Archive for November, 2006
Good sleep habits for kids are as important as they are an essential for health, proper growth and well-being. Children, who get plenty of sleep every night function better throughout the day, are more alert, and their concentration, memory, and performance are better than those who don’t sleep well. As well children with sleep problems are less likely to develop behavioral problems of any kind, moodiness, anxiety or depression.
The needs of sleep vary from child to child but school age children in general require in the area of nine to twelve hours of sleep per night. If you are unsure whether or not your child is getting enough sleep every night consider these things- if a child can fall asleep within a period of fifteen minutes to a half an hour than he or she is getting enough sleep; if he/she wakes up easily in the morning that is a good sign; if he/she is wide awake, energetic and alert throughout the school day then the nighttime sleep is sufficient. It is important to explain to your child why getting enough sleep every night is significant, not only in terms of his/her health but also for performance in school and other activities such as sports, music, playtime, etc.
Above all else the number one tip to encourage good sleep habits in your child is to develop and follow a routine before bedtime. A routine is good for children because children like predictability and a bedtime routine makes it easier for a kid to calm down after their busy day, crawl into bed and drift off to sleep. A typical bedtime routine for a child should look something like this- a light snack (such as milk and cookies, but avoid chocolate cookies as they contain caffeine), a relaxing bath, dry off and put on pajamas, wash face and brush teeth, read a bedtime story and then it’s good night and lights out. Always ensure that a child’s room is at a comfortable temperature (the mid sixties is good) and that it is peaceful and quiet. Also many children do not want to be left in the complete darkness while they sleep so getting a nightlight is a worthwhile purchase to make. And remember, stick to the same bedtime every night. An occasional change in the bedtime routine, such as when grandparents visit or during a holiday weekend is one thing, but for the most part, a consistent routine is best.
It is an excellent idea to devise a specific cut-off time for entertainment for your child, in terms of television, video games, and the computer and so on. It is not a good idea to have a television or a computer in a child’s bedroom, as they can be easily distracted or tempted to play after they are told, “Enough for today.” It is an even better idea to cease television, computer or videos an hour before bedtime in order to make the preparation for sleep a calm and relaxing experience. A child does not need anything stimulating before bedtime. In fact a recent study into this showed that watching television right before bedtime can inhibit a child’s ability to fall asleep and stay asleep.
Children can suffer from sleep disorders just like people of any age can. Sleep apnea, insomnia, bruxism (teeth grinding), enuresis (bed wetting), asthma that is nocturnal in nature and nightmares can all occur in children. If your child is having problems with sleep the sooner you make a visit to the doctor to decide upon a course of action, the better. Stress can cause sleepless nights for children so always encourage your son or daughter to talk with you about any concerns or worries he or she is having, whether they be family problems, school related problems (such as peer pressure, bullying, anxiety about tests or grades) and so on.
Try to make the whole sleep experience as positive and uplifting as can be. Encourage your child to learn how to fall asleep on his/her own and not to need to rely on you. Research has proven that a child sleeping in a parent’s bed runs a risk of them suffocating or being strangled and also fosters dependence to an unhealthy extent. None of these things are as likely to happen when the child is alone in their own bed. It is the kid who can be alone and fall asleep by him/herself who learns better how to cope with moments when he or she is awakened during the night. The only time that you might want to stay with your child until they fall asleep is if they are sick or extremely fearful.
Posted in Sleep
Do you find yourself lying in bed at night, hoping for sleep? If you suffer from occasional bouts of insomnia, here are seven sleep aids that can help send you off to night-night land.
1. Special sleep-friendly pillows. With the increased awareness of the importance of receiving a good night’s sleep, a number of sleep-friendly pillows are now available for sleep-hungry individuals. Some pillows are specifically designed to help reduce the frequency and intensity of snoring. Snoring is one of the greatest detractors to a good night’s sleep. The new PillowPositive is a special patented cervical pillow. Clinical trials have shown its efficacy in helping reduce snoring. PillowPositive encourages the user to position their head in order to avoid positions that leave the airway passages vulnerable to snoring.
Another sleep-friendly pillow is the Nelson Sound Sleeper. The Nelson Sound Sleeper is an ergonomically designed pillow that has built-in speakers that allow relaxing music to be funneled to the user. The Nelson Sound Sleeper is made for the whole body. It supports a healthy inclined position that reflects the body’s natural curvature, and which supports the spine. The Nelson Sound Sleeper is designed to support and distribute equally the user’s body weight, regardless of what side or sleeping position the sleeper has taken.
2. The scent of sleep: aromatherapy sleep aids that will send you off to dream land sweetly. Although many people scoffed when aromatherapy first caught the public’s attention, research shows that essential oils can be quite effective in alleviating all sorts of medical conditions. Lavender has proven to be the most popular choice for inducing sleep.
There are several ways you can use lavender to fall asleep. You can purchase a special aromatherapy diffuser that you can use to expel the aroma in your bedroom before bedtime. You can place a few drops in your hot bath, or you can purchase lavender massage oil and rub it into your skin before nighttime. Whatever you choose, you will want to remember that essential oils can be surprisingly powerful-a few drops goes a long way. You can also create a small sachet filled with lavender potpourri that you can place in your pillow. Some people have also reported success with the use of jojoba oil, marjoram, and ylang-ylang.
3. White noise machines. White noise machines can be particularly effective if you need to fall asleep during the day, where distractions and noise are more prone to keep you awake. Popular models include the Norelco Natural Sound Selector, the Burltech Ultra Heart and Sound Soother, and the Marpac line of Sound Conditioners. Most of these white noise machines are outfitted with several modes and sounds from nature that are designed to send you off to sleep.
