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Category: Bedtime Routine

Try These Tips For a Deeper Sleep

Try These Tips For a Deeper Sleep

When asked what are your strategies for a longer deeper sleep this is what some people submitted.

Try some of these tips and see if they work for you.

  • Glass of milk before you brush your teeth. 
  • Sentimental sounds (music boxes, lullabies, white noise etc)
  • Try a homemade milk bath: two parts powdered milk, one part cornstarch to relax your body
  • Meditation breathing exercises – they even have apps to help guide you
  • Create a routine that relaxes you
  • Invest in a good mattress,sheets, blankets, pillows or even white noise machines
  • Create a morning routine to motivate you to go to sleep on time

If any of these do work please comment below.  

To read the full article of submitted stories on how to sleep better. check out Real Simple
If you still suffer from severe insomnia or waking up frequently in the middle of the night it might be time to speak with a doctor. If he or she suggests a melatonin supplement click World Wide Labs for a natural option.

Stop Watching The Clock

Stop Watching The Clock

Tick, tock, tick, tock. The time clicks by as you lay in bed watching your alarm clock fly through minutes. You become frustrated that you are trying to fall asleep and just cannot! This then makes you anxious about being sleepy in the morning and that anxiety makes your mind even more awake.

If this sounds like you here are some tips. To stop watching the time and actually become friends with your pillow again.

 

  • Turn your alarm clock away from you. If you use a phone as your alarm then put the charger on an outlet away from the bed.

  • If you do use a mobile device for your alarm make sure you set it on night time mode at least an hour before bed. The blue light emitted from phones can disrupt melatonin production.
  • Try some background noise to cancel out the outside noise that might be keeping you wide eyed.
  • After a while if you are still awake take time to get up read a paper book or listen to calming music until you feel tired. Or try going to the restroom or drinking a glass of water and see if that helps. 

 

If any of these tips help please comment below. If you still have severe insomnia after trying many solutions it might be time to speak to a doctor. If he or she suggests a melatonin supplement check out World Wide Labs for a natural option.

What Is Your Sleep Quality?

What Is Your Sleep Quality?

Many people ask, “How much sleep do I really need?” The answer to that is difficult because every person is different. The sleep you need is individual. However everyone should beware of oversleeping. Staying in bed too long can be a symptom of other issues such as depression or other physical disorders. Doctors suggest that adults receive six to nine hours of sleep. Finding your personal sleep cycle that works for you is the key goal.

 

As too much sleep can be a sign of health issues, not enough sleep can cause health problems. Being consistently sleep deprived (defined as receiving less than 5 hours of sleep a night) can raise your risks in the following.

  • High blood pressure
  • Heart defects
  • Obesity
  • Diabetes
  • Alcoholism
  • Car Accidents

If you have sleep problems it might be time to talk to your doctor.

If you have insomnia it might be obvious you have trouble sleeping. Though people might not be receiving a good quality of sleep and might not realize it. The best test of quality of sleep is how you feel throughout the day. If you feel refreshed and ready to go you have good sleep health. However if you feel you are dragging your feet and just want to take a nap you might want to talk to your doctor to check your quality of sleep and find some relief.  Your doctor might suggest melatonin supplements. If he or she does suggest this sleep solution check out
World Wide Labs for a natural option. 

Source Health.Com

4 Hacks To Benefit Bedtime

4 Hacks To Benefit Bedtime

 

Many people are searching for ways to improve their quality of sleep here are 4 of the hacks from an article on KSL.


Check your sleeping surface– Do you wake up with muscle pain? Or does it take forever to get comfortable at night? If you are not getting the hours of sleep needed each night it might be time to invest in a better mattress or even a better pillow. Do your research! Your time spent on finding the right mattress for you will be well spent. Also look for hypoallergenic pillows. Suffering from allergies spread from pillow stuffing or cases can also keep an adult or child up at night.
No Gadgets in the bedroom – Do you or your child spend time watching TV or playing on devices at night? It is time to say NO to devices in the bedroom. The blue light and active noises emitted from television and handheld devices can disrupt melatonin production. The decrease in the sleep producing hormone can make it difficult for a child or adult to fall asleep.

Check the Temperature – Lower bedroom temperatures helps decrease the body’s core temperature which can help a person fall asleep. So make sure you have a fan or a low temperature on the thermostat.

