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INSOMNIA ARTICLES:
1) "Few Common Causes of Insomnia"
2) "Treatment Options For Insomnia"
3) "Understanding Signs and Symptoms of Insomnia"
4) "How to Cope With and Cure Insomnia"
5) "How Eating the Right Food Can Help Avoid Insomnia"
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BABY SLEEPING ARTICLES:
1) "Establishing a Routine that will help your Baby Sleep Through the Night"
2) "Selecting the Right Type of Cot For Your Newborn Baby"
3) "Baby Sleeping Bags - Are They Right For You?"
5) "How Baby Sleeping Aids Can Improve Baby Development"
6) "Water Before Bedtime is Great For Baby Development, Sleep, Feeding, and Bonding"
7) "Establishing a Routine that will Improve Baby Sleeping"
GUEST ARTICLES:
1) "Cucumbers and Little Known Ways to Prevent Diabetes"
Title: A Few Common Causes of Insomnia
Insomnia is a sleep disorder in which a person experiences difficulty to fall asleep. Insomnia could be temporary, lasting from a day to a month or chronic insomnia which lasts longer than a month. What makes the treatment of insomnia so important is that chronic insomnia can cause a lot of other physical and mental problems if left untreated.
Some of the ill effects of insomnia are:
· Inability to concentrate on work due to fatigue.
· Suffering from injuries or accidents due to fatigue and sleepiness during the day.
· Depression.
· Emotional problems like feeling sad depressed and irritated at all times.
· Memory loss.
When a person suffers from insomnia he/she experiences:
· Difficulty falling asleep at night, even after tossing and turning for more than an hour the patient would not be able to sleep.
· Frequently waking up at night and unable to fall back asleep.
· Getting up earlier than usual in the morning.
· Feeling tired rather than refreshed on getting up in the morning.
The diagnosis and treatment of insomnia is based on the causes of insomnia. There might be several causes of insomnia and it is important to first understand what causes insomnia in a person, only then can effective treatment be targeted.
Some of the main causes of insomnia are as listed below:
· One of the most common causes of insomnia is stress. A person might experience difficulty in falling asleep when he/she has high stress levels. Stress can be caused by a single disturbing event like having a big meeting the next day or it can be ongoing due to stressful work environment. More often than not it is stress that causes insomnia in most people.
· Mental or emotional problems might cause insomnia too. If the patient is suffering from depression, anxiety or any other type of problem he/she might experience difficulty in falling asleep too.
· If you have unhealthy sleeping habits like irregular sleep patterns, watching a lot of TV before sleep or eating a lot before bed time you might suffer from insomnia.
· Sometimes the surroundings cause insomnia too. If you have just shifted to a new house, or are sleeping in an unfamiliar bed you might not be able to sleep. Even certain events like jetlag or a sudden change in your sleeping schedule might cause insomnia.
· Certain harmful substances like cigarettes, alcohol, drugs or caffeine can also trigger insomnia in people.
· Certain other health problems like chronic pain, breathing problems might also cause insomnia. Lack of exercise on a daily basis can also be one of the reasons, when a person is not tired enough at night he/she might be able to sleep easily.
These were some of the main causes of insomnia. To begin with you must find out what causes insomnia in you, and then medical help should be sought in order to get proper treatment.
Title: Treatment options for Insomnia
Insomnia is a sleeping disorder in which the patient experiences difficulty in falling asleep. The patient might also wake up frequently at night and have difficulty in falling back asleep, wake up earlier in the morning than usual and feel tired and sleepy through the day.
Insomnia is a sleeping disorder that goes mostly unnoticed and remains undiagnosed simply because people think that it is not a serious health condition. What most people do not know is that if insomnia is not treated it can lead to a lot of health problems like depression, chronic fatigue and even memory loss.
Treatment for insomnia is easy and there are a lot of different ways in which insomnia can be treated. Even though it is possible to treat insomnia through medicines and sleeping pills it is recommended that you not rely on them. Sleeping problems can cause a lot of other side effects in the long run.
Treatment for insomnia can be done with the help of a few behavioral and lifestyle changes as listed below:
· Before going to sleep you can try to relax your mind with the help of a few relaxation exercises. You could try a deep sleep CD. More often than not insomnia is caused due to high stress levels. Relaxation exercises like meditation, muscle relaxation and breathing exercises can help you decrease your stress levels which would help you to sleep better. Using essential oils in a hot bath before bedtime such as restful sleep oil, marjoram, ylang ylang, lavender or sandalwood will also help prepare your body for natural sleep.
