5 Tips To Improve The Quality Of Your Child’s Sleep 😴

As adults, we easily recognize the benefits of a good night’s sleep for ourselves, and certainly we want the same for our children.

Sleep has an important restorative role to play and it is critical for healthy growth and development. Proper sleep can also help prevent health problems now and in the future. 👶

It is important to understand your child’s sleep needs and identify potential sleep problems early. Children need an ample amount of sleep to ensure that they are energized and have the ability to excel at the activities they enjoy. 😊

As a family, there are ways to build in good habits into your nightly routine to help your children get better sleep. 👨‍👩‍👧‍👦

Tip 1 - A child’s bedroom should be a safe, secure, and quiet sleeping environment:

💻 Consider distancing electronics and devices away from the bed or keeping them out of the bedroom entirely.

Tip 2 - Establish a bedtime routine:

⏰ It is important to provide a short and consistent routine for children before bed.

⏰ A good routine will relax the child and encourage sleep.

⏰ The routine should be carried out in the child’s bedroom and should take place 15 to 30 minutes before bedtime.

⏰ It is recommended that the routine is predictable and consistent.

⏰ Be sure that there is a set bedtime.

Tip 3 - Keep a regular schedule:

📅 The bedtime routine and schedule should be followed every day, with the routine continued on weekends.

Tip 4 - Teaching a child to fall asleep alone:

🧒 When a child is older (over six months) the parent can slowly remove themselves from their bedside, allowing the child to grow accustomed to sleeping on their own.

Tip 5 - Encouraging daytime activities that help a child sleep at night:

🏃‍♂️ Exercise can help or hinder sleep depending on the time of the day that activity took place.

🤾‍♀️Exercise during the day will help the child fall asleep at night, whereas exercise close to bedtime may cause sleep onset insomnia. Ideally, exercise should stop two to three hours before bedtime.

Getting a good night’s sleep is important for everyone. But, like many good habits, it’s important to start at an early age. Creating a routine now is one of the easiest ways to make good sleep hygiene a long-lasting practice for your children. ✅

For more tips on maintaining sleep hygiene, visit your chiropractor.

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Choosing The Right Backpack For Your Children

By Dr. John A. Papa, DC, FCCPOR(C)

Carrying a poorly designed or overloaded backpack can place excessive weight on a child’s growing spinal column.  This type of daily physical stress can lead to irritation and injury of the spine, joints, and muscles, which can potentially result in postural changes, back pain, and headaches.

 

Parents and children can avoid injury by following these simple rules with respect to choosing, packing, and carrying a backpack.

1.    Pick the correct size:  Choose a backpack that is proportionate to body size and not larger than needed.  The top of the backpack should not extend higher than the top of the shoulder, and the bottom should not fall below the top of the hipbone.

2.    Choose lightweight material:  Select a backpack made of light material.  For example, nylon, vinyl or canvas instead of leather.

3.    Strap it up:  The shoulder straps should be at least two inches wide, adjustable, and padded.  Ensure that they do not cut into or fit too snugly around and under the arms.  A hip strap or waist belt helps to effectively redistribute as much as 50 to 70 percent of the weight off the shoulders and spine onto the pelvis, balancing the backpack weight more evenly.

4.   Padding goes a long way:  A backpack should have a padded back for added protection and comfort.  Pack odd-shaped items on the outside so they do not dig into the back.

5.    Pack it right:  Contents should be evenly distributed, with the heaviest items packed closest to the body.  This reduces the strain, as the weight is closer to the body’s centre of gravity.

6.   More pockets are better:  Choose a backpack that has several individual pockets instead of one large compartment.  This will help to distribute the weight evenly and keep contents from shifting.

7.    Wheels and handles:  Explore other backpack options such as a backpack with wheels and a pull handle for easy rolling.

8.   Weight is everything:  Backpacks should never exceed 15 percent of a secondary school child’s body weight or 10 percent of an elementary school child’s body weight.

