Expert Advice: How to Help Your Teen Sleep and Learn Better

Sleep-Teen
An Interview with Leading Sleep Doctor Michael Breus, PhD

With students across the nation getting ready to head back-to-school, I recently had the opportunity to sit down with nationally-renown sleep doctor Michael J. Breus, PhD, to get his advice on promoting healthy sleep habits—and good grades—for teens. Widely regarded as one of the nation’s foremost authorities on getting a good night’s sleep, Dr. Breus serves as a member of Lighting Science’s Scientific Advisory Board and will be publishing his newest book, “The Power of When” in September.

Dr. Breus, in your new bookThe Power of When,” you indicate that most teenagers have a Wolf chronotype. Can you explain what a chronotype is—and more specifically, what makes a Wolf chronotype different?

Sure. A chronotype is basically your body’s biological clock.  Your chronotype determines whether you’re a morning person or a night person, when you feel hungry, when you’re full of energy and when your need to wind down.

Based on what I’ve seen in my practice, I believe there are four basic chronotypes: Dolphins, Lions, Bears and Wolves. Most teenagers tend to fall into the Wolf chronotype, which means they have difficult waking up before 9 a.m., feel groggy until mid-day and usually don’t get tired until midnight or later.

(Laughing) As the mom of a 14-year-old, that sounds familiar! So with most high schools starting at 8 a.m., what does that mean for a teen with a Wolf chronotype?

Starting school at 8 a.m. is tough for most teens. At this age, they are biologically programmed to sleep later, so they wake up feeling groggy and may not be able to shake off that mental fog for hours.  Parents should know that their teens aren’t just being difficult.  They really are having difficulty getting up in the morning.

So how do you get a Wolf out-of-bed in the morning?

Parents may wish to look into getting their teens a dawn stimulator alarm clock, which will slowly illuminate their bedrooms like the sun. Let them hit the snooze button once, but then they need to get immediately out of bed.  If possible, have them go stand outside in the sunlight for 15 minutes.  If that’s not practical, 15 minutes of exposure to a light with high levels of blue light spectrum, such as Lighting Science’s Awake & Alert® bulb, will also have a stimulating effect and will help Wolves shake off that groggy feeling.

How much sleep do teens need?

Teens need about 8.5 to 9 hours of sleep at night. If they’re getting up at 7 a.m. to make it to school for 8 a.m., they should probably be going to sleep no later than 10 to 10:30 p.m., and most teens aren’t going to like that.

What can parents do to help their Wolves arrive at school feeling rested and ready to learn?

Getting a Wolf to school in the morning actually starts the night before. In order to help them wind down for a 10 to 10:30 bedtime, it’s critical to eliminate exposure to artificial light after the sun goes down.  Wolves are already biologically prone to staying up late, so any exposure to blue light in the evening will only further delay a good night’s rest.

I generally suggest that teens turn off the lights wherever they’re hanging out in the evening, or if that isn’t practical switching to a light, such as the GoodNight® bulb, which has most of the stimulating blue light spectrum filtered out.  Parents should also know that TVs, laptops and mobile phones emit a lot of blue spectrum, so encourage your kids to power down no later than 9 p.m. if you want them well-rested for the next school day.

sleep doctor

Dr. Michael Breus

What is blue light spectrum and why is it a problem?

Blue light spectrum isn’t inherently good or bad, but it has stimulating effects upon the body, so timing is critical. Although we don’t really notice it, light is made up of a full range of colors.  Light that looks warm and inviting has more yellow and red spectrum, whereas light that looks bright and white has more blue light spectrum.  Exposure to blue light spectrum during the day can be
great for teens by boosting their mood and helping them concentrate and learn better.  Exposure to blue light spectrum at night, however will delay sleep by preventing your teen’s body from producing the sleep hormone melatonin.  That’s why lights out at night is one of my top recommendations for promoting a good night’s sleep—and for good grades as well.

What does sleep have to do with good grades?

