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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 Recover From The Holidays

How To Recover From The Holidays

The holidays are full of excitement, stress, sugar and squished homes. These can all put a damper on sleep schedules. So how can you and your children recover from the holidays and get ready to return to the school and work schedule?

The following are some tips on how to “Return to Reality”

Decrease The Snacks 

During the holiday season a lot of neighbors drop of treats as gifts. This can be a nice gesture but make sure you or your children decrease the holiday sweet intake when it is time to return to school and work. Avoid these treats at least an hour before bedtime. For some kids and adults sugar can act like a stimulant and lead to racing minds,  which can disrupt sleep.

Turn of The Screens 

With family over and “no school” many families watch a lot of movies during the holiday break. Screen time with family is fine just make sure to click “off” all the devices at least an hour before bedtime. Blue light emitted by most devices confuses the melatonin development in the mind. This decrease in melatonin can make it harder for a child or adult to feel sleepy enough to get to bed.

Get Back to a Routine 

During the season the bedtime schedule is sometimes thrown out the window because of all the events happening. With returning to school and work, start getting back into a routine at least three days before school or work starts. Maybe even add fun new items to the bedtime schedule. For example reading a chapter a night from a book that the child received as a Christmas present, taking a bubble bath,  or getting into the cool new pajamas Grandma gave etc. Make getting ready for bed a fun checklist instead of a nightly battle.

Set Boundaries 

With all the excitement from the holidays and from receiving gifts kids might have a hard time getting to bed. Even adults might be over zealous about the cool new items they received. Set boundaries for yourself and your children. Put all “toys” away at a certain time each night preferably at least an hour before bedtime. Have a time to clean up and then have a quiet hour before bed. This will help all minds relax and produce enough melatonin to get some much needed beauty sleep.

Hopefully these tips can help you adjust back to the reality of school and work after a fun break. If you try these tips please share in the comments. If you or your child suffers with extreme sleeping problems remember to talk to your doctor. If the doctor suggests melatonin supplements check out World Wide Labs for an all natural option.

The Benefits Of Melatonin For Dogs

The Benefits Of Melatonin For Dogs

You might have heard that supplements of melatonin can help with sleeping for people but there are actually a lot of benefits of melatonin for dogs. Melatonin is a natural hormone in the brain that is  produced to induce sleep.

Melatonin can help dogs with the following problems.

  • Insomnia
  • Hair loss
  • Separation Anxiety
  • Phobias

Melatonin supplements for dogs is considered “experimental” even though it appears to be safe.

For dosage use this guideline.
“In general, when given orally, dogs under 25 lbs should receive 3 mg per dose, while those over 25 lbs should be given 6 mg per dose. Some sources recommend an even lower dose of 1.5 mg for small breeds and up to 9 mg for large breeds.” 

Always speak to a vet before giving your dog any medication. Melatonin supplements might be a great option for your pup if he or she is struggling with one of the issues mentioned above.

Give the best to your pets so they can have a happy full life with you.

Source Veterinary Place

 

News-Study Showed Melatonin Shrinking Lab Grown Cancer Cells

News-Study Showed Melatonin Shrinking Lab Grown Cancer Cells

6 Sep. 2016 – WWNYTV Source

 “Researchers at Michigan State University say a brain hormone could help fight breast cancer. Scientists treated cancerous tumors they grew in a laboratory with the sleep-regulating hormone melatonin. They concluded the melatonin significantly decreased the number and size of breast cancer tumors when compared to a control group.
Disease specialists have long suspected a link between sleep deprivation and breast cancer.”

What an incredible discovery. We hope that research continues and that there will be more news on this possible aid in shrinking cancer cells through melatonin supplements. More and more research and discoveries are appearing daily. We are excited to share with you small quotes and the links to news reports on melatonin.

Here is a photo from the study that WWNYTV reported on.

melatonin-brain-scan-screenshot-news

The Risk Factors of S.A.D

The Risk Factors of S.A.D

Click the link to read our previous articles on Seasonal Affective Disorder .