9.    Handle with care:  Children should learn to squat or kneel to pick up their backpacks, and use their legs by bending at the knees and not twisting the back when lifting.  Backpacks can be placed on a counter, chair or table before they are put on.  Slinging backpacks on one side of the body may place excessive stress on the joints and muscles of the mid and lower back.

Parents should ask their kids to report any pain or other problems resulting from carrying a backpack.  If the pain is severe or persistent, seek care from a qualified health professional.  For more information, visit www.nhwc.ca.  The author credits the Ontario Chiropractic Association (OCA) in the preparation of this educational information for use by its members and the public.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Choosing The Right Backpack For Your Children

By Dr. John A. Papa, DC, FCCPOR(C)

Carrying a poorly designed or overloaded backpack can place excessive weight on a child’s growing spinal column.  This type of daily physical stress can lead to irritation and injury of the spine, joints, and muscles, which can potentially result in postural changes, back pain, and headaches.

 

Parents and children can avoid injury by following these simple rules with respect to choosing, packing, and carrying a backpack.

1.    Pick the correct size:  Choose a backpack that is proportionate to body size and not larger than needed.  The top of the backpack should not extend higher than the top of the shoulder, and the bottom should not fall below the top of the hipbone.

 

2.    Choose lightweight material:  Select a backpack made of light material.  For example, nylon, vinyl or canvas instead of leather.

3.    Strap it up:  The shoulder straps should be at least two inches wide, adjustable, and padded.  Ensure that they do not cut into or fit too snugly around and under the arms.  A hip strap or waist belt helps to effectively redistribute as much as 50 to 70 percent of the weight off the shoulders and spine onto the pelvis, balancing the backpack weight more evenly.

 

4.    Padding goes a long way:  A backpack should have a padded back for added protection and comfort.  Pack odd-shaped items on the outside so they do not dig into the back.

 

5.    Pack it right:  Contents should be evenly distributed, with the heaviest items packed closest to the body.  This reduces the strain, as the weight is closer to the body’s centre of gravity.

 

6.    More pockets are better:  Choose a backpack that has several individual pockets instead of one large compartment.  This will help to distribute the weight evenly and keep contents from shifting.

 

7.   Wheels and handles:  Explore other backpack options such as a backpack with wheels and a pull handle for easy rolling.

 

8.    Weight is everything:  Backpacks should never exceed 15 percent of a secondary school child’s body weight or 10 percent of an elementary school child’s body weight.

 

9.    Handle with care:  Children should learn to squat or kneel to pick up their backpacks, and use their legs by bending at the knees and not twisting the back when lifting.  Backpacks can be placed on a counter, chair or table before they are put on.  Slinging backpacks on one side of the body may place excessive stress on the joints and muscles of the mid and lower back.

 

Parents should ask their kids to report any pain or other problems resulting from carrying a backpack.  If the pain is severe or persistent, seek care from a qualified health professional.  For more information, visit www.nhwc.ca.  The author credits the Ontario Chiropractic Association (OCA) in the preparation of this educational information for use by its members and the public.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

5 Tips To Improve The Quality Of Your Child’s Sleep

Canadian Chiropractic Association

We often take great care to ensure our children build good personal hygiene habits such as brushing their teeth and bathing. But do we pay as much attention to our children’s sleep hygiene? As adults, we easily recognize the benefits of a good night’s sleep for ourselves, and certainly we want the same for our children. Sleep has an important restorative role to play and it is critical for healthy growth and development. Proper sleep can also help prevent health problems now and in the future.

 

It is important to understand your child’s sleep needs and identify potential sleep problems early. Children need an ample amount of sleep to ensure that they are energized and have the ability to excel at the activities they enjoy.

 

If you are concerned about your children’s quality of sleep, you may notice the following signs¹:

• Falling grades in school
• Poor self esteem
• Either low or excessive appetite
• Headaches or migraines
• Hyperactive behaviour
• Difficulties with attention

 

As a family, there are ways to build in good habits into your nightly routine to help your children get better sleep.

 

The Encyclopedia on Early Child Development recommends the following tips for good sleep hygiene in children²:

 

Tip 1: A child’s bedroom should be a safe, secure, and quiet sleeping environment: Consider distancing electronics and devices away from the bed or keeping them out of the bedroom entirely.