A lot of people are surprised to hear that pulling an all-nighter is probably one of the worst things that teens can do to prep for a test the following day. Absorbing and retaining new information actually happens during sleep, so studying for an hour or two and then going to bed is actually more effective than burning the midnight oil.  Sleep secures facts and figures in the brain so that they can be retrieved during that exam, and also frees up memory so that teens can absorb more information the following day.

Thanks Dr. Breus. These are great tips!  One last question.  Where can people go to find more information about Wolves and the other three chronotypes?

I’ve created a fun, 45 second quiz that will help people identify their chronotype.  My new book, “The Power of When,” also contains a wealth of information about the four different chronotypes, as well as practical advice about how to schedule activities such as working out, asking for a raise or falling in love for the best results.

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LIGHTING SCIENCE LAUNCHES THE DURABULB

­ LS_Dura_8

SHATTER-RESISTANT LED LEADS PACK IN DURABILITY

West Warwick, RI (August 22, 2016) –  LED innovation powerhouse Lighting Science is proud to release the Durabulb, a shatter-resistant lamp designed to withstand life’s inevitable bumps and drops without breaking, while still providing the high quality of light expected for all of today’s residential, commercial and industrial applications.  The Durabulb artfully blends leading-edge LED design and contemporary styling with rugged, yet lightweight, construction that resists breaking or shattering due to impact, vibration and external stresses.  This revolutionary new lamp also provides even, omni-directional illumination, making it the perfect lighting solution for rough service areas like factory settings, indoor construction sites and garages.

“The Durabulb is just one in a series of differentiated, forward-looking new products that Lighting Science is introducing this year as we re-emerge as a leader in the rapidly commoditizing LED lighting marketplace,” said Pete Rumsey, Executive Vice President of Business Development for Lighting Science. “We’re not sure if it’s the toughest bulb on the block, but we had a lot of fun putting the Durabulb to the test, including dropping it from an eight story building and hitting it with a tennis racket.  We even mailed it—unpackaged, with nothing but a label on it through the U.S. postal system—and it still worked.”

The genius of the Durabulb lies not only in its rugged design, but also in its energy-efficiency and limited impact upon the environment.  The Durabulb uses 80 percent less energy than comparable incandescent bulbs.  In addition, thanks to its tough, polycarbonate plastic shell, the Durabulb can be shipped and stocked in recyclable plastic tubs of 10-20 bulbs, in addition to more traditional two-pack options.  As a result of sustainable design focus maximizing lumens per gram, the Durabulb uses about 30 percent less material than similar products, making it the most environmentally-friendly lighting choice.

According to Rumsey, the Durabulb is now available to commercial distributors and wholesalers and will be carried by many of the nation’s largest retailers starting in September.

“The Durabulb is generating a lot of excitement from our distribution and wholesale channels who view it as a real problem-solver for their customers,” said Rumsey.

The Durabulb is available in dimmable and non-dimmable 60 watt equivalent options, making it the ideal replacement for any A19 compatible luminaire in indoor commercial sites and in the home.  Its patented technology has a three-year warranty with normal use and lasts up to 10,000 hours—or about ten times longer than traditional incandescent bulbs.

Lighting Science has long been at the forefront of innovation.  At their lab in Cocoa Beach, Florida, they are experimenting with LEDs designed to help purify water, sanitize surfaces, and correct vision—all through the patented technology of founder and Chief Technology Officer Fred Maxik.  The company is best-known, however, for their home- and office-oriented HealthE™ series of biological lighting.  Earlier this year, they launched the Genesis, the first 24-hour circadian lamp, which can help with jet lag and
other sleep-related conditions.

 

About Lighting Science Group

Lighting Science Group Corporation (OTCQB:LSCG) is a global leader in innovative LED lighting solutions that designs, manufactures and brings to market advanced, intelligent products for consumer and commercial applications. We are committed to using the science of light to improve the lives and health of people and our planet by inventing breakthrough, biologically-friendly LED lamps and lighting fixtures. Lighting Science is headquartered in West Warwick, RI, with research and development facilities in Melbourne, Florida, and offices in Hong Kong, PRC.  Find out more about us and our products at www.lsgc.com and join us on Facebook, Twitter, LinkedIn and the Lighting Science Blog.

