Tag Archives: sleepy time

Establishing An Effective Bedtime Routine For Kids

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Establishing An Effective Bedtime Routine For Kids

Kids can be enormous bundles of energy. But like all people, they still need to recharge their batteries. The appropriate hours of sleep for a child depends on their age, with younger children needing more sleep to help their bodies grow. For example, kids between the age of 3 to 6 years old need between 10 to even 12 hours of sleep. Not all this sleep is done at night, with parents heavily encouraged to put them down for afternoon nap times.

However, for the main event at night, it can be difficult to get your kids to settle down, especially if they are excited. One of the best ways to get your kids to sleep better and quickly is through an efficient bedtime routine. If you are struggling to get your kids enough hours of sleep, try these tips for an effective bedtime routine:

Limit the Sugar:

Unless you want to start rooting around your medicine cabinet for expired melatonin, you do not want to feed your children anything overly sugary after dinner. Not only can they become hyperactive from too many sweets, but the resulting sugar crash can also make their night’s sleep uncomfortable. This means you need to regulate the kind of dinner you give your children.

First, avoid sodas and sugary drinks and instead serve fruit juices or even just plain water if possible. If your kids still want to eat dessert, you may opt to give them only a small amount of something. Or you can choose to give them fresh fruit.

Bath time:

After they’ve eaten, it is now time for them to have a bath. Research has shown that taking a bath about 90 minutes before going to bed can be helpful in cooling down the body and getting you into a more restful state.

Remember to use bathing products that are appropriate for their age. For example, some facial foam brands are formulated to clean skin that experiences heavy exposure. Although this is great for adults who routinely spend time outdoors, it can be strong for children. Make sure to temper their bathwater as well, making it warmer if it’s chilly or a little cooler if the summer air is too hot.

Some Screens:

Your kids may want to use the internet or some form of digital device to watch their favorite cartoons or play some games. After dinner, it may help them wind down to have about a half hour to an hour of screen time. This can mean playing with a smartphone or some time in front of the television screen. Just make sure to supervise the content that they are viewing.

Read to Them:

Reading to children at bedtime has been a custom with children for centuries and it is a great way to bond with them. You can also expect them to develop vivid imaginations and enjoy reading, a useful hobby to instill early on. Let your kids select their own reading material from a selection of books and be sure to ask them frequently if they have any questions.

Kids take time to comprehend what’s happening and you may need to read something slowly or repeatedly. Picture books will be a sure hit with kids since they allow children to visualize what they’re reading with you.

Careful with the Light:

A final consideration that many parents have to face is whether to use a nightlight. These devices are used to comfort children with illumination when they are still afraid of the dark. However, some parents may feel that a nightlight only keeps kids awake due to the illumination. You can avoid this by buying a nightlight with adjustable brightness and placing them close to the floor rather than high up, where the glare can wake your kids. Finally, you may wish to employ some strategies to slowly wean your kids away from using them.

A successful bedtime routine can help your kids settle down at night and get the rest they need. Fine tune these tips to accommodate your their needs and you can look forward to restful evenings and healthy children.

Where Should Your Dog Sleep At Night?

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Where Should Your Dog Sleep At Night?

It’s important that your dog gets a good night’s sleep, but just where should they hit the hay? Are certain sleep options healthier than others? This guide explains it all:

Should I get a dog bed?

A dog bed can provide a cozy place for your pooch to curl up. If you’ve got hard floors, it is essential to set up a dog bed. This could be an improvised bed made of pillows and blankets. Alternatively, you could buy specially engineered dog bed from a company like Pawpedics to provide ultimate comfort. It’s important that any dog bed is large enough for your dog. Dog beds should be regularly washed to keep them nice and clean.

Should I get a dog crate?

Dog crates are often used for training puppies to stay in bed at night so that they don’t wander about and cause mischief (or hurt themselves) while you’re asleep. Crates can also provide a sense of security for older more anxious dogs, providing them a private place to escape to.

As with a bed, a crate needs to be the right size. Make sure that they can stand up and lie in it comfortably. Be wary of buying a small crate for a large breed puppy as they may quickly outgrow it. You shouldn’t be locking your dog up in a crate for hours on end during the day. Crates should be used only for helping dogs to sleep – not as a method of keeping your dog contained while you go out for work (you’re better off hiring a dog-sitter).