 

Tip 2: Establish a bedtime routine: It is important to provide a short and consistent routine for children before bed. A good routine will relax the child and encourage sleep. The routine should be carried out in the child’s bedroom and should take place 15 to 30 minutes before bedtime. It is recommended that the routine is predictable and consistent. Also be sure that there is a set bedtime.

 

Tip 3: Keep a regular schedule: The bedtime routine and schedule should be followed every day,

with the routine continued on weekends.

 

Tip 4: Teaching a child to fall asleep alone: When a child is older (over six months) the parent can slowly remove themselves from their bedside, allowing the child to grow accustomed to sleeping on their own.

 

Tip 5: Encouraging daytime activities that help a child sleep at night: Exercise can help or hinder sleep depending on the time of the day that activity took place. Exercise during the day will help the child fall asleep at night, whereas exercise close to bedtime may cause sleep onset insomnia. Ideally, exercise should stop two to three hours before bedtime.

 

Getting a good night’s sleep is important for everyone. But, like many good habits, it’s important to start at an early age. With the new school year approaching, creating a routine now is one of the easiest ways to make good sleep hygiene a long-lasting practice for your children.

For more tips on maintaining sleep hygiene, visit your chiropractor.

References

1University of North Carolina at Chapel Hill. “Kids and Sleep.” https://www.google.ca/url?sa=t&rct=j&q=&esrc=s&source=web&cd=25&ved=0ahUKEwi-6YT69eHMAhUEdD4KHTW1Dcs4FBAWCDIwBA&url=https%3A%2F%2Fsleephygiene.web.unc.edu%2Ffiles%2F2012%2F12%2FKids-and-Sleep1.pptx&usg=AFQjCNFXJtjwqYtArTh8BBKH5XEhO79xTw

2Shelly Weiss. “Tips for Parents: Prevention and Management of Sleep Problems.” May 10, 2010. https://www.child-encyclopedia.com/Pages/PDF/WeissANGxp.pdf

Tips to Avoid Strain From Your Backpack Or Handbag

By Dr. R. Greg Lusk, DC

 

It's back to school season which is a great time for a refresher on helpful tips to minimize the strain from carrying a bag.  And these tips don't only apply to backpacks, but to handbags, laptop bags, sports bags, luggage, or whatever other bag you can think of.  The Ontario Chiropractic Association's "Pack it Light, Wear it Right" campaign is credited as the source of the following recommendations, with additional resources and free access to informative materials being available in the Public Education section of their website, www.chiropractic.on.ca.

 

An improperly loaded or positioned bag can cause undue strain on your body.  Due to the excessive load or the compensations made to carry the bag, discomfort may present as neck or back pain, headaches, or symptoms into the arms or legs.  It is estimated that 50% of children experience at least one episode of low back pain by their teenage years, with backpacks thought to be one cause.  It is also known that a prior history of back pain makes one more likely to experience a future episode, so aiming to delay or avoid the initial experience is worthy endeavour.

Let's start with choosing a bag.  A lightweight vinyl or canvas bag is best versus a leather one which tends to be heavier.  It is ideal for shoulder straps to be wide, adjustable, and padded so the load of the bag can be distributed over as much of your body as possible and not dig into the muscles around your neck and shoulders.  It is also best for the bag to have multiple pockets and/or compartments.  Not only does this make organizing easier but it spreads the weight of the contents around so the load can be nicely balanced.  If carrying the bag, it should be proportionate to your body size and not excessively large.  Some bags also come with wheels and pull handles, notably luggage, laptop bags, and larger sporting gear bags, and this is a great way to avoid bearing the load while transporting it.

Next comes packing the bag.  A loaded bag that will  be carried should not weigh more than 10-15 percent of your body weight.  As an example, for a 150 lb individual, that is 15-22.5 lbs.  Therefore, be selective in what you really need to pack.  I know I periodically check my shoulder bag and find some item that I put in there a while ago that no longer needs to be toted around on a daily basis.  If you cannot pack overly light, consider using multiple bags to split up the weight evenly.  Pack heaviest items at the bottom and as mentioned use the various compartments to best distribute the load.