 

For more information, please contact:

Alexandra Polier  |   alex@whatisyourdna.com  |  917.693.2768

Dustin O’Neal  |   dustin@whatisyourdna.com  |  361.232.9600

 

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How to Choose the Best Recessed Lighting for your Home Rennovation

Recessed Lighting

Recessed lighting fixtures– or downlights– are lighting fixtures that are typically built into the ceilings of houses. Low profile in application, recessed lighting provides a wide variety of lighting options. For homeowners planning or participating in a home renovation, there are a lot of recessed lighting fixture variations out there, so here are four things to take into consideration when planning your redesign.

Easy to Install

When doing a home renovation you typically want to use a contractor as little as possible to save money. Ease of installation will be critical to the success of a DIYer.  Utilizing a snap-fit mounting, our latest Glimpse ® Advantage fixture, for example, is designed to be retrofitted into an industry standard 4” or 6”recessed downlight. Even if there is no fixture installed where you need more light, the Glimpse also mounts directly to a standard 4” junction box (J-box).  Once installed, the fixture remains flush to the ceiling, giving your favorite living spaces a sleek aesthetic.

Quality Lighting

Quality can mean many things for a lighting fixture, but ultimately you’re going to look for aesthetically pleasing light. Recessed lights provide ambient lighting that is meant to be uniform and equally distributed.  As no one wants low-quality lights that cause eye fatigue, you should always use high-performance LEDs.  To provide superior color accuracy, you will need to look at a fixture or lamp’s Color Rendering

To provide superior color accuracy, you will need to look at a fixture or lamp’s Color Rendering Index (CRI). The CRI quantitatively measures fixtures and lamps against an “ideal” light source and has a maximum value of 100.  Any fixture with 90 + CRI will be close to the theoretical maximum value and, therefore, colors are accurately rendered under their light.

R9 is another value to look for as it denotes more vivid colors.  Skin tones, makeup, clothing, curtains, and artwork are typical examples of items that will suffer in tone with low R9 values.  Most commodity LED lamps will have R9 = 0 or even slightly negative values, which you would want to avoid.  The Glimpse Advantage has an R9 of 50, which is setting an industry standard.

Last, you want to have options for color temperature so that you can find the perfect color for your personal spaces. Warmer temperatures are typically on the lower end of the spectrum (2200K-3000K), standard “daylight” temperatures being approximately 4000K, and cooler colors with more of a blue hue are in the 5000K+ range.

Advanced Features and High Performance

An important performance feature needed to deliver quality lighting in your home is immobility. That may seem like an obviously one, but when choosing fixtures you must first make sure immobility is included and then you want to look for a strong range.  Some LED fixtures/lamps work with dimming switches, but may only dim down to a certain level, like 20%.  You want a wider range of flicker and noise free dimming.  Our Glimpse Advantage fixtures have a dimmable range of 10% to 100%.

Wet rating is an important consideration for installation areas around showers, baths, outdoor patios with covered ceilings, porte-cocheres, and pool areas you ideally want fixtures to be uniform and one way to avoid having a mix of different fixtures throughout your home is to make sure the option you choose is wet rated.

Finally, you want your high-performance fixtures and bulbs to be backed by a rock-solid warranty and a lengthy lifespan of around 50,000 hours.

The Downlight Reborn

We, of course, recommend our Glimpse Advantage downlight as they truly set the industry standard for downlights.  Since its recent release, the Glimpse has been making waves with home renovators with an eye for contemporary design, members of the construction and building industries seeking ultimate energy-efficiency, and retailers counting on ambient and task lighting to liven up the merchandise.

Simple, efficient, slender, and space-saving — Glimpse is a small package which provides big performance. For more information about this innovative contemporary lighting solution, reach out to Lighting Science. We’re ready to light the way.




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