Can the dog sleep in my bed?

Some people allow their dog to sleep in their bed. There’s nothing wrong with it, just understand that once you start allowing this, it will be very hard to train the behavior out of them if you change your mind. Allowing a dog to sleep in your bed can strengthen your bond, plus they can provide great cuddles. However, you’ll need to get used to your bed being covered in dog hair. Larger dogs may also take up a lot of space, which could lead to a disrupted sleep.

Can I keep my dog outside?

There’s a lot of debate as to whether you should keep a dog outside. Most dog professionals agree that there’s no problem with keeping a dog outside provided that they have a kennel that is warm, dry, and cozy enough – make sure that it’s waterproof, insulated, and has bedding.

Keeping a dog outside is more preferable in countries with warmer climates but thicker coated dogs will usually be able to stay quite warm even in cooler climates. You should avoid letting a shorter coated dog sleep outside in a cooler climate.

While the correct answer to where a dog should sleep is always in your bed or on the couch, there are other alternatives too for a good night’s sleep for your pup.

Featured Image By: Pexels

How Not Sleeping Enough Affects Your Health

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How Not Sleeping Enough Affects Your Health

Not sleeping enough over any prolonged period of time will negatively affect both your mental and physical health. If you are regularly getting less than at least seven hours a night, you will fall into the category of not sleeping enough. Perhaps you already have started to notice some symptoms of lack of sleep. Or maybe, you are unaware of the consequences. Either way, if you, do not sleep enough, you should make a valiant effort to get more of it, and here are a few reasons why:

Your Immune System:

When you are asleep, your body gets to work on fixing and repairing any damage that has occurred during the day. Beauty sleep is called beauty sleep for a reason! The body is able to help strengthen the immune system and regenerate cells which are vital to helping you fight off infections. Over time, if you do not sleep enough, you will find that you fall victim to more colds, flues, and potentially worse infections.

Your Memory:

While you sleep, the brain changes short-term memories into long-term memories. You may find that not sleeping enough goes hand in hand with a bad memory.

Your Central Nervous System:

Not sleeping an adequate amount can disrupt the body’s ability to send, receive, and process information. Sleep deprivation will exhaust the brain just as much as the rest of you. It will affect your concentration levels and you might find it difficult to learn something new. It can affect your coordination, meaning that you are more prone to accidents. This can have drastically tragic consequences on things like driving, for instance. Your mental and emotional state will be in constant flux. You will have more mood swings and become far less patient. It will also affect your decision-making ability. If you have a chronic lack of sleep, you may even start seeing hallucinations or trigger things such as mania and paranoia.

Depression:

Lack of sleep can lead to depression. Having our mood affected in such a way can have very serious consequences. It may even lead some people to consider suicide or begin drinking or taking drugs. The irony is these habits negatively affect sleep even more. If this resonates with you, then maybe going to rehab centers may help you see the light at the end of the tunnel.

Your Heart Health:

The health of your heart is affected by your blood pressure. When you sleep, the body regulates blood pressure and helps to prevents heart disease. That means that by not sleeping enough, you may end up with heart complications.

Obesity:

Unfortunately, not sleeping enough may well be a contributing factor to obesity. Some people who do not sleep enough will find that due to their lack of energy, they eat more sugary or fatty foods to compensate. It is a false economy and does not work. Also, being overweight may cause you to wake up hungry in the middle of the night, resulting in more snacking.

A good night’s sleep, clearly, does a lot more than make you feel well rested every morning. Catch some Zs and let your body work behind the scenes to help keep you healthy.

Featured Image By: Pixabay

What’s Going Wrong With Your Health Right Now?   

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What’s Going Wrong With Your Health Right Now?   

What is wrong with your health right now? We can almost guarantee that you are not as healthy as you would like to be, which means that you need to make a conscious change. You don’t want to be stuck in a cycle where you change one thing about your health, to then change another, lacking on the first until it is non-existent. In this article, we’re going to be looking at some of the things that could be wrong with your health right now and the things that you can do to combat them:

You’re Not Eating Properly:

The first thing that you need to do is look at your diet. It’s likely the case that you are not eating properly which is terrible for your body. For example, if you are constantly reading up on dry-aged steak news rather than actually cooking healthy meals with the food that you have in the fridge, you’re going to be ordering a lot of takeout. We’re not saying that takeout every now and then is bad, but we are saying that you need to make use of fresh fruits and vegetables, lean meats if you eat them, and other healthy foods.