We have discussed what S.A.D is, the causes and the symptoms. In this article we will discuss the possible risks of the increased chances to develop Seasonal Affective Disorder. The risks are the following.

 

Being female-sad-woman-520x346 S.A.D is more common in women. However men experience more severe symptoms of Seasonal Affective Disorder.

Age- Younger people are more likely to develop S.A.D then those who are older.

Family History- Having a blood relative with S.A.D can increase a person’s risk into developing symptoms.

 

Bipolar or Clinical Depression – A person who has already been diagnosed with bipolar or depression can have a higher risk of experiencing the effects of Seasonal Affective Disorder. equator-s-a-d-risks

Living Far Away from the Equator- It has been reported that those who live far away from the equator have a greater risk of developing S.A.D symptoms because vitamin D and sunlight can help a person feel happier.

If you experience severe S.A.D make sure to speak to your doctor.  If they suggest melatonin supplements to help decrease symptoms click World Wide Labs for all natural supplements. doctor-jet-lag-tips

Jet Lag Triggers And How to Beat Them

Jet Lag Triggers And How to Beat Them

There are many tips floating around online on how to beat jet lag. Though what are some of the triggers of jet lag? If you know what causes jet lag symptoms it is easier to overcome them.

The greatest cause of jet lag is an abrupt change in the biological schedule.  The body trains itself when to produce melatonin by exposure to light and darkness. When this changes the body is confused and causes uncomfortable symptoms such as irritability, and fatigue. The severity of jet lag increases with each time zone crossed. Other factors of severity include age and gender.  yawning-woman-jet-lagWoman have greater jet lag than men. Also the older a person becomes the harder it is to fight the effects of jet lag.

The direction you travel may also have an effect on the severity of jet lag. Traveling East is harder than traveling West. There have been studies on why this happens.  Some experts have explained that traveling East is harder because you need to do things earlier than your body is used to. For example waking up, eating etc. While traveling West is easier because you can delay waking up and eating which our body can adjust to faster. big-ben-explore-jet-lag-tips

If you went to London from New York the flight would be around seven hours, and is five time zones away to the East so the jet lag can be severe. rio-brazil-travel-jet-lag-tips

While a flight for a vacation to Rio de Janeiro Brazil would be about ten hours, you only travel one time zone and your body quickly becomes accustomed to waking up and going to bed one hour later.  This means the jet lag will be less severe.

 

If you want to avoid jet lag severity take adventures going West or North and South to avoid the time zone jumps that can make your biological clock angry and want revenge on your body.

 

Now that we have explored what causes or increases jet lag here are some tips to BEAT it! 

 

set-later-bedtime-jetlag-tips

Change your bedtime- A week before your time zone traveling adventure change the time you go to sleep. Change bedtime to one to two hours later for West travel and one to two hours earlier for East travel.

 

water-bottle-stay-hydrated-jet-lag-tips

Avoid big meals on plane but Stay Hydrated-  While on the plane to your destination avoid eating too much have light snacks. Once you arrive, eat on the new time zone schedule. While on the plane and through out your trip drink plenty of water. Staying well hydrated can help you avoid feeling fatigued.

woman-reading-outside-exposure-to-light-jet-lag-tips

Match exposure to light to the new time zone- Your biological clock depends on signals from light and darkness to produce the correct amount of melatonin to help you sleep and create a schedule. If traveling to the West spend time outside during the late afternoon. If traveling East enjoy time outside during the early morning.

 

no-alchohol-jet-lag-tipsavoid-caffeine-jet-lag-tips

 

Avoid Alcohol and Caffeine-  Avoid these substances while traveling to different time zones. Alcohol is a suppressant and can cause you to be drowsy and caffeine is a stimulant which can cause your mind to race. Both of these can cause the severity of jet lag to increase.

 

doctor-jet-lag-tips

Talk to your doctor- If you have suffered from severe jet lag in the past speak with your doctor before your new adventure. If your doctor suggests melatonin supplements remember to take them correctly.

Also check out World Wide Labs for the Jet Lag Kit.

