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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.

Melatonin and Pups

Melatonin and Pups

Do you have a new pup or older dog in the family? Was New Years Eve filled with whines as your little “mans best friend” hid under the bed out of fear?  Or does your dog have patches of fur falling out? If yes then melatonin supplements might help.

These supplements come in a few forms. These include tablets, liquids, capsules or powder. Plain tablet form is the most recommended for dogs simply hide it in their food.  This supplement “kicks in” with in 10-15 minutes and can last eight hours. This can be given when dog is anxious or for long period of time under direction of your vet.

 

The benefits of melatonin include:

  • Help with insomnia without causing drowsiness
  • Helps puppies who have sensitive hearing deal with “scary” noises
  • Can help regrow fur

If your puppy or old timer have these few issues speak with your veterinarian about melatonin supplements. If they agree to try this medication check out World Wide Labs for an all natural option.

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.

5 Sleeping Aids Recommended By Doctors

5 Sleeping Aids Recommended By Doctors

 

Getting to sleep can be a challenge at times. Here is a list of 5 Doctor recommended sleeping aids, when to use them and how.

Aromatherapy

This tip is best when you are sleepy but tense. To use arometherapy massage a small amount of aroma-therapeutic oil or balm on shoulders and neck and then breathe deeply before you lay your head down.  Studies show that lavender and lemon balm have relaxing properties. Though any fragrance you find calming can do the trick.

 

Valerian Tea

This drink is best used when you get enough sleep but still feel drowsy in the morning.  Sip a cup of this tea an hour before you hit the sack. Some studies show that Valerian can possibly increase a drinker’s quality of sleep. Do not take for more than two weeks at a time. Prolonged use can cause dependency. Also this tea can create problems with some Rx medications. So speak with a doctor before trying out Valerian.

 

GABA-enhanced Drinks or Food 

This little trick is best when your mind is racing. GABA stands for Gamma-aminobutyric acid. This chemical is an acid found in our bodies and studies have shown that it can calm the mind when taken orally.

You can buy GABA shots or you can try eating GABA enhanced foods during the day such as brown rice, bananas and mackarel. Eating these in the a.m. might help ease your mind in the p.m.

 

Melatonin Supplement

Use this natural supplement when you do not feel tired until late at night. About 15 to 20 minutes before bed take a 3mg tablet of melatonin. For an all natural option check out http://melatonin.com/.  Our minds produce melatonin naturally to signal the body it is time for bed. Though many people have suppressed melatonin levels because of over light exposure from computers and other devices at night. Always speak with your doctor before trying any supplements.

Prescription Medication

If insomnia becomes a chronic problem it is time to talk to your doctor and possibly receive a prescription. Be patient with yourself and your doctor as finding the right medication takes time.

If you try any of these sleep aids and they help please share your story in the comments below.

Source – CNN Health

 

Five Bedtime Beverages to Help You Snooze

Five Bedtime Beverages to Help You Snooze

Last month we had an article on Five Bedtime Snacks To Help You Sleep.

This article is all about bedtime beverages that can soothe your mind to help you drift off to dream land.

Bedtime Beverages and their Benefits 

lettuce-brew-tea-bedtime-snack

Natural Tea Brew- Simmering three to four lettuce leaves for 15 minutes and adding mint leaves can be a calming natural tea. Lettuce has lactucarium a natural chemical which has a sedative affect. Sipping this brew might help you ease into sleep. 

cherry-juice-bedtime-beverage

Cherry Juice – Researchers from the Universities of Pennsylvania and Rochester discovered that tart cherries can spike the production of melatonin.  This hormone is the natural hormone in our brains that produces sleep. Drinking a glass of tart cherry juice can cause a boost of melatonin which can help you fall asleep.

peppermint-tea

Peppermint Tea- Peppermint is known to have stomach soothing properties. If you have anxiety and it is causing nausea and trouble sleeping try sipping peppermint tea to calm the butterflies and get a goodnight’s rest.

chamomile-tea

Chamomile Tea- The most popular bedtime tea is chamomile. Researchers have discovered that this tea has a chemical named glycine which can relax muscles and nerves. It is similar to a mild sedative which can help the drinker who sips this tea to fall asleep more peacefully.

passion-fruit-tea-bedtime-beverage

Passion Fruit Tea-  Researchers in Australia discovered that high levels of Harman alkaloids found in passion fruit flowers can act on the nervous system to make a person tired. Sipping this sweet herbal tea an hour before bedtime can possibly help you sleep more soundly.

doctor

If you have trouble sleeping try these beverages before bedtime. If they help feel free to share your story in the comments. If your sleeping troubles persist speak with your doctor. If the doctor suggests melatonin supplements check out World Wide Labs for an all natural option.