Your body needs the correct vitamins and minerals in order to keep going, and you are responsible for giving them to it. If you don’t, you are going to see some changes to your body that you are not going to like.

You’re Not Moving Enough:

It might also be that you are not moving enough. If you are somewhat of a couch potato, then you know that you need to exercise more. If you’re thinking that exercise isn’t your thing, it doesn’t need to be. Nobody is saying that you have to go and sign up to a gym right now, completing high-intensity workouts six times per week as this is going to be far too much. In fact, you will probably hurt yourself if you try to do this. Instead, we recommend that you start going on a walk twice per day for around half an hour. This is enough to get your body moving, get your blood pumping, and help you become fitter.

You’re Not Sleeping Enough:

Sleep is important because this is when your body does all of the things that it can’t do when you are awake. If you are not sleeping enough, you need to make some conscious changes such as removing all tech from your room when you go to sleep at night and going to bed at an earlier hour.

We hope that you have found this article helpful and now see some of the things that could be going wrong with your health right now!

Featured Image By: Pexels

Taking Care Of You, Too

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Taking Care Of You, Too

Between work, cooking, maintaining your household, and social engagements, making time for you can feel impossible. This can lead to burnout, break downs, and even more stress! When you are starting to feel the side effects of a constantly on the go lifestyle, it’s important to take a step back rather than push yourself harder. Today, we are going to look at a few simple things that can be done to make sure you are taking care of you, too. Let’s get to it:

Beauty Sleep:

A restful night of sleep is so crucial in so many ways. Not only does getting your full eight hours give your body time to rest and heal, but you will feel so much more active and alert every morning. It’s nice to start your day with some pep in your step rather than dragging your feet just to get out of bed. What is preventing you from getting a good night’s sleep and what can you do to improve it? Perhaps, your bedroom needs to be a more soothing place to lay your head after a long day, which can be achieved with these ideas.

Schedule Appointments:

While scheduling appointments for various things like the eye doctor, dentist, and general practitioners isn’t the most fun thing, it will help keep you feeling your best and that’s what is important. A professional dental lab in your area is a great place to start and don’t forget to tend to your mental health, too. An appointment with a counselor or therapist can be especially beneficial if you have been feeling overwhelmed, overworked, and over stressed as of late.

What Does Self Care Mean To You?

Self care won’t look the same for everyone and that’s okay! I, personally, love doing a face mask after a long day at work to unwind but that might not work for you. So what does self care mean to you? Is it going to the gym? Going on a long hike? Buying yourself some beautiful flowers for your kitchen table? Once you narrow down what makes you destress, you will know what options are best to turn to when you are feeling some type of way.

Positivity, Please:

Thinking positive thoughts is so important even if you aren’t feeling very positive. Do you have a mantra that you like to repeat to yourself? What about some positive affirmations on sticky notes to look at throughout the day? What’s that old saying – fake it till you make it? Sometimes you just have to give yourself the mental push for good vibes and, eventually, your positive outlook will become second nature.

Doing for others is an amazing thing but don’t forget to do for yourself, too! ❤

Working On Your Wellness: Tips To Make Your Health A Priority

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Working On Your Wellness: Tips To Make Your Health A Priority

Your mental and physical health should always be your top priority. Wellness is such a popular issue these days that it seems like everyone is discussing it. It’s important to make self-care a habit. We recognize that it is not that simple! With your career, family, house chores, friends, and so on, you may feel anxious and overwhelmed at times.

The majority of individuals are aware of the necessity of maintaining good health. However, the same folks make a variety of excuses and justifications for why they don’t have more time to pay attention to their health and do things like eat healthily, exercise, have their eyesight checked, and visit the dentist. They forget about how they feel, whether they prioritize work or other commitments. The good news is that you can put your health first while still performing effectively at work. It isn’t necessary to choose between the two. As a result, we’ve compiled a list to help you to prioritize your health and wellness.