· If insomnia is caused due to certain emotional or mental problems than getting counseling and cognitive behavior therapy might also help. These therapies help you to deal with the issue that causes insomnia in the first place and teaches you how to not let them affect your sleep.
· Certain changes in your lifestyle can also make a lot of difference in your life. Having a healthy diet, keeping your bed clean, not watching TV before you sleep, and maintaining a regular sleeping schedule and getting enough exercise can all help you treat insomnia in a natural way. Try to eat foods rich in L-Trytophan. L-Trytophan is an amino acid that enters your bloodstream to gain access to your brain in order for it to tell your brain to make serotonin (which encourages sleep). Because your brain is always dealing (competing) with different amino acids to process, combine L-Trytophan rich foods with carbohydrates. The carbohydrates will force the body to release insulin, which will divert the other amino acids away from his brain and will leave the brain to convert the L-Trytophan into sleep the inducing hormone called Serotonin. Serotonin is also the same hormone that promotes relaxation and calm in the body so it will also help to reduce stress levels that can be brought on by insomnia.
· Apart from these changes you can also take help of natural remedies for insomnia. These are probably the best options when it comes to insomnia cure since they have no side effects at all and can help you deal with insomnia in an all natural way.
Some of the natural remedies for insomnia that you could try are:
· Listening to soothing music before bedtime is said to be very effective in getting you into a sleep mode and easing your stress levels and tensions. Try a specialist deep sleep CD.
· Taking a warm bath in which a few drops of essential oil has been added can instantly relax you and help you sleep better. Try essential oils including restful sleep oil, marjoram, ylang ylang, lavender or sandlewood.
· Using aromatherapy oils like lavender before bedtime can be very helpful too. You can spray a few drops on your pillow or you can get a special lavender pillow spray. You can also add essential sleep oils to use in an aroma diffuser.
· Drinking a mild green tea or a specialist sleep tea such as mimosa tea at bed time can also ease your nerves and work wonders for insomnia.
· Eat foods rich in L-Trytophan amino acids such as Dairy, Beans, Whole grains, Lentils & Chickpeas, Hazelnuts & Peanuts, Sunflower seeds & Sesame seeds, Potatoes, Ice cream, Wheat, Seafood, Oatmeal, Apricots & Bananas.
Title: Understanding Signs & Symptoms of Insomnia
Insomnia is a sleeping disorder in which a person experiences difficulty in sleeping. The patient might find it hard to fall asleep, or stay asleep for long hours. He/she might get up frequently at night and this might result in feeling sleepy during the day, experiencing fatigue, memory problems and feeling irritable.
Insomnia can be either short term or chronic. In short term insomnia a person would find it difficult to sleep for a short phase which could last from a day to even a month. This is a very common type of insomnia since all of us at some point experience a restless night due to stress. Chronic insomnia lasts for more than a month and it can cause a lot of discomfort. Chronic insomnia can be caused due to high stress levels, emotional problems, and heavy medications or due to any other illness.
Most of us ignore insomnia as a minor disorder; we do not usually give it much thought even when we end up spending sleepless nights for a long time. We must understand that insomnia, especially chronic insomnia must be treated because without treatment it might cause a lot of other health problems and would make us unable to concentrate on our work in the day time since we would always be feeling tired and sleepy.
Treatment of insomnia begins with first getting to know the symptoms of insomnia. The symptoms of insomnia are as listed below:
· Having problems falling asleep. If you spend an hour or more on your bed every night trying to fall asleep it might be insomnia.
· Waking up frequently in the middle of the night and having problems falling back asleep is also a symptom of insomnia.
· Waking up earlier than you should be in the morning.
· If you feel tired when you wake up in the morning rather than feeling relaxed you might be having insomnia.
· If you are having trouble to get your work done in the day time due to fatigue, if you feel irritable and tired without doing much then these are all signs of insomnia.
What matters is the quality of sleep that you get during the night. Some people manage to sleep for fewer hours but they still get enough sleep to refresh them because they get deep sleep. People with insomnia do not get quality sleep and that is what makes them grouchy and tired when they wake up. If you have been able to sleep for fewer hours than usual but you still get up feeling refreshed then you do not have insomnia.