 

Understand the daytime benefits of a good night sleep-  

Good sleep can help with the following

  • Healthy weight
  • Brain development
  • Better focus
  • Empowers brain and body
  • Decreases chances for mental disorders

If you try these tips and they help please share your success stories in the comments. If you still have trouble sleeping it might be time to speak with your primary doctor. If your doctor suggests melatonin supplements check out World Wide Labs for an all natural option. 

S.A.D In Children?

S.A.D In Children?

When people think of depression they usually imagine an adult. However depression and anxiety can affect children as well. One type of depression that affects both adults and children is Seasonal Affective Disorder (SAD). This is sometimes not recognized right away because the depression comes and goes according to the seasons. Some external factors that can trigger S.A.D are cold and dark weather or the chaos of holidays or the loneliness from not seeing friends because of school break. Clinical factors can also play a role in this specific type of depression.

The specific cause of S.A.D is still unknown. However Mayo Clinic has stated that the sudden decrease of sunlight in Fall and Winter could be a possible cause. The decrease in daylight can also cause a decrease in serotonin levels. Serotonin is nicknamed the “Happy Hormone” this chemical in the brain can affect many aspects of a persons life. Including the following.

  • Sleep
  • Mood 
  • Appetite
  • Memory
  • Learning

If a child is acting different for example having a decreased appetite, not sleeping well, sleeping too much, acting grumpy or having new troubles in school these could be signs of S.A.D. If your child or children have any of these troubles especially during Fall or Winter it might be time to speak with a pediatrician.

The right hand hormone to serotonin is melatonin. This hormone is nicknamed the “Sleep Hormone”. The production of this hormone is signaled by darkness. With it becoming darker earlier in Fall and Winter the body might produce too much melatonin making a child feel sluggish. This sudden increase in melatonin can also cause a person’s moods to change.

People who have symptoms of Seasonal Affective Disorder are advised to spend time in the sunlight. Daylight can increase the production of serotonin which can possibly decrease the affects of S.A.D.

Again if you notice your child has depression during certain seasons speak with your pediatrician so your son or daughter can receive the best care. 

How to Help a Night Owl Get to Bed on Time

How to Help a Night Owl Get to Bed on Time

Sometimes our sleeping habits happen within us. Some kids like to arise with the sun while others just want to dance in the moonlight. So how do you help your child who just can’t sleep at night and then is sleepy at school? Here are some tips to help your little night owl get the Zzzz he or she needs. One helpful tool can be melatonin supplements. Pediatricians advise to only use this supplement  short-term. Use this as a re-setter to help a child get back on a sleep schedule  after a stressful time, new school, family vacation etc.

Daily Parent’s Dear Addie Section had these other tips to offer

  • Move the bedtime up by about 30 minutes so that the wind-down period starts earlier
  • No sugar or caffeine within six hours of bedtime
  • No screen-time (TV, electronics, etc.) for an hour before bedtime
  • No sports/active play for an hour before bedtime

 

Change Bedtime- Creating an earlier bedtime by about thirty minutes can help a child relax their mind earlier so they will be more ready for bed when the clock hits the special hour. Also creating a quiet routine might be helpful. For example reading a fun book after homework is complete.

No Sugar or Caffeine-  Within 6 hours of bedtime close the doors on candy or caffeine. These are stimulants and can cause minds to race. These treats or drinks full of sugar can sometimes turn a calm child into a hyper night owl that refuses to go to bed.

Create Quiet Time An hour before bedtime turn off all devices and spend an hour as a family. Read a book, listen to music, have a healthy bedtime snack etc. For bedtime snack ideas read our previous articles 5 Bedtime Snacks or 6 More Bedtime Snacks.
Create Relaxing Activities-To help night owls feel sleepy when the stars are shining. Avoid active play or sports an hour before bedtime. Switch with relaxing activities like talking about the day, coloring or reading together. 

 

If these night owl tips do not help and your child is still restless it might be time to visit with his or her pediatrician.

How To Develop Good Sleep Hygiene

How To Develop Good Sleep Hygiene

Many children and adults have trouble getting to sleep at night. This might be caused by bad “sleep hygiene” this term is defined as things that can help facilitate good, continuous and adequate sleep.

