More sleep in teenagers helps!

Teens Need more Sleep

It maybe obvious to those parents with post teen children, or those that say  “I’m tired and need to go to bed”, but often when struggling  with teenage bedtime, parents need to the  counter the argument posed by your teenager that they don’t need to go to bed yet!

Teens need more sleep as they are really different to adults and children
Teens need more sleep as they are really different to adults and children

Teenagers need sleep and It has been proven that teenagers are in a different time zone completely.  Starting school a little or a lot later seems to be of benefit with both mental health , mood  and academic performance. Some schools have deliberately started a lot later in the day maybe 10am or 11am. Some have started in the afternoon. Both have extended their hours into the evening, to the teen night day rhythm and adjusting to give a normal length academic day with excellent results in mood improvement and academic results.

With our system in the UK we could lobby to change the school time, but as a more logical approach an earlier bedtime for you teen may help.

Quite often, and I say this as a parent of a teen, its hard to reason with them(teens), but this evidence could help to get them to understand the necessity  for sleep.


“(Reuters Health) – Teens in Hong Kong whose high school delayed the start of the day by just 15 minutes got to sleep a little longer, were late to school less often and showed better mental health and focus, according to a new study.

Few teens get the suggested 8 to 10 hours of sleep per night and instead, they may try to make up sleep on weekends, which creates an irregular sleep pattern, the researchers write in the journal Sleep Medicine, online November 16.

Teens in both Hong Kong and the U.S. only get an average of about 7.5 hours of sleep on school days, said lead author Yun Kwok Wing of The Chinese University of Hong Kong.

“Even a modest delay could lead to a number of positive outcomes,” Wing told Reuters Health by email, adding that sleep deprivation has been linked to emotional, behavioral and physical health issues for teens.

To explore how delaying school start times might affect teens, the study team collected data on 1,377 students from two Hong Kong high schools.

One of the schools normally started at 7:45 a.m. and let out at 3:40 p.m. and the other normally started at 7:55 a.m. and let out at 3:55 p.m. For the experiment, the first school changed its start time to 8 a.m., compensating for the delay by shaving 15 minutes from lunch hour and retaining the 3:40 p.m. release time. The other school made no changes in its schedule.

Before the study began, researchers evaluated 617 students at the school that agreed to delay its start time and 556 students at the comparison school. All the teens filled out a week-long sleep diary and a small group had their sleep monitored with sensors to validate the sleep diaries. Students also filled out questionnaires asking about their sleeping and waking patterns, their mood and their behaviors, including smoking, drinking and consuming caffeine.

Five months later, the same measurements were performed.

Based on this data, the study team found that students in the delayed-start school spent slightly longer in bed – about an extra 10 minutes in the mornings – compared to the control school’s students.

Both groups went to bed slightly later as the study period went on and both continued to feel sleepy during the day and to oversleep on weekends.

But at the end of the study, the students in the delayed-start school had better overall mental health than the students in the comparison school. Their questionnaires and teacher reports indicated improvements in social behavior and relationships with peers, and they had fewer emotional problems than the comparison students.

The later starting students also had fewer behavioral issues, better concentration in class, less dozing off and less tardiness, according to teachers.

Nearly all teachers said they appreciated the later start time and that it improved their schedules and their own sleep, although some worried about possible changes in school dismissal time, class length and after-school activities.

Three quarters of students at the intervention school said that the delayed start time was helpful for sleep, attention and getting to school on time, though a small group had issues with transportation and the shortened lunch period.

“Youth are staying up late due to academic pressures, such as homework, or for social reasons like watching TV or engaging with social media,” said Karl Minges, a researcher at Yale University School of Medicine who studies adolescent sleep and school start times.

To compensate for the late bedtimes of teenagers, the American Academy of Pediatrics advocates for schools to begin at 8:30 a.m. or later, said Minges, who was not involved in the study.

“The resounding evidence, including the results of this study, suggests that delaying school start times can help kids get more sleep,” Minges said by email.

“Later school start time is an effective intervention in improving adolescent sleep and health,” Wing said.


Sciatica help at hand?

One route to solving sciatica

I thought that  I would share this real life story that was recently published by a doctor on a professional Medical web site in the USA. There is a direct similarity between what happens in the UK when a person gets back pain and the approach from the orthodox medical profession. There is a lot of pressure to have test after test, numerous appointments etc, until something is actually done to help the person.