Insomnia needs to be treated since it might lead to some serious problems like depression, anxiety, accidents or injuries in the day time due to fatigue. If you experience one or all of the symptoms mentioned above you must consult your doctor at the earliest.
Title: How to Cope with and Cure Insomnia
Every insomnia sufferer will have a different cause depending on their own individual and unique circumstances. The good news is that most people can find relief through natural remedies for insomnia.
Worrying about the need to rest and fall asleep is one of the biggest causes of sleeplessness. The key is to try and concentrate your mind onto something else. Many people have found that listening to a sleep CD can be very helpful in your mind to wander to sleep.
Try and keep active during the day so that by the bedtime your body is ready for sleep. For some people a strict bed-time routine is helpful, whereas for others only going to bed when you body is tired (even if that is late) works. The key is not to become scared of your bed or whether or not you will be able to sleep. When your body is tired enough, it will shut down and allow sleep to occur. Going to bed only when you are tired can help considerably - even if that means going to bed considerably late.
Try and have a hot bath prior to going to bed. Many people have found that combining a hot bath with a relaxing essential oil can help. A hot bath prior to bed encourages sleep because it allows your core body temperature to reduce quickly which triggers the brain into getting ready for sleep. Try to avoid getting too cold immediately prior to sleep too as this will only make it harder for your body to realize it is time for bed! Drinking a hot drink immediately before bed such as herbal tea can also help in the same way.
Try and exercise as much as possible during the day as expending energy in this way will allow your body to feel more tired by the evening. Your body will require rest and recuperation and therefore should make sleeping easier.
Sleeping pills can help but they can also cause more problems. Many people have found that they can develop and build a tolerance to them very quickly which means that more and more will need to be taken until become as effective as their first use. As a result, people can become dependent on sleeping pills very quickly.
Remember, the most important thing is to try not to worry about sleep. If you worry about falling asleep then your mind will remain active and levels of anxiety and stress will increase. If you are worried, just think to yourself that it is only one night, tomorrow you will sleep perfectly. Reducing anxiety and bringing your sleep routine into perspective in this way can help towards reducing the psychological effects of insomnia prior to sleep.
Title: How Eating the Right Food can Help Insomnia
Preparing for sleep can start with your diet and if you are one of the many people that suffer from insomnia then changing your diet could significantly improve your sleeping patterns.
The key foods that you should aim to incorporate into your diet are those that contain L-Tryptophan which is the amino acid that is converted by your body into Serotonin and Melatonin - which are sleep inducing hormones that are created by the brain to encourage your body to sleep.
Some foods that are high in L-Tryptophan include dairy, turkey, chicken, grains, lentils, beans, seeds, wheat, seafood, oats, bananas and apricots.
Once you have located foods that are rich in L-Tryptophan, try and combine them with foods that are high in carbohydrates. This is because when you consume carbohydrates the brain will tell the body to release insulin which diverts other amino acids away from the brain leaving just the amino acid L-Tryptophan to be converted to Serotonin and Melatonin to focus your brain into concentrating on sleep. If you do not combine your foods in this way then the L-Tryptophan may compete with the other amino acids to be processed by the brain reducing the brains ability to focus on sleep.
Serotonin is also the hormone that encourages relaxation so it is also helpful in reducing the stress and anxiety that is often associated with insomnia.
Your diet can play an important part in your daily sleep routine and should not be underestimated. Remember to always try to avoid caffeine after mid-day as caffeine is a known stimulant and will keep you awake and concentrate on consuming more L-Tryptophan rich foods! You can also take Tryptophan as a dietary supplement.
Keywords used: baby sleep, baby sleeping, sleeping aid, slumber, sudden infant death syndrome, pacifier, comforter, soft toy, swaddle, swaddling, baby sleeping bag
Summary: Sleep problems are common in babies, but understanding and knowing how to deal with them enables parents to get a better night’s sleep for themselves, which in turn enables them to provide loving, patient and consistent care for their baby. Read this article to know what useful sleeping aids to try in order to help your baby sleep peacefully through the night.
Useful sleep aids
- Sleeping Aids that emit sounds that comfort your baby such as the ‘Back to Sleep Slumber Bear’ can be really useful at the end of a sleep cycle. When the bear senses movement or noise, it emits familiar womb sounds such as the human heartbeat, white noise or gentle seas sounds that comfort your baby and help her to fall asleep again.