Creating good sleep hygiene can be quite simple by following these tips.

Create a Quiet Room – Remove items that can disrupt sleep. For example electronics, TV, or even noisy pets. Also have light blocking curtains to block out the glow from street lamps if you live in a city. Having a white noise machine can also be helpful to block out the neighborhood sounds that might be distracting.

Establish Gadget Free Time – The National Sleep Foundation recommends at least 30 minutes of “gadget free transition time” before bedtime. It is important to “power down” to get higher sleep quality. As said in some of our earlier articles the blue light emitted from devices can decrease the production of the important sleep hormone melatonin. Having low melatonin makes it harder for a person to drift off to sleep. Mobile phones and tablets used in bed can wreck sleep hygiene.

Power Down Physically and Mentally- Do not exercise mentally or physically too close to bedtime. If you want to exercise in the evening make sure to do so at least an hour before bedtime which can help you produce endorphins which might help you decrease stress. Though the boost in endorphins can also make it hard to sleep. So do not run on the treadmill when you should be relaxing and preparing for bed. Also do not work your mind too hard before bed. Make sure to schedule answering emails and other work tasks at least thirty minutes before it is time to “hit the hay”. Working to close to bedtime can make your mind race when it should be calming down.

Create a Comfy Environment- Many would not think the bedroom decor would have much effect on the quality of sleep. However how a room is set up can change how a person sleeps. Having clean sheets, and blankets that are not too hot or too cold can make a difference. Also like stated previously in this article white noise machines and dark curtains can be beneficial additions to your bedroom. Also make sure pillows give your neck the support it needs. Oh and odor might also disrupt sleep so check for dirty laundry or trash that needs to be taken out, which just might solve the kid waking up in the middle of the night issue. If you have kids have them help you make their bedroom a sleep sanctuary. Keep toys organized, have them pick out blankets and curtains, etc.

Creating good sleep hygiene can make a difference on the quality of sleep you receive. If you change your habits and still suffer from insomnia speak with your doctor.  If he or she suggest melatonin supplements to help look up World Wide Labs for an all natural option. 

Tips to Prevent Jet Lag

Tips to Prevent Jet Lag

We have previously written about what jet lag is, the symptoms and how to overcome it. In this article we will discuss tips on how to prevent Jet Lag.

Arrive early. – If you need to preform at your best for an important meeting or event arrive a few days early to adjust to your new timezone. 

Get plenty of rest before your trip.  Get the rest you need before your trip. Set a good sleeping schedule.

Gradually adjust your schedule before you leave. Mayo Clinic states,“If you’re traveling east, try going to bed one hour earlier each night for a few days before your departure. Go to bed one hour later for several nights if you’re flying west. If possible, eat meals closer to the time you’ll be eating them at your destination.”

Stay on your new schedule. Avoid sleeping until night in new area, time meals with local meals and set your watch to the new time zone. Following a schedule can help you reduce the symptoms of Jet Lag.

Stay hydrated. Drink plenty of water on the plane and during your adventure. Avoid alcohol and caffeine as these can dehydrate you and dehydration can create more severe jet lag symptoms. 

Try to sleep on the plane if it’s nighttime at your destination. If it is daytime in the new location try to avoid sleeping. Though if it is nighttime in your destination try out eye masks and earplugs to block out noise and light to get a nice nap before arriving.

If you try these tips and avoid the symptoms of jet lag please share your experience in the comments below.

Source – MayoClinic.com
Photos From Google

Tips To Overcome Sleeping Problems

Tips To Overcome Sleeping Problems

Many adults toss and turn at night. There can be many causes for being restless. These can include loud noises, snoring, anxiety, habits, device use etc. The following are summarized expert advice on how to cope with sleeping problems.

Accept Waking Up-  Waking up in the middle of the night can be frustrating. If you accept this instead of getting annoyed with yourself you might be able to get back to sleep faster. If you lay in bed wondering what in the world you are doing awake you can make it harder to fall asleep. Simple acknowledge that you woke up and then take deep breaths to relax and drift off to dream land again.