Consider how you use your time:

People’s most common reason for not enjoying their life is that they do not have enough time. But the issue is that you are unaware of how you spend your time. Are you making the most of it? Is there anything you can do differently? Something that has the potential to make you happy? So, think outside the box. Maybe you’re stuck for business ideas since you haven’t discovered the appropriate place to unwind.

Have you tried going to the gym first thing in the morning? According to experts, this is a terrific method for allowing your mind to dwell on work while your body concentrates on health. Take a little break and go for a walk. Take a deep breath of the fresh outdoor air. You’ll feel amazing later on and you’ll probably be a lot more creative and productive. Work may be postponed, but your health cannot.

Make sure you get enough sleep:

Sleep costs nothing, but it is vital to living a healthy and happy life. Not getting enough sleep in the short term makes you feel drowsy and unproductive for a day or two; not getting enough sleep in the longer term can lead to a weakened immune system, which in turn leaves you vulnerable to illness and disease.

A good sleep routine is essential. Try to go to bed at the same time every night and wake up at the same time every morning. Switch off the screens an hour or so before you head to bed and avoid drinking caffeine late in the day to help you drift off into a deep, restorative, and peaceful sleep.

As the old saying goes, ‘you can’t pour from an empty jug’. Make sure you fill yours up!

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Back To School: My Reoccurring Dream

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Back To School: My Reoccurring Dream

Hey! I have reoccurring dreams fairly frequently and if it isn’t dreaming that I’m back to working retail or in a play and have forgotten all of my lines, then I am dreaming about going back to school. In fact, I just had the dream last night and it never fails to freak me out as soon as I wake up. Not because it’s “scary” by any means but it feels so real that I wake up really thinking that I never took a class that was essential for me to graduate!

The dream always starts out with me in the counselor’s office at Cuyahoga Community College and he or she is explaining to me that there were a few classes in grade and high school that I didn’t take and, technically, never graduated from either of them. Then, with a flash, I am back at my grade school and retaking classes and tests like my life depends on it. It’s so wild!

Last night, the dream ended with me completing grade school because I was kind of waking up. Sometimes, however, the dream will end with me finishing the high school classes too. It’s basically the dream equivalent of Adam Sandler’s “Billy Madison” but not anywhere near as fun lol. No matter how the dream ends, trust and believe that I always wake up with a start! I dream really vividly and, as soon as I am waking up, I feel like I need to rush to get ready for school.

I have been having the same reoccurring dreams for literal years and each of them have never really changed. Clearly, that doesn’t mean that I don’t feel shocked every time they happen, though! Whether they are reoccurring or a one time thing, dreams can be so crazy and I am curious about everyone else’s so feel free to answer the following prompts:

What is the craziest, scariest, or funniest dream that you have ever had? Do you have any reoccurring dreams? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

 

Setting Up Your Bedroom For Optimal Sleep

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Setting Up Your Bedroom For Optimal Sleep

If you want to feel great and function to the best of your ability each day, then it’s essential that you get good sleep. Your bedroom is one of the most important rooms in your home, and you want the space to feel cozy and personal to you.

There are steps you can take to help set up your bedroom for optimal sleep so you can wake up feeling refreshed each day. You’ll thank yourself later on for following through with these actions when you have more natural energy and aren’t having trouble falling or staying asleep:

Find A Suitable Room Temperature:

A bedroom that is too hot or too cold will be distracting and keep you from getting optimal sleep. You don’t want to be tossing and turning all night because the space isn’t properly heated or cooled off. One idea is to install a wall mounted AC unit, which is an affordable and efficient way to keep your bedroom at an ideal temperature, especially during the summer months.

Invest in A Comfortable Mattress & Bedding:

Another aspect to pay close attention to is your bed itself. Invest in a comfortable mattress and bedding so you feel at ease as soon as you hit the sheets. Take your time shopping for a mattress that won’t hurt your back and cause you aches and pains. The right sheets and comforter can also impact your sleep and how comfortable you are, so read reviews from other consumers before making a purchase.