- To reduce the possibility of SIDS (Sudden Infant Death Syndrome) babies must always sleep on their backs. A sleep positioner prevents your baby from moving about too much or rolling over on to her tummy. The cocooning effect of the head cradle and sides remind her of the comfort and security of the womb. The sleep positioner also has a device that mimics the sound of the human heartbeat, which gives your baby the sensation that you are close by.
- If your baby wakes up during the night, having her dummy, pacifier, a favourite soft toy, blanket or a comforter close by offers familiarity and reassurance and can help her to drift back to sleep again.
- The swaddling effect of a sleep wrap promotes a sense of security and restful sleep. Swaddling is an age-old technique, which has recently become standard care practice in many baby units. Medical studies show that swaddling helps newborn babies to fall sleep and to stay asleep longer; it also lowers the risk of SIDS.
- A baby sleeping bag is less restrictive than swaddling and offers a safe, warm and comfortable alternative to traditional bed covers that may be kicked off in the night. Your baby can be picked up in the sleeping bag for a feed and then settled back to sleep in her crib or cot with minimal disturbance.
Whatever the method or sleep aid used, you must feel comfortable and confident with it. However, your baby is very adaptable and sometimes a little perseverance is all that is required.
Here are some of the best sleeping aids that can promote a better night’s sleep for your baby. In turn, parents will also get a better night’s sleep for themselves.
Sleep aids can help your baby to fall asleep without leading to any problems or bad sleep habits. They can be parental lifesavers!
Title: Establishing a Routine that will Improve Baby Sleeping
Babies experience five cycles of sleep, with each one lasting about one hour. They spend twice as much time in light and active sleep than deep sleep. During the first stage of light sleep, baby’s muscles relax and her eyelids flutter. She may twitch, grimace, suck intermittently and breathe irregularly. If baby is put in her cot at this stage, she may wake up. During deep sleep, baby’s limbs relax, her fists unfold and her breathing becomes shallow and regular. After deep sleep, babies enter the frenzied period of active sleep. During this stage, they grimace and fuss, the muscles tighten and jerk involuntarily, the eyes dart about in all directions and breathing and heart rate become irregular. However, the period between the end of active sleep and the next cycle of sleep is the most vulnerable one.
In addition, a warm bath will raise the core body temperature of your baby which will help your baby to sleep. This is because the warm water helps blood to circulate to baby’s hands and feet. When baby’s hands and feet are warm, her core body temperature drops. When baby gets out of the bath, the cooling surrounding air increases the effect and will help trigger the brain’s sleep mechanism. A drop in core body temperature is one of the most important sleep triggers. That’s why it is hard for babies to get to sleep if they are too hot.
Summary: If your baby is fretful, inactive, irritable or overtired during the day, then a sleep aid can help to soothe and settle her at bedtime or during the night
Title: Selecting the Right Cot for your Baby
If you are expecting a baby there are a lot of details to consider before the arrival of your newborn. Everything from the nursery furniture to the toys, linen and the cot has to be organized before your baby's birth. Deciding which cot is best for your baby can be a confusing task, since there are so many different products to choose from.
As a starting point, the cot should be purchased from a reputable supplier. It should carry the British Standards Institution (BSI) number BS EN 716:1996, which indicates that it complies with the required safety standards. The cot should be strong and sturdy and without cracked or broken slats, jagged points or edges, loose parts, missing knobs, screws or sharp catches, peeling, cracked or splintered wood. If you are looking for a transportable cot, then it should be lightweight, compact, comfortable and easy to set up.
The following may help you to choose a cot that is just right for your baby:
· A carry cot makes an ideal first cot as it can be easily moved from room to room. It can be used for night-time sleeping, for car journeys and holiday travel or as part of a pushchair or pram. Carry cots usually have a fabric-covered hood, which makes them perfect for all weathers. If a separate mattress needs to be purchased, it should be firm enough to support your baby while she sleeps.
· A Moses basket or baby sleeping basket makes a cosy sleeping environment for the first few months. Baskets are made from palm, maize or wicker and have carrying handles, which allows for easy, lightweight transportation in the home or on car journeys. Wicker baskets are the most expensive, but will last longer. Baskets usually come complete with their own foam mattress, bedding and fabric-covered hood. The basket can be put on the floor or placed on a stand at a convenient height next to your bed. A sleeping basket can also aid the transition from crib to cot.