Avoid being in bed too long- Do not just lay in bed wishing you could sleep. Instead get up and walk around a dimly lit room and get a glass of water, write in a journal or read a dull book etc to feel drowsy. Once you feel sleepy go back to bed and try to fall asleep again.  Also do not go to bed too early. Look at the time you need to wake up each morning and then count back eight hours this is the time you need to go to bed. Setting a time to wake up and a time to go to bed and sticking to a schedule can help your biological clock produce the correct amount of hormones for you to receive the sleep you need.

Set a routine- Sometimes with work hours, setting a sleeping schedule can be difficult. Instead try setting up a routine. A list of actions you do before bed. For example brushing teeth or other activities can help your body realize it is time for bed. For example reading a book to children, writing in a journal, washing your face, listening to classical music etc.  If you do have children, doing a bedtime routine with them can be beneficial.

Create a sleeping environment- If you are having trouble sleeping it might be that your bedroom is not a good sleeping environment. Avoid doing emails or other things on devices in bed. Also do not have a television in the bedroom. Things you can do to create a peaceful sleep environment can be, adding black out curtains, and white noise machines etc. If you create a sleep sanctuary it might help you wake up with a smile on your face.

Ease Distractions- Sometimes a snoring spouse or feeling overwhelmed can disrupt sleep. If your spouse is snoring have them go to a primary doctor to find the cause and cure for snoring. Or buy some earplugs. If you are feeling overwhelmed delegate your responsibilities to co-workers and family members.

Exercise- Exercise can cause an endorphin “rush” which can help reduce stress. A lower stress level can help increase sleep quality. If you exercise outside in the sunlight your body can receive vitamin D and light exposure which can help melatonin production.

Create “down” time- At least an hour before bedtime check your emails and do other things you need to do for the next day. Then take time to relax like reading an interesting book or talking with family members about the day. Just use this time to unwind to be ready fall asleep when your head hits the pillow.

Create a good foundation- Sleeping schedules and routines and tips might not be the fix all to sleeping problems. Though they can set a good foundation for creating better sleep habits in the future.

Seek help from sleep clinic- If your insomnia becomes severe remember to speak to a specialist. Sleep clinics can do tests to help you find the cause and a solution to your insomnia.  If the doctor suggest to take melatonin supplements check out World Wide Labs for an all natural option.

Source – RealSimple

Photos from Google

New Year New Sleep Habits

New Year New Sleep Habits

The New Year’s weekend is starting. Many might already have a list of things they want to try to do better in 2017.  After staying up till midnight on New Years Eve, one resolution suggestion we have is to improve your sleep and therefore improve your health with the following tips.

Turn Off Devices an Hour Before Bedtime 

We have discussed the damage blue light emitted from devices can cause to melatonin development. I know times get busy and some might feel they need to check one last email or text. Though studies have shown that the less blue light you have during the night can possibly increase your quality of sleep. One idea is to set an alarm on your cell phone of when everyone in the family should turn off the T.V. and put the devices on airplane mode and on the chargers for the night.

Avoid Late Night Snacking 

There are times where you might wake up in the middle of the night craving some ice cream or whatever you can scavenge for in the fridge. However late night eating can cause issues. Sugary snacks can act as a stimulant which  can cause racing minds and fatty foods can put a strain on the digestive system. Both of these symptoms can disrupt sleep.  If you do need a little something before heading off to dream land check out these articles for some bedtime snack suggestions, 6 Bedtime Snacks 5 Bedtime Snacks or Bedtime Beverages.

Set A Schedule 

As an adult a “Bedtime Routine” might seem juvenile. Though as “creatures of habit” a routine can be beneficial. If you have children maybe following the routine with them can be helpful for the whole family. For example having an hour of quiet time before getting ready for bed, turn off the television and other devices for the night and spend time talking as a family. Things you can add to a routine to make it more enjoyable could be everyone putting on comfy pajamas, reading a chapter from a new book, writing in a journal, doing a small 2o minute dance/exercise time etc. One of your family’s New Years resolutions could be writing out a new exciting and even visual bedtime checklist for the whole family.

Speak With A Specialist 

If you or any of your children suffer from severe insomnia it might be time to speak with a specialist. Sometimes when insomnia symptoms become to difficult to handle it is time to turn to a doctor. If he or she suggests a melatonin supplements check out World Wide Labs for an all natural option.

For other sleep tips check out our article about doctor recommended sleep aids by clicking Five Sleep Aids.

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