Source
Reader’s Digest

 

Can Melatonin Supplements Cause Weird Dreams?

Can Melatonin Supplements Cause Weird Dreams?

There have been conversations at the breakfast table of family members sharing stories of the strange dreams they had the night before. Dreams happen because of Rapid Eye Movement or REM sleep. It is when the brain is most active during sleep. this brain scan shows the difference in activity between NREM and REM sleep.

active-brain-during-rem-sleep

The Huffington Post wrote a news article about how and why melatonin supplements can increase the vividness and strangeness of dreams. (Dream Article) This article stated that people who start taking melatonin are usually those having trouble sleeping. They are not used to the increased REM sleep and therefore notice odd dreams. This post also stated that a majority of dreams are abnormal. It mentioned that the increased brain activity creates more lifelike dreams that the dreamer can remember.  If you are taking melatonin and your dreams are becoming bothersome you can decrease the dosage. man-sleeping-peacefully

Dreams will decrease in intensity once the body and mind are adjusted to the new increased amount of REM sleep. A caution to those with diagnosed insomnia talk with your doctor about treatments. The Melatonin supplement is not meant for severe insomnia it is meant for graveyard shift workers & those recovering from the symptoms of jet lag.

Melatonin can truly help those who are trying to adjust to new sleeping schedules. Dreams can be a new fun side effect. If you have taken melatonin and enjoy the new more vivid dreams feel free to share your story in the comments below.  Also check out Worldwide Labs for an all natural melatonin supplement if you would like help in getting a good night’s sleep. Remember to always speak with your primary doctor before starting any supplements.

woman-flying-dream

Eight Sleeping Tips

Eight Sleeping Tips

Are you up at night staring at the ceiling wishing you could fall asleep? Or are you so stressed about the next day that you are too wired to lay down your head and dream? If you have these struggles here are Eight Tips to help you sleep better.

One Stick to A Schedule. Set a schedule of when to go to sleep and when to wake up each day. Work to stay on this schedule and your body will learn to follow this habit. It will learn when to release sleep hormones to make you more relaxed and ready for bed.

alarm clock

Two Pay attention to what you eat and drink. Diet can have an affect on your quality of sleep. Being too full or too hungry can keep you awake. Also avoid alcohol, caffeine, or nicotine before bed as these chemicals can cause disruption to your sleep.

Three Create a bedtime routine. Humans are creatures of habit. If you set a bedtime routine your body will recognize this. Having a list of things you do before you go to bed can help your mind relax. For example obviously brushing your teeth is a part of the bedtime routine. Though maybe you can add other special tasks for example putting on lotion or reading to your kids etc. If you are a parent of young children having a bedtime routine set for them can make all the difference. It can help you and them sleep better which can create better mornings and clearer minds. This can create greater success at work and school.brushing teeth

Four Get comfortable! Make your bedroom a sanctuary for sleep. Have comfortable pillows, seasonal blankets, fan/heater etc. If you need to put up dark curtains, and have white noise machines. Also make sure your bedroom is only a bedroom. Do not have your office there. Also do not use your laptops or other devices in bed. This can confuse the mind thinking bed is for work or play and will send the signals to stay awake rather than the signals for sleep. 
bedroom

 

Five Limit daytime naps. This one is important if you want to set good sleeping habits. If you do take a nap make sure it is only between ten to thirty minutes. If you are a night shift worker obviously these rules are different for you. If you need to sleep in the day set good alarms and also have dark curtains so you can fully fall asleep. 