· A co-sleeper is a lightweight, transportable cot with a drop-down side that can be used from birth to three years of age. It is designed to fit securely on the side of any adult bed. If your baby is restless, you can simply reach over and comfort her without having to get out of bed. The co-sleeper is also a great cot for twins as they can lie beside each other and close to you. With its compact fold, the co-sleeper can be converted to a free standing cot, a changing table, a play pen or travel cot.
· Cots come in many shapes and sizes and can be used from birth to six or seven years of age. Some are designed to fit in the corner of the room, while others can be converted into a junior bed when babies outgrow them. Most cots have drop sides, which can be lowered when your baby needs to be picked up or a base that can be adjusted as your baby grows. Most cots are not transportable, although some may have fitted casters. Some wooden cots have a protective, plastic coated rail around the edges, which prevents your baby chewing on the slats when she is teething.
Baby cots are available in a variety of designs, colours and sizes. Key points to consider may include your baby's size, growth and the length of time that the cot is going to be used. Measurements displayed on the cot label should help you to select one that fits your baby's needs. The size and layout of the room is another factor that you may wish to consider. Some cots are designed to match the nursery furniture, so you may want to choose one from a coordinating range. Allow for delivery times as your chosen cot may be out of stock when you need it. Most cots will be delivered flat packed and will need two people to assemble them.
Safety tips:
Duvets and pillows are not safe for babies under the age of one year as they can cause overheating or accidental smothering. Instead, use a sheet and blankets in the cot. If your baby is too cold or too hot, you can easily add or remove a layer.
Having the right size bedding for the crib or cot is important too. Avoid sheets or blankets that are too large as your baby may become entangled in them.
Place blankets and sheets halfway down the cot and tuck them in under the mattress. Place your baby under the covers with her feet at the end of the cot, so that she cannot wriggle down under the bedding.
Avoid covering your baby's head with a hood or hat. Your baby will lose excess head through her head, which helps to regulate her temperature.
If your baby kicks off her bed covers in the night, then a baby sleeping bag is an ideal way to keep her warm and comfortable. Make sure that it fits snugly around your baby's chest. The tog rating (e.g. 0.5 to 1.0 for the summer months; 2.5 for the winter months) must also be suitable for the season.
The Foundation for Sudden Infant Death (FSID) recommends that soft toys are not put in a very young baby's cot. Cuddly toys act as insulators and can cause overheating or accidental smothering.
Title: Baby Sleeping Bags - Are they Right for You?
Research shows that overheating by blankets and quilts can be a risk factor for SIDS. Loose bedding can also increase the risk by nine-fold. A baby sleeping bag offers a safe alternative to traditional bed covers and keeps baby warm and comfortable during the night. A baby sleeping bag can be used from birth to 24 months of age.
Newborn babies are unable to regulate their body temperature and they may wake up too hot or too cold during the night or in the early hours of the morning. It provides an ideal micro-climate because it releases excess body heat and moisture when the room temperature rises and it captures and circulates warm air when the room temperature falls. Very active babies that wriggle out of their covers at night can lose core body heat, which makes it much harder for them to enter deep sleep. However, baby cannot wriggle out of her sleeping bag. Openings in the bag keep baby's head and hands free and cool, which also helps to regulate her body temperature.
Such bag alleviates the need for bed covers, which can be a potential hazard if baby should get entangled in them. It allows baby to move and sleep safely and naturally as she would in the confined space of the womb. Baby can be picked up for a cuddle or a feed and settled back to sleep in the crib or cot with minimal disturbance.
With so many colourful designs and sizes to choose from, knowing which one will be just right for baby can be difficult. When contemplating a purchase, parents might like to consider the following guidelines:
· Choose a baby sleeping bag and tog rating (describes the warmth of the product) that is suitable for the season. For example, a tog rating between 0.5 and 1.0 will keep your baby cool in the summer, while a tog rating of 2.5 will keep your baby warm in the winter. If you buy one with a tog rating over 2.5 then your baby may get too hot. Avoid polyester or synthetic ones, which retain heat and moisture and sleeping bags with zips, which toddlers may be able to undo.
· Aim to keep the room temperature between 16°C and 20°C depending on the season. Adjust the level of clothing worn according to the temperature of the room and the time of year. For example, dress your baby in a nappy and vest in the summer and a bodysuit in the winter.
· If your baby is sweating or her tummy, back or chest feel hot, then adjust the temperature of the room or remove some of her clothing to allow her to cool down. Don't worry if her hands and feet feel cool-this is normal (Department of Health, 2009).