A simpler way to gain a similar effect is to use a fan on a low setting, or to set the radio on the classical music station at a very low volume.
4. Sleep inducing music. Like essential oils, music is another great way to calm the senses and prepare the body for restful sleep. Many musical CDs specifically designed to send you off to sleep are now available. The SleepNowCD, for instance, contains sonic biofeedback that is designed to minimize anxiety and induce sleep. Another option for insomniacs is the Easy Sleep Tapes for Insomniacs from Hypnosis Concepts. These tapes contain two hypnosis sessions aimed to ease you into restful sleep.
5. Calming, sleep-inducing herbal teas. Certain herbs have been proven to induce sleep. Special nighttime or sleepy time teas can be a powerful yet natural method to induce sleep. Chamomile, valerian, and ginger teas are recommended for sleep-seekers. Make sure to drink these hot teas at least an hour before bedtime.
6. Over the counter sleep aids. If you find yourself experiencing transient insomnia due to travel or temporary stressors, over the counter sleep aids can help you get the rest you need quickly and easily. Over the counter sleep aids are no substitute to natural sleep, and their use should be discontinued as soon as possible. These drugs are designed to provide fast relief from sleeplessness, but they lose their effectiveness if used for too long.
7. When all else fails: prescription sleep aids. With the variety of non-drug sleep aids now available, prescription sleep aids should be avoided, if possible. If you suffer from severe chronic insomnia, visit your doctor to make sure you are not suffering from an underlying disorder or illness. Many sleep aids carry the risk of side effects, and some can even be addictive. Proceed with caution when it comes to prescription sleep aids.
Help this Sleep Disorder
Restless Leg Syndrome is a sleep disorder and condition that causes individuals to feel a crawling sensation in their limbs, most commonly in their calves, ankles, and across their trunk. Sometimes Restless Leg Syndrome can cause the sufferer considerable discomfort, causing a throbbing and even stinging sensation in the leg muscles. Sufferers of Restless Leg Syndrome have also described feeling a tingling, creeping, and pulling feeling across their legs and trunks. Most symptoms of Restless Leg Syndrome are felt during periods of extended inactivity, such as when long periods of sitting or lying down. Most of the time, sufferers will experience symptoms at nighttime, thus the syndrome’s classification as a sleep disorder. Some people will experience symptoms in only one leg, and others will experience them in both. In rare cases, individuals may experience the symptoms of Restless Leg Syndrome in their arms.
Most symptoms become intensified at night, particularly at the beginning of a sleep cycle. Most people experience a reduction in symptoms in the early morning hours. When the legs are at rest, the symptoms of Restless Leg Syndrome become more pronounced. The distraction and pain of the symptoms cause sufferers to move their legs in an effort to ease pain and find relief, thus the description of ‘restless legs’. Obviously, Restless Leg Syndrome can disrupt a person’s sleep significantly. Indeed, Restless Leg Syndrome almost always results in some degree of insomnia. The presence of irritating sensations and pain, and the involuntary movement and jerking of legs can make getting a good night’s sleep almost impossible, and can result in daytime fatigue.
What causes Restless Leg Syndrome? Although the cause of this condition remains unknown, it seems to run in families. Research shows that Restless Leg Syndrome is more common in groups of people with certain deficiencies. People with anemia and iron deficiencies are more likely to suffer from Restless Leg Syndrome. Pregnant women may also be more susceptible to this condition. In addition, people who are obese, smokers, people who suffer from diabetes, heavy coffee drinkers, and arthritis sufferers may also be more vulnerable to developing Restless Leg Syndrome.
Other perhaps more serious conditions that may also be associated with Restless Leg Syndrome include nerve diseases, hormone diseases, kidney disorders, and polyneuropahty. Some prescription drugs have also been linked to the onset of Restless Leg Syndrome, including certain antidepressant drugs, as well as Zantac and Tagamet. Restless Leg Syndrome may appear in people of all ages, although it appears to be more common in older individuals. Restless Leg Syndrome is also thought to affect children who may be experiencing “growing pains.” These children are often mislabeled as hyperactive due to their restlessness. It does appear that Restless Leg Syndrome tends to develop slowly, with symptoms growing in intensity over time.
Another sleep disorder that is often confused with Restless Leg Syndrome is known as Periodic Limb Movements in Sleep (also known as PLMS). PLMS involves involuntary movement, both bending and jerking, of the legs during the course of a night’s sleep. People who suffer from PLMS may experience movement of the legs every 10 to 60 seconds. Unlike Restless Leg Syndrome, PLMS occurs while the individual is asleep, although the constant movement may cause them to wake throughout the night.
Treating Restless Leg Syndrome is often difficult because there is no definitive cure. The first step toward treating Restless Leg Syndrome is to search for any underlying causes. If you suspect you have Restless Leg Syndrome, your medical professional will conduct blood tests to reveal if you have an iron deficiency and/or anemia. Your doctor will also work to rule out any other possible causes for your symptoms. Reducing alcohol and caffeine intake, especially before bedtime, can help ease the symptoms of Restless Leg Syndrome. If you are a smoker, you can drastically reduce your smoking or quit altogether and help reduce Restless Leg Syndrome significantly. Practicing good sleep hygiene and getting some form of daily exercise are also important to keep the symptoms of Restless Leg Syndrome under control.
If your case of Restless Leg Syndrome is severe enough, your doctor may recommend certain medications. The most common medications prescribed for the treatment of Restless Leg Syndrome include ropinirole, gabapentin, and tramdol. Other non-prescription options include electric nerve stimulation, acupuncture, and ingesting oral magnesium.