Six Include physical activity in your daily routine. Have an active lifestyle but remember to not exercise too close to the time you want to go to sleep. Being active during the day will help your mind and body wind down at night.
running

Seven Manage Stress. Too much stress can cause disruption to sleep. A helpful tip is to write down everything that is causing you stress. Or to write a to do list for the next day. That way the things that were on your mind are now on a piece of paper (or in a note app).

 

Eight Know when to see a doctor. If your sleep is being severely disturbed or disrupted talk to your doctor about possible treatment. Doctor

Resource –
Mayo Clinic

 

No Screens Before Bedtime

No Screens Before Bedtime

In this digital world many families spend too much time watching T.V or playing on tablets and smartphones. These are not evil devices though they can cause damage to health.

child in bed with phone

“A  child needs eight hours of peaceful sleep daily to remain fit and active. Excessive addiction to mobile phones distracts the mind and disturbs his or her sleep-wake cycle.” (DailyMail) With this distraction causes a decrease in melatonin, this is the natural chemical in the brain that is released to tell the mind and body to relax and go to sleep.The blue light from devices makes the mind believe it is daytime, so it does not release the needed amount of melatonin to sleep even though it is late at night.

Parents with young children should take note that screen time late at night can change sleeping patterns. This can cause problems in focusing at school. Parents should encourage kids to play outside during the day and to turn off all devices at least one hour before bedtime. By doing this a child can create better sleeping habits. By receiving the eight to ten hours of sleep needed a child’s performance in school and their daily attitude can improve greatly.

This benefit was stated by Dr Geetha Srinivasan, (senior consultant, pediatric ophthalmology, ICARE Hospital) who said, “…cutting back on tech use at night means getting better sleep, making people more productive at both work and school.”

For parents with children with insomnia, ADHD or Autism should look into creating new habits as well. Though if bedtime routines and cutting back screen time does not improve the quality of sleep of their child parents can consult doctors about melatonin supplements.

Melatonin supplements simply increase the natural chemical melatonin to help children, teens and adults naturally fall asleep. To learn more about melatonin and children click this link. http://bit.ly/MelatoninAndChildren

Resources
(
Harrisburg Magazine)

(Natural Health 365)

(Daily Mail)

Get Out of Your Seasonal Slump

Get Out of Your Seasonal Slump

While no one knows the exact cause of Seasonal Affective Disorder lonely girl sitting in windowsome hypotheses include that your circadian rhythm or your melatonin levels are off (Mayo Clinic). The most common and effective treatments is exposure to bright light in the morning.  However taking melatonin may also help stave off Seasonal Affective Disorder is to take melatonin. According to a study by the National Institute of
Mental Health “taking melatonin at the correct time of day . . . more than doubled their improvement in depression scores.” (
NIHM) If you take melatonin for Seasonal Affective Disorder you should take the dose in the afternoon not in the morning (Science Daily).

stressed and worried girlAccording to Future Science, “Melatonin has been safely used in humans for years, principally to reset biological clocks. It has other potential uses as a natural sleeping pill and in the treatment of Seasonal Affective Disorder and some forms of depression.” Melatonin may be helpful in treating Seasonal Affective Disorder because it “resets” your biological clock.

Can Melatonin Help Your Dog?

Can Melatonin Help Your Dog?

tired puppy

Is your dog afraid of loud noises? Does your dog experience stress, separation
anxiety, trouble sleeping, or seizures? Melatonin might be the answer for your beloved pet.

Melatonin has been shown to help calm and relax dogs (Vet Blog). Melatonin has also been used to treat insomnia and separation anxiety. Melatonin can help “reset” a circadian rhythm which is the internal body clock that tells your dog when to sleep and when to wake up.dog sleeping in chair

Very few side-effects have been connected to melatonin (Vet Blog). Your dog shouldn’t be drowsy or hung-over. Some brands of melatonin are impure or have additives. Make sure you use a brand of melatonin that is reliable and does not contain Xylitol (CanIGiveMyDog.com).

Before you give melatonin to your dog you should follow these 2 steps:

Adog sleeping bwsk a vet

  • It is always a good idea to check with your vet before giving anymedication to your pet

Check the dose

  • A generally suggested dosage is 3-9 mg every 12-24 hours, depending on the dog’s size (Veterinary Place)
  • Double check the dose with your vet

 

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