Paint & Decorate with Soothing Colors:

Set up your bedroom for optimal sleep by painting and decorating the space with soothing colors that will reduce stress and anxious thoughts. You want to avoid bold and bright hues that may stimulate your brain and keep you up. You want shades that will deliver a sense of calm as soon as you enter the room. Review some of the best paint colors for a restful sleep so you can make any necessary adjustments.

Remove any Clutter:

A messy and disorderly bedroom may also be getting in the way of you achieving optimal sleep. Therefore, set aside time to remove any clutter and make sure all of your belongings have a place to live. Hang up your clothes nicely or put them in the drawers and clean often to maintain a tidy and inviting space. Seeing clutter before you try to go to bed may cause your mind to race, which can be detrimental to you being able to fall asleep.

Replace Old Window Treatments:

You may be missing out on a good night’s sleep because your bedroom isn’t dark enough. One idea is to replace old window treatments that may be letting in too much light at night. There are plenty of options on the market to choose from that will allow you to darken the room and make sure it stays dark throughout the evening hours, and when the sun starts to rise. Another option may be sleeping with an eye mask but this might not be as comfortable for you.

Catch some Z’s with the tips above and have the sweetest of dreams! ❤

Featured Image By: Pexels

11 Effective Solutions To Avoid Sleeping Problems

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11 Effective Solutions To Avoid Sleeping Problems

Have you experienced lying awake at night, wondering why you can’t sleep at all? There are a lot of reasons someone can’t sleep: stress, anxiety, or maybe too much caffeine. Sleep deprivation is common among university students and working young adults due to the stress they deal with every day.

Consistent sleeplessness for days or weeks can be considered as temporary insomnia. Temporary insomnia also occurs in between periods of normal sleep, difficulty falling asleep, or waking up at different periods at night, resulting in poor sleep quality.

There are helpful tools and machines you can buy to promote better sleep and improve your sleep quality. These machines help deal with common sleeping problems or sleep disturbances such as obstructive sleep apnea, sleep-disordered breathing, and snoring. While it is indeed common for younger people to experience insomnia, it can easily be avoided by taking precautions before going to sleep. Here are the steps you can take for a better quality of sleep:

Create an Inviting Aura in Your Bedroom:

Don’t bring stress in your bedroom—remove the clutter and the mess from your sanctuary. Check your mattress as well. Your mattress may be the source of discomfort and may lead to musculoskeletal problems. Set aside sleeping accessories in an organized manner to avoid a messy bedroom.

Avoid Using Your Phone on Your Bed:

Activities like watching TV, scrolling on social media sites, or eating can keep your brain awake. If you want to lull your brain to sleep, stick to pleasure books to avoid binge reading. Stow your collection of books of other genres and stock your bedside table with light-reading books for night reading.

Associate Your Bed with Sleep and Drowsiness:

By reconditioning your brain that your bed is only for sleeping and nothing else, you will be able to get used to falling asleep easily. Do everything you need to do outside the bedroom to avoid remembering things that you need to work on. If you can’t fall asleep after 20 minutes of lying down, get up from your bed, and move to the next room until you feel sleepy.

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Rise and shine!

Implement a Strict Wake and Sleep Cycle:

While it’s common for most young adults to party till 4:00 a.m. during Friday nights, it may affect your sleeping pattern and even the quality of your sleep. By training yourself to sleep and wake up at the same time daily, your body will be able to set its clock properly.

You will feel sleepy at the same time and wake up at the same time as well. Try to avoid staying in bed after waking up; you may fall asleep again and completely ruin your wake and sleep cycle.

Avoid Napping in the Afternoon:

Napping became a habit for most people, especially among students with long breaks between classes. While it does make you feel good, it may actually hurt the schedule you’ve built for your body. Quick napping can also make you fall asleep harder, and extra sleep during weekends can keep you awake for a while.

Try to Avoid Caffeine in the Afternoon and Evening:

Caffeine can be found in coffee and drinks like sodas, tea, and cocoa drinks. Staying hydrated and reducing sugary intake will help you stay awake during work and it’s healthier too!

Consider a Supplement:

If you keep an eye on your diet and health already but find there are still problems with your sleep you may want to consider a supplement. With this in mind, there are supplements that can help you to feel better and sleep deeper. There are supplements like magnesium that have been shown to have a positive impact but there’s also a lot of information out there on CBD oil. You can find more information on https://www.health.com/mind-body/best-cbd-oil to get you started. However, the most important thing to remember with supplements is that they are there to supplement your life rather than to completely solve a problem. Having a supplement in conjunction with a healthy lifestyle is the best combination.

