sleep + jia
We often hear that some of the best treatments for childhood rheumatic diseases include healthy eating, physical activity and a good night’s sleep. But we know that these activities are usually easier said than done.
When pain, worry, and the need for comfort keep us up at night, what impact does it have on our sleep and our overall health?
On February 15th, 2022, we heard from expert Sleep Coach, Dr. Glenn Landry (Ph.D. Sleep & Circadian Rhythms) from Elite Sleep and BC Children’s Pediatric Rheumatology Occupational Therapist, Sarah James as they discussed the importance of good sleep health for caregivers and for the entire family.
By watching this webinar, you will gain insight on:
- How to improve physical and mental health through better sleep.
- The impact of chronic sleep debt on human health and performance.
- Why can’t I fall asleep?
- Sleep tracking using technology and creating a solid bedtime routine
- What are circadian rhythms and why do I need to promote circadian regulation?
- and more!
0:00 – Welcome by Jennifer Wilson, executive director of Cassie and Friends
3:45 – Jennifer Wilson introduces Dr. Glenn Landry and Sarah James
5:20 – Sleep 101 Presentation by Dr. Glenn Landry 13:00 Sleep Deprivation
19:12 Sleep Debt & the Exhausted Brain
15:30 Health Hazards of Sleep Deprivation
24:55 What is Elite Sleep?
35:15 – Break
39:50 – Sleep 101 Presentation continues
40:00 Why Can’t I Sleep?
52:53 Let’s talk about drugs… (sleep aids, alcohol, etc.)
58:10 Sleep and Aging
1:11:00 How do I Fix a broken clock?
1:16:22 Circadian Rhythms and Promoting Strong Circadian Regulation
1:29:50 – Break
1:33:20 – Sleep 101 Presentation continues sharing his Fitbit Data
1:43:05 – Jennifer Wilson thanks Dr. Glenn Landry and invites Sarah James, live Q+A Session begins
1:43:25 – To Dr. Glenn Landry: Do you have strategies you are using with your kids right now for better sleep?
1:45:00 – To Dr. Glenn Landry: For those with juvenile arthritis, what are some strategies for dealing with factors that are out of your control in regard to sleep health, such as pain?
1:46:55 – To Sarah James and Dr. Glenn Landry: What are you seeing in the clinic, in terms of sleep challenges?
1:49:50 – To Dr. Glenn Landry: My daughter is 14 and has CRMO. She sleeps a lot. And goes to sleep easily, but she is always very tired. Is she not getting quality sleep?
1:51:25 – To Dr. Glenn Landry: My child is a very active 10-year-old. What is the recommended amount of sleep per night?
1:52:25 – To Sarah James: Are you adjusting the recommended amount of sleep for children with rheumatic diseases?
1:53:05 – To Dr. Glenn Landry: Are cold drugs, such as Distran, bad or good for sleep?
1:54:40 – To Dr. Glenn Landry: How do melatonin supplements for children at night affect sleep health?
1:58:00 – To Sarah James: How does prednisone affect sleep health? Any suggestions for insomnia while on prednisone?
2:01:45 What are the benefits of a weighted blanket?
2:02:30 Sleep and CBD
2:06:00 Jennifer Wilson gives thank you and closing remarks
sleep f.a.q.
A key point to remember with quantity and quality sleep is consistency, so focus on getting into and maintaining a good sleep routine both on weekdays and weekends. And since every child is different, be sure to talk to your pediatric rheumatology team about what could be interfering with your child’s sleep and how to improve it. Sleep is an important piece in managing chronic pain!
Sleep hygiene is important, but improving your sleep health status has more to do with improved circadian regulation: (1) build your sleep window; and (2) protect your sleep window by managing your light exposure, mealtimes, and physical activity during the day and night.
If you or your child tend to wake up with worrying thoughts, scheduling a ‘worry time’ in the later afternoon but not too close to bed can help to address these thoughts so they aren’t ruminating during the night. Uncluttering the mind before bed by writing out to-do lists, and maybe trying progressive muscle relaxation can also help to prepare for a good night’s sleep.
And remember, what you do when you can’t sleep determines your ability to sustain sleep at that time in the future; so protect your sleep window by avoiding light, activity, and food; try to take the negative emotion and frustration out of the awakening using mindfulness and meditation.
Yes, absolutely!
On school days, if it is challenging to nap within the ideal time window, incorporating some physical activity after school can boost energy and assist with falling asleep in the evening. If your teen is napping but then struggling with falling asleep at night, it may be worthwhile trying to reduce or limit napping.
If you’re at home during the day – try using the afternoon lull (typically between 1-4pm) to schedule a nap, make sure it’s not longer than an hour.
video resources
Sleep Learning Hub – About Kids Health
- Sleep Tips for Young Children & Older Children
- Sleep and Pain Resources
- Sleep and Mental Health Resources
- Sleep videos and more!
Check out Sleep: A Bed Time Story, a video (that’s been viewed over 3 million times!) created in partnership with Cassie + Friends and About Kids Health, to help teens get a good night’s sleep.
Arthritis Broadcast Network – Sleep and insomnia among people living with arthritis
Our friend, Cheryl Koen, Founder and President of Arthritis Consumer Experts (ACE), interviews Ms. Emilie McQuire, an undergraduate psychology student at the University of British Columbia working at Arthritis Research Canada. Emilie did a study on sleep and insomnia among people with arthritis under the supervision of Deborah DaCosta and presented it at this year’s CRA & AHPA Annual Scientific Meeting.