We'll finish with lifting and carrying bags.  While lifting, be sure to keep your back straight and  bend at your hips and knees.  This is particularly true for heavier bags such as luggage and sporting bags, especially if you're stooped forward getting them out of the trunk of a vehicle.  If there are two shoulder straps use both as slinging the bag over one shoulder will lead to compensations being made and asymmetrical strain on your body.  If there is only one strap lift it over your head so that it rests on the shoulder opposite the bag, as this best distributes the weight.  In this scenario, be sure to alternate sides to share the strain of the bag.

 

This article is for general information purposes only and is not to be taken as professional medical advice.

Choosing The Right Backpack For Your Children

By Dr. John A. Papa, DC, FCCPOR(C)

Carrying a poorly designed or overloaded backpack can place excessive weight on a child’s growing spinal column.  This type of daily physical stress can lead to irritation and injury of the spine, joints, and muscles, which can potentially result in postural changes, back pain, and headaches.

 

Parents and children can avoid injury by following these simple rules with respect to choosing, packing, and carrying a backpack.

 

1.    Pick the correct size:  Choose a backpack that is proportionate to body size and not larger than needed.  The top of the backpack should not extend higher than the top of the shoulder, and the bottom should not fall below the top of the hipbone.

 

2.    Choose lightweight material:  Select a backpack made of light material.  For example, nylon, vinyl or canvas instead of leather.

 

3.    Strap it up:  The shoulder straps should be at least two inches wide, adjustable, and padded.  Ensure that they do not cut into or fit too snugly around and under the arms.  A hip strap or waist belt helps to effectively redistribute as much as 50 to 70 percent of the weight off the shoulders and spine onto the pelvis, balancing the backpack weight more evenly.

 

4.    Padding goes a long way:  A backpack should have a padded back for added protection and comfort.  Pack odd-shaped items on the outside so they do not dig into the back.

 

5.    Pack it right:  Contents should be evenly distributed, with the heaviest items packed closest to the body.  This reduces the strain, as the weight is closer to the body’s centre of gravity.

 

6.    More pockets are better:  Choose a backpack that has several individual pockets instead of one large compartment.  This will help to distribute the weight evenly and keep contents from shifting.

 

7.    Wheels and handles:  Explore other backpack options such as a backpack with wheels and a pull handle for easy rolling.

 

8.    Weight is everything:  Backpacks should never exceed 15 percent of a secondary school child’s body weight or 10 percent of an elementary school child’s body weight.

 

9.    Handle with care:  Children should learn to squat or kneel to pick up their backpacks, and use their legs by bending at the knees and not twisting the back when lifting.  Backpacks can be placed on a counter, chair or table before they are put on.  Slinging backpacks on one side of the body may place excessive stress on the joints and muscles of the mid and lower back.

 

Parents should ask their kids to report any pain or other problems resulting from carrying a backpack.  If the pain is severe or persistent, seek care from a qualified health professional.  For more information, visit www.nhwc.ca.  The author credits the Ontario Chiropractic Association (OCA) in the preparation of this educational information for use by its members and the public.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Choosing The Right Backpack For Your Children

By Dr. John A. Papa, DC, FCCPOR(C)

Carrying a poorly designed or overloaded backpack can place excessive weight on a child’s growing spinal column.  This type of daily physical stress can lead to irritation and injury of the spine, joints, and muscles, which can potentially result in postural changes, back pain, and headaches.

 

Parents and children can avoid injury by following these simple rules with respect to choosing, packing, and carrying a backpack.

 

1.    Pick the correct size:  Choose a backpack that is proportionate to body size and not larger than needed.  The top of the backpack should not extend higher than the top of the shoulder, and the bottom should not fall below the top of the hipbone.

 

2.    Choose lightweight material:  Select a backpack made of light material.  For example, nylon, vinyl or canvas instead of leather.