Limit or Avoid Alcohol Intake:

When you drink alcohol before going to bed, it may help you fall asleep easily, but it actually disrupts REM. When the REM is disrupted, you may experience daytime drowsiness and poor concentration.

“Alcohol may seem to be helping you to sleep, as it helps induce sleep, but overall it is more disruptive to sleep, particularly in the second half of the night,” according to researcher Irshaad Ebrahim, a medical director at the London Sleep Centre.

Go for a Quick Exercise during the Day, Not before You Sleep:

Exercise by default is beneficial in many ways: it helps you lose weight, gives you a better mood, and makes you stronger. Exercising also helps improve sleep quality and increases the duration of sleep.

Going for a quick run or lift will help you relieve anxiety and stress, which also contributes to insomnia. Yoga is also effective in promoting sleepiness and calmness after a stressful day.

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Unsplash Image

Eat Healthier and Lighter Meals at Night:

If you tend to snack at midnight, change your dinners to extra lean meat, chicken, or fish dishes instead. Eating spicy food before bedtime is also a no-go: it can cause heartburn and abdominal discomfort at late-night hours.

Do Relaxing Hobbies and Activities before Going to Sleep:

Avoid thinking of anything related to work or school; opt for hobbies like knitting and listening to music. This will help you relax properly.

With today’s stressful news and occurrences around the globe, it’s almost expected for most people to experience insomnia every now and then. With good habits and self-control, however, you will enjoy proper sleep and create a healthy sleeping pattern for yourself.

Featured Image By: Unsplash

The Science Of Sleep: How To Get More Quality Shut-Eye

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The Science Of Sleep: How To Get More Quality Shut-Eye

Imagine regularly engaging in an activity that stops your brain from processing and filing away your days’ experiences. That negatively affects your memory and stress levels and robs your body of much-needed energy. That literally stops your body from repairing itself. Well, science has shown that this is precisely what you are doing if you are denying your body enough sleep. Read on to find out more:

Shift work:

Traditionally, those working in a shift pattern rather than the traditional 9-5 or 8-6, as is more common these days, have had trouble regulating their sleep patterns and getting enough to optimize their health. Of course, with the disadvantage mentioned above, this can be something that can significantly affect both their physical and mental well being and so steps need to be taken to rectify this.

One method that can be helpful, is to identify your own personal sleep rhythm and find work that best fits around this. For example, those that wake naturally later in the day and are often up past midnight may suit working the late shift much better than someone that thrives on being up at the crack of dawn.

Noise disturbance:

Something else that can cause you to get too little sleep is noise disturbance. In fact, there is a significant number of people whose sleep is disturbed by factors, such as traffic, noisy pipes, and even a partner that snores. Each issue needs to be dealt with individually but, the good news, is that there are things that you can do to help.

For instance, those plagued by traffic noise may choose to have their windows triple insulated against the sound or wear earplugs at night. While those kept awake by a partners’ snorting can research into the latest practices such as how fotona laser can treat snoring and will minimize any issue of disturbance. Something that will be a great relief to anyone whose quality of sleep is affected by this issue.

Methods of opening obstructed airways, can not only provide relief to the person kept awake by the snoring but can also make it easier to breathe during the night for the person having the treatment, too. Therefore, allowing them to get a much better and more refreshing night’s sleep as well.

Sleep hygiene:

Lastly, when it comes to the science of sleep, what researchers have recently found is there are all sorts of things that can interfere with your ability to drift naturally off to sleep and stay asleep for the required amount of time. Many of these issues arise from over stimulation of the brain, either from caffeine, sugar, light, and particularly blue light. To that end, many specialists are now recommending a return to a more traditional routine before bed know as sleep hygiene.

This routine cuts out too many stimulating factors and naturally allows our bodies and, most importantly, our minds to relax, decompress, and prepare for sleep in the right manner. Something that has been proven to have a positive effect on both nodding off, and staying asleep for the right amount of time to promote optimum well being.