Basically people want to get rid of their pain quickly to resume normal living.  Overall its good to see that the complimentary approach worked for him as it could for anyone. It Is important however, that you find an osteopath with appropriate training and suitable experience.

So it maybe time that you gave us a call: Willow Osteopaths on 01420 561247

Sciatica: A Love Story
Hello and welcome. I am Dr George Lundberg and this is At Large at Medscape.
How is your sciatica today? I say that because 80% of you either now have, have had, or will have the symptoms called “sciatica.” Low back pain is the single leading cause of disability worldwide and the second most common reason that American adults go to see their physicians. Not all low back pain is sciatica, but when the pain radiates past the butt, down the thigh, and into the leg, and even to the foot, all on one side, it probably is.
This story is, according to the teachings of many of my Stanford facultymates, the lowest level of evidence of validity—an anecdote. Yet, it is the nature of our tribe to believe our own experiences above almost any other form of evidence.
For more than 2 years, from time to time, I have experienced acute, excruciatingly painful, lancinating, searing, burning, right buttock, thigh, leg, and foot pain. It usually occurs immediately after an uneven, twisting exit from an automobile. I try hard not to perform that movement. Four episodes have been the worst. Symptoms usually disappear over hours or days. Nonsteroidal anti-inflammatory drugs (NSAIDs) have no effect.
In April 2016 I dropped in to my spine doctor’s office. I have degenerative cervical spine disease that has been treated successfully with exercise alone. I made an appointment for June to see about my sciatica.
Whoops! On Friday May 6 in San Francisco, I was exiting my wife’s SUV and, ooooeee! My back hurt—bad.
When my sciatica hits, hip pain prevents me from placing full standing weight on my right leg. I feel no pain while sitting, lying down, or driving. To relieve the pain and be able to walk requires that I bend forward at the waist at a 90º angle. Then I can walk fine, bent way over, but that places stress on many other body parts and is rather noticeable.
In a required public forum for the next 3 days in May, I toughed it out, but it hurt a lot.
Uninvited, an orthopedist told me bluntly that I probably had foraminal stenosis, needed nerve function measurements, and would probably require back surgery. A woman, unknown to me, urged me to have acupuncture because it worked for her sciatica. This was Saturday afternoon, the day before Mother’s Day.
First Treatment Trial: N=1
At 11:00 PM that night, with no improvement, I logged on to Google with my troubles, which sent me to I posted the details of my illness and went to sleep in the hotel. I woke up at my usual 6:00 AM and opened my iPad. In response to my late-night post, a licensed acupuncturist, educated in Chinese medicine at Five Branches University in Santa Cruz/San Jose, California, offered to see me that very morning in San Jose, as long as I could drive the 50 miles in time for her to treat me and still meet her son in Pacifica for Mother’s Day brunch.
I met her at 9:30 AM, still walking bent forward at a 90º angle. After 90 minutes of deep massage (including the psoas muscle), multineedle acupuncture, soft music, and Kinesio Taping my lower back over a smelly poultice, I got off the table, stood erect and pain free, and met my large family for Mother’s Day brunch.
Three days later, I did an all-day visiting professor gig at University of California, Davis, including presenting grand rounds. After 3 more days, I gave the commencement address at the University of Alabama School of Medicine, all pain free.
I saw my spine doctor in June and told my story. X-rays diagnosed degenerative lumbosacral spondylosis; no treatment recommended; return if more trouble.
Second Treatment Trial: N=1
I had a fine summer. But on Saturday, September 17, 2016, in Oxford, Mississippi, at a football game, I was jumping up and down, screaming, and twisted my back (Alabama 48–Ole Miss 43). Ooooeee! Hurts! (And I do not only mean Alabama quarterback Jalen Hurts.) NSAIDs were no help.
Three days, 2000 air miles, three airports, and seven car rides later, I walked, bent at 90º, into the same San Jose acupuncturist’s office. Ninety minutes later, after the same quadruple therapy, I stood erect, pain free, and I walked out fine, to drive myself home. That was 5 days ago. So far, so good.
Do I believe this treatment works? Oh yeah! You better believe I do. Does Medicare or my supplemental Blue pay for it? No, but I am working on that. Maybe some insurer will see this column. Stay tuned.
That is my opinion. I am Dr George Lundberg, at large at Medscape.


Committed to helping you lead an active pain free life. we Osteopathic practice providing hands on treatment and support for back pain, neck pain, Hip pain, Nerve, muscle and joint problems. We can help with nutritional help and located are just off of the A31 at Fourmarks, Alton, Hants