 

3.    Strap it up:  The shoulder straps should be at least two inches wide, adjustable, and padded.  Ensure that they do not cut into or fit too snugly around and under the arms.  A hip strap or waist belt helps to effectively redistribute as much as 50 to 70 percent of the weight off the shoulders and spine onto the pelvis, balancing the backpack weight more evenly.

 

4.    Padding goes a long way:  A backpack should have a padded back for added protection and comfort.  Pack odd-shaped items on the outside so they do not dig into the back.

 

5.    Pack it right:  Contents should be evenly distributed, with the heaviest items packed closest to the body.  This reduces the strain, as the weight is closer to the body’s centre of gravity.

 

6.    More pockets are better:  Choose a backpack that has several individual pockets instead of one large compartment.  This will help to distribute the weight evenly and keep contents from shifting.

 

7.    Wheels and handles:  Explore other backpack options such as a backpack with wheels and a pull handle for easy rolling.

 

8.    Weight is everything:  Backpacks should never exceed 15 percent of a secondary school child’s body weight or 10 percent of an elementary school child’s body weight.

 

9.    Handle with care:  Children should learn to squat or kneel to pick up their backpacks, and use their legs by bending at the knees and not twisting the back when lifting.  Backpacks can be placed on a counter, chair or table before they are put on.  Slinging backpacks on one side of the body may place excessive stress on the joints and muscles of the mid and lower back.

 

Parents should ask their kids to report any pain or other problems resulting from carrying a backpack.  If the pain is severe or persistent, seek care from a qualified health professional.  For more information, visit www.nhwc.ca.  The author credits the Ontario Chiropractic Association (OCA) in the preparation of this educational information for use by its members and the public.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Choosing The Right Backpack For Your Children

By:  Dr. John A. Papa, DC, FCCPOR(C)

 

Carrying a poorly designed or overloaded backpack can place excessive weight on a child’s growing spinal column.  This type of daily physical stress can lead to potential irritation and injury of the spine, joints, and muscles resulting in postural changes, back pain, and headaches.

Parents and children can avoid injury by following these simple rules with respect to choosing, packing, and carrying a backpack.

1.    Pick the correct size:  Choose a backpack that is proportionate to body size and not larger than needed.  The top of the backpack should not extend higher than the top of the shoulder, and the bottom should not fall below the top of the hipbone.

2.    Choose lightweight material:  Select a backpack made of light material.  For example, vinyl or canvas instead of leather.

3.    Strap it up:  The shoulder straps should be at least two inches wide, adjustable, and padded.  Ensure that they do not cut into or fit too snugly around and under the arms.  A hip strap or waist belt helps to effectively redistribute as much as 50 to 70 percent of the weight off the shoulders and spine onto the pelvis, balancing the backpack weight more evenly.

4.    Padding goes a long way:  A backpack should have a padded back for added protection and comfort.  Pack odd-shaped items on the  outside so they do not dig into the back.

5.    Pack it right:  Contents should be evenly distributed, with the heaviest items packed closest to the body.  This reduces the strain, as the weight is closer to the body’s centre of gravity.

6.    More pockets are better:  Choose a backpack that has several individual pockets instead of one large compartment.  This will help to distribute the weight evenly and keep contents from shifting.

7.    Wheels and handles:  Explore other backpack options such as a backpack with wheels and a pull handle for easy rolling.

8.    Weight is everything:  Backpacks should never exceed 15 percent of a secondary school child’s body weight or 10 percent of an elementary school child’s body weight.

9.    Handle with care:  Children should learn to squat or kneel to pick up their backpacks, and use their legs by bending at the knees and not twisting the back when lifting.  Backpacks can be placed on a counter, chair or table before they are put on.  Slinging backpacks on one side of the body may place excessive stress on the joints and muscles of the mid and lower back.

 

Parents should ask their kids to report any pain or other problems resulting from carrying a backpack.  If the pain is severe or persistent, seek care from a qualified health professional.  For more information, visit www.nhwc.ca.  The author credits the OCA in the preparation of this educational information for use by its members and the public.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.