Creating a sleep-friendly environment for your child is an essential factor to provide a good night’s rest. Children take time to fall asleep; it depends on how sleepy they feel after their bedtime routine and if their naps during the day were successful. It is vital to ensure that their daytime routines and bedtime routines assist in setting the stage for a good night’s rest. If you are sure that your routine is perfect and that your child’s tummy is full, you also need to consider what your child’s sleeping environment is like, as it also has to be conducive to sleep. Here are a few factors that might play a role:
Night lights
Some toddlers do have night time fears, and this is where a night light comes in handy. Having any light in the room does prevent melatonin production, which is why you have to ensure that you install a natural light if you decide to use a night light. Natural light includes night lights like Himalayan salt lamps (non-LED globes to be used). If you have an older child that can understand more advanced concepts, you can also get a clock that shows you when it is time to wake up. A watch makes it easy for children to know when it is time to get out of bed.
Blackout curtains
Light influences sleep; thus, it is vital to ensure that no light enters the room. Any light shining in from outside will also most likely cause your child to wake up early as it will cause melatonin production to stop. To ensure that this does not happen, invest in blackout curtains or adhesives that you stick to your window to ensure no light peeking through the curtains.
White noise
If you have a noisy environment or multiple children in the house, then using white noise would be beneficial, both during the day and at night. White noise will drown out outside noises and helps your baby not to wake up from birds chirping in the early hours of the morning.
Creating a healthy sleep environment is one of the building blocks that you need to have in place for your child to sleep like a superhero.
To view the full article, please click here and you'll be re-directed to Good Night.What Is Insomnia?
We've all had sleepless nights at some point in our lives, but for some people the endless wakeful hours at night lasts for weeks or even months. 1 in 14 people in South Africa, over the age of 15, experiences insomnia. Find out what insomnia is and what steps can be taken to prevent it and maybe cure it.
]]>A 2012 study found that 1 in 14 people in South Africa, over the age of 15, experiences insomnia. That’s 7.1% of the South African population.
What is Insomnia?If you have insomnia, you may also worry about being able to sleep, causing anxiety and stress, which will make it harder to fall asleep.
Causes of Insomnia
Firstly, there are two types of insomnia.
Insomnia can affect you mentally and physically, which can make you feel tired, depressed, and irritable. Chronic insomnia can also interfere with your day-to-day performance, making it hard to concentrate, perform tasks efficiently and have a negative effect on memory, all of which could hinder your career progression. If you have a physically demanding job, or drive a lot, it can also slow reaction times when driving or operating machinery and put you at higher risk of injury.
Also, if you don’t get enough sleep on a regular basis, you’re at increased risk of diseases such as diabetes, heart disease and high blood pressure.
Is There a Cure or Treatment?
In some instances, insomnia can’t be prevented or avoided. For secondary causes of insomnia, you’ll need to address the conditions or health problems that are keeping you awake. However, there are several good sleep habits, also called sleep hygiene, which can help with acute insomnia.
Valerian contains small amounts of GABA, a sleep-promoting neurotransmitter, and some studies have shown that valerian can improve sleep. However, other studies have found no difference in sleep when taking valerian compared with a placebo.
Talk to your doctor before trying one of these products or any other OTC medications.
Prescription Medication
In some cases, your doctor may prescribe you medication for chronic insomnia. This is a temporary solution, and not a cure for insomnia. Common prescription medicines include sedatives such as benzodiazepines (e.g. Valium, Xanax, Klonopin, Ativan). They help with falling asleep initially but tend to reduce the amount of deeper sleep. They are not recommended for long-term use and can have serious side effects.
While this treatment has demonstrated impressive efficacy in treating insomnia, it doesn’t always work right away. It also involves a lot of input and work. You will have to keep a sleep diary for a few weeks to monitor progress and have at least four sessions to get you on the right track. Face-to-face treatments of at least four sessions seem to be more effective than self-help interventions or face-to-face interventions with fewer sessions.
It is important to understand the cause of your insomnia before deciding on a course of action. However, developing and maintaining good sleep habits is always a good idea, regardless of the cause of your condition. Give yourself the best possible chance of getting 7-9 hours sleep a night and remember, it takes time for any new habit to stick, so be consistent.
If insomnia, or any other sleep disorder is causing you distress or affecting your quality of life, seek help from a doctor or other appropriate medical professional.
]]>If you don't already sleep naked, it may be time to give it a try. Some people believe that sleeping naked can improve health and wellness in a variety of ways. It could even make you wealthier!
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If you don't already sleep naked, it may be time to give it a try. Some people believe that sleeping naked can improve health and wellness in a variety of ways.
1. Feel more connected to your partner. Sleeping together naked creates more opportunities for skin-on-skin contact, especially when it comes to cuddling. This contact releases copious amounts of oxytocin, the “love hormone”, which is the neurotransmitter that helps you feel those good feelings about your significant other. This increased oxytocin can make you feel more connected to your partner and can therefore lead to a more active love life.
2. Fall Asleep Faster and Deeper. Temperature makes a big difference to the quality of your sleep. The ideal room temperature is somewhere between 60 and 68F (or 15-19°C). Sleeping naked can initiate that cool-down process and help your body lower its temperature faster, hence shortening your sleep onset and increasing the percentage of deep sleep throughout the night.
In contrast, sleeping in a hot environment has been shown to increase wakefulness. If your skin starts to overheat, even just a little bit, you’re more likely to wake up too soon. Overheating can also disrupt your REM cycle and decreases slow wave sleep.
3. Boost Metabolism. If sleeping naked helps you to stay asleep longer, this in turn can help to reduce your risk of obesity and weight gain. Adults who sleep 5 hours per night or less are more likely to gain significant amounts of weight compared to those who sleep 7 hours or more.
Furthermore, sleeping at a lower temperature causes your body to produce more brown fat, which is considered "good" fat. Your body can use it as an energy source, unlike white fat, which is stored in fat tissue and can lead to conditions like obesity and diabetes.
A 2014 study published in the Diabetes Journal reported that a group of men who slept in a cooler environment (18°C compared to 23°C in the control group) had increased amounts of brown fat. Although the study was conducted on healthy individuals, scientists believe that the results can be used when creating a treatment for pre-diabetes and helping obese people reduce weight.
4. Anti-Ageing benefits. Melatonin is the body's most crucial anti-aging hormone. It is released at night after exposure to total darkness, and reportedly, more is released from the body in a cold room rather than in warmer temperatures. Also, in direct response to a cooler room, the body will pump out elevated levels of human growth hormone (HGH), another critical anti-aging hormone. As greater amounts of these hormones are released into the body, you will look, and even feel, younger.
5. May boost Self-Esteem. Studies suggest that the practice of sleeping naked and spending more time naked could help you feel more attractive and appreciate your body more. Over time, as you become more comfortable in your own skin, you’ll experience an increase in self-acceptance and self-esteem, and this will boost your confidence.
If that isn’t enough to convince you to get your kit off, a University of Melbourne study found that confident people earn higher wages and get promoted more often than their less confident counterparts!
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