 

Article Source Consumer Reports 

Melatonin as A Biological Clock Reset for Children

Melatonin as A Biological Clock Reset for Children

kids-jumping-on-bed-melatonin

With holidays around the corner and school in session bedtime can be a little hectic. Many children refuse to go to bed this is nick named “bedtime resistance” there are things parents can do to help their children to actually get to bed and not push back. A good nights rest is especially important for children because it can affect their health. Children with ADHD are most likely to have troubles going to bed because their mind is racing. Other issues can be too much stimulation near bedtime etc.  Melatonin, a chemical in the brain that helps produce sleep, surges about thirty minutes before we begin to feel sleepy. A parent can help their child feel ready for bed by starting to do quiet activities thirty minutes before bed. Then spend time getting ready for bed.

A family can create a bedtime chart or routine whatever works best for their family style to help kids feel ready to go to bed. Parts of the routine should obviously include brushing teeth and dimming lights. Avoid watching television too close to bedtime as the light from the TV can decrease melatonin production and cause bedtime resistance. Switch out screen time with card games, bedtime stories or just time spent talking about the day.

bedtime-reading-girl-with-mom-melatonin

Even with a great bedtime routine kids biological clocks can be disrupted. Vacations, anxiety and sickness can all be factors of a decrease in melatonin and an interruption in good sleep. Pediatricians can suggest a low dose of melatonin used in a short amount of time to be used as a “internal clock reset”. Melatonin supplements can possibly help a child readjust after an event that can disrupt sleep.

Here are some tips to help a child get to sleep and stay asleep.

  • Close blinds close to bedtime baby-sleeping-with-teddy-bear-melatonin-com-kids-sleeping-tips
  • Avoid long naps
  • Avoid naps too close to bed time
  • Find a routine you as a parent enjoy
  • Create a bedtime and a wake up time this helps regulate melatonin
  • Talk with children about what is bothering them, they might have anxiety that is keeping them up at night.

Parents should remember to not over use melatonin as a bedtime fix. A child might become dependent on the supplement which can cause health problems. There are still new studies bringing new information about children and melatonin supplements. Always speak to a pediatrician before starting any new medication.

pediatrician-melatonin-nurse Sleep is a lifetime skill. Parents should help their children learn how to fall asleep and stay asleep. Creating good habits for yourself as a parent can help your children create good habits by watching your example.

If your child has severe difficulty falling asleep speak with your pediatrician. If the doctor suggests melatonin supplements check out World Wide Labs  for an all natural option.

 

 

Symptoms Of S.A.D

Symptoms Of S.A.D

Last article on S.A.D we discussed the causes of “Seasonal Blues”. Check out that article by clicking this link. 

In this article we will discuss the symptoms of S.A.D.

There are many symptoms of Seasonal Affective Disorder. These might start out mild and become severe as the season progresses.

According to Mayo Clinic SAD is a subtype of major depression. Symptoms of major depression can link to SAD. These symptoms include the following

  • Feeling depressed most of the day, nearly every day
  • Feeling hopeless or worthless
  • Having low energydepressed-woman-sitting-on-floor-sad
  • Losing interest in activities you once enjoyed
  • Having problems with sleeping
  • Experiencing changes in your appetite or weight
  • Feeling sluggish or agitated
  • Having difficulty concentrating
  • Having frequent thoughts of death or suicide

 

 

There are two types of SAD which are Fall/Winter and Spring/Summer.

seasonal-roads

 

The symptoms of Fall/Winter SAD commonly known as winter blues can include the followingweight-gain-seasonal-affectiveness-disorder

  •  Irritability
  • Tiredness or low energy
  • Problems getting along with other people
  • Hypersensitivity to rejection
  • Heavy, “leaden” feeling in the arms or legs
  • Oversleeping
  • Appetite changes, especially a craving for foods high in carbohydrates
  • Weight gain

Specific symptoms to Spring/Summer SAD include.loss-of-appetite-sad-symptoms

  • Trouble sleeping (insomnia) 
  • Depression
  • Weight loss
  • Poor appetite
  • Agitation or anxiety

 

For those with BiPolar depression seasonal changes can cause an increase in symptoms. Spring and Summer can bring on mania while Fall and Winter can be a time of increased depression.

