specifically for teenagers.

Finally, as parents, we can create quiet, comforting evening environments and rituals in our homes to move our families from the fast pace of the day to a slower, protected, unpressured environment where sleep can come. For hints and tips, check out Sleep Rituals: Training The Body And The Mind by Dr. Michael Breus (from the Huffington Post, January 2010).

Are the teens in your life getting enough sleep?  Share your observations on the Scientific Learning Facebook page.

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Categories: Brain Fitness, Family Focus, Reading & Learning

Tags: academic problems, attention, behavior, cognitive skills, health and well being, high school learning, sleep, struggling students, teacher effectiveness

Sleep: An Essential Ingredient for Memory Function

• June 3, 2010 by Bill Jenkins, Ph.D.

We all know the old Ben Franklin quote, "Early to bed, early to rise, makes a man healthy, wealthy and wise." While I have not yet investigated the "wealthy" claim, Franklin was spot-on in the "healthy and wise" department; research has shown sleep to be a key contributor to optimal health and brain function.

Before we address sleep, here is a quick primer on some concepts regarding memory:

• Short-term memory, also known as "working memory," refers to memories that we use or refer to before discarding them or transferring them to long-term memory.
• Long-term memory refers to anything that happened more than a few minutes ago and breaks down into further categorizations, such as implicit/explicit and others. (See Posit Science, "Types of Memory" for a description of the different categories of memories.)
• Sleep benefits two specific forms of long-term memory: declarative (those memories that we can call up on-demand, such as facts and events) as well as procedural (those memories that are skills developed through repeated practice, such as playing the piano, keyboarding or wielding a tennis racquet).

How does the brain process information to turn it into memories? Memorization breaks down into three distinct stages:

• Stabilization, during which new data develops a resistance to interference from other information and “becomes” a memory.
• Consolidation, where memories are moved to structures in the brain where they become more permanent.
• Reconsolidation, whereby memories are strengthened, refined and modified for long-term storage as they are recalled and re-used.

Sleep plays a significant roll in the consolidation and re-consolidation stages of memory. Physiologically, slow-wave sleep (SWS) supports consolidation, while rapid eye movement (REM) sleep is more associated with reconsolidation processes.

From a purely practical standpoint, it boils down to this: a good memory requires a good night’s sleep. To keep one’s memory working, eight hours a night is a smart guideline. As for truly optimal memory function, the short daytime nap of sixty or ninety minutes—or even the five or ten minute cat nap—has been demonstrated to improve memory and recall.

For more reading, see:

• The memory function of sleep.  Diekelmann and Born.
• Memory Consolidation and reconsolidation: what is the role of sleep? (PDF) Stickgold and Walker.

 

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Categories: Brain Research, Reading & Learning

Tags: cognitive skills, health and well being, memory, processing, sleep