If symptoms become extreme, for example you feel sad for days, have no motivation, feel hopeless, have suicidal thoughts, or turn to harmful addictions or habits it is time to visit a doctor. doctor-giving-rx-sad

Sometimes SAD causes insomnia which can lead to other symptoms. If your doctor suggests melatonin supplements to help you gain better sleep quality check out this link.

 

Simple Tips to Overcome Jet Lag

Simple Tips to Overcome Jet Lag

There are several tips to overcome the side effects of jet lag. There are countless articles with advice on how to overcome these nasty symptoms that can ruin any vacation. So here is another article with some simple steps to take to have a better time in your far away adventure.

Spend most of your time outside. Being outside during the hours of eight am and eight pm can be helpful. Sunlight is crucial and highly beneficial in resetting your internal clock to the new timezone.

Exercise- While in a far away land working out early in the morning or late afternoon can be beneficial in adjusting to the new schedule.

man-exercising-at-home-jetlag-tips

Short naps-  While living in a new timezone the body needs a minimum of four hours of sleep per night. You can also receive the rest you need by taking “power naps” a twenty minute shut eye that can boost your energy.

woman-napping-on-couch-jet-lag-tips

 

Eye Masks and Earplugs- Try out these simple tools. Wearing eye masks and earplugs to block out light and sound can increase your quality of sleep and decrease the symptoms of jet lag.

sleeping-mask-and-earplugs-jet-lag-tips

 

Natural Teas- Drinking natural ginseng and mate teas in the morning can give your brain a boost. While drinking chamomile or other calming herbal tea at night can put your mind at ease to drift off to sleep.

teas-for-jetlag

Shower- Taking a cooling shower at night can help you fall asleep. This is caused by the hormone melatonin being produced when body temperatures change quickly.

shower-jet-lag-tips

These tips are useful for long trips. If you are taking a short vacation or business trip for only three days or less do not change your schedule. Stick to your timezone schedule at home to avoid a jet lag yoyo effect.

If you have severe jet lag symptoms talk to your doctor about sleeping supplements. If they offer melatonin as an option check out this link for the special Jet Lag Kit.

source- LifeHacker

5 Bedtime Snacks That Can Help You Sleep

5 Bedtime Snacks That Can Help You Sleep

 

There have been many studies on how to get a better nights sleep. We know that being too full or too hungry can disrupt the night. The brain uses many hormones and chemicals to induce sleep. These mainly include melatonin and tryptophan. These following snack ideas from Daily Medical and Readers Digest  can help these chemicals activate and help your mind drift off to dreamland.

Snacks and Their Bedtime Benefits

 

bedtime-snack-yellow-bananas

Bananas – This underestimated yellow fruit is full of potassium, tryptophan, and magnesium. These three elements together work as muscle relaxers which can help the body be ready for sleep.

tuna-bedtime-snack

Fish- You can be humming ,”Just keep sleeping, just keep sleeping…” into your pillow if you eat tuna, halibut or salmon. These fish are packed with vitamin B6. Your body needs this vitamin to be able to produce melatonin and seratonin which are important chemicals for the brain.

pistachio-bedtime-snack

Pistachios- This fun to open nut is also a great source of B6. Which like with the fish this vitamin helps create melatonin in the brain which helps the body fall asleep.

walnut-bedtime-snack

Walnuts – This powerful little nut has tryptophan (an amino acid that enhances sleep by helping produce the hormone melatonin which signals sleep).  University of Texas researchers even found that walnuts contain their own supply of melatonin.

almonds-in-bowl-bedtime-snack

Almonds- These smooth nuts provide magnesium, which is a mineral that can provide a higher sleep quality. Journal of Orthomolecular Medicine published a study that discovered that low magnesium levels can disrupt sleep.

Give these bedtime snacks a try and see if you fall asleep faster and stay asleep longer. Share your results in the comments. Remember if you have severe insomnia to consult your doctor.

 

Sources

Daily Medical

Reader’s Digest Online

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