· Select a sleeping bag that is suitable for your baby's age, size and weight. If it is too big, your baby may slip inside the bag. If the it is too small, movement will be restricted. Make sure that the neck and armholes fit your baby correctly so that she does not slip in or out of the sleeping bag. Avoid ones with sleeves or hoods and never cover your baby's head. Do not put your baby in a baby sleeping bag if she weighs less than 8lb 8oz (4kg).
· Avoid purchasing sleeping bag with an inbuilt quilt and do not cover it with extra blankets or a duvet as your baby will get too hot. If your baby comes into your bed, do not cover her with your duvet. A sleeping bag that is lined inside with 100% cotton fabric will keep baby snug and cosy and will allow excess heat and moisture to escape while she sleeps.
Extra safety tips:
· Cover the crib or cot mattress with a fitted sheet.
· Always put baby on her back to sleep.
Title: Water before Bedtime is great for Baby Development, Sleeping, Bonding and Feeding
Try giving your baby a bath before bedtime as this will help your baby to relax.
Babies love the sensation of warm water, which reminds them of the comforting conditions of the womb. Parents can use the association to calm a fretful or colicky baby or just to help them to unwind after a busy day. Even as adults, we love the feeling of being immersed in warm water. For newborns that find it hard to latch on to the breast, getting in the bath with baby can help her to relax. The close physical contact between the mother and baby reduces tension and improves feeding and bonding.
In addition, a warm bath will raise the core body temperature of your baby which will help your baby to sleep. This is because the warm water helps blood to circulate to baby's hands and feet. When baby's hands and feet are warm, her core body temperature drops. When baby gets out of the bath, the cooling surrounding air increases the effect and will help trigger the brain's sleep mechanism. A drop in core body temperature is one of the most important sleep triggers. That's why it is hard for babies to get to sleep if they are too hot.
After bath time, put your baby in special clothes that are only used at bedtime and reinforce the idea of sleep by using key words such a 'sleep-tight' or 'bed time' so your baby associates them with sleep. Reading a bed time story or baby massage after winding your baby can also help.
Title: Establishing a Routine that will Help your Baby Sleep Through the Night
Most babies wake up at the end of a sleep cycle if they are hungry, uncomfortable or if their breathing is obstructed. Research suggests waking up between sleep cycles to be a vital survival mechanism. If baby's sleep state was so deep that she could not communicate her needs, then her wellbeing could be threatened. Therefore, parents should not feel pressured trying to get their newborn baby to sleep too long, too deeply, too soon. Between 3 and 6 months of age, a sleep pattern usually begins to emerge and baby may sleep for five hours or more.
For most parents, the two main problems are getting their baby to fall asleep and to stay asleep. Some babies fall asleep easily and stay asleep while others fall asleep easily, but wake up frequently. Some babies go to sleep with difficulty, but stay asleep, while others do not want to go to sleep or stay asleep. Babies that were good sleepers at six months of age may develop sleeping difficulties as they grow older and vice versa. There are all sorts of reasons why babies experience sleep difficulties, but knowing something about the different stages of sleep and what to do if your baby wakes up in the night can be helpful.
Babies experience five cycles of sleep, with each one lasting about one hour. They spend twice as much time in light and active sleep than deep sleep. During the first stage of light sleep, baby's muscles relax and her eyelids flutter. She may twitch, grimace, suck intermittently and breathe irregularly. If baby is put in her cot at this stage, she may wake up. During deep sleep, baby's limbs relax, her fists unfold and her breathing becomes shallow and regular. After deep sleep, babies enter the frenzied period of active sleep. During this stage, they grimace and fuss, the muscles tighten and jerk involuntarily, the eyes dart about in all directions and breathing and heart rate become irregular. However, the period between the end of active sleep and the next cycle of sleep is the most vulnerable one.
Most babies whimper and fuss when they wake up after a sleep cycle. However, if undisturbed, they may drift back to sleep again. If your baby should need feeding or a nappy change, keep this as low-key as possible and put her in her crib or cot as soon as her needs have been met. If your baby is not hungry or uncomfortable, do not pick her up, speak to her, make eye contact, put on music or lights or interact with her in any way or she will expect the same treatment every time that she wakes up. Simply place your hand on your baby to comfort her until she falls asleep again. After a few days, she will get used to the new routine and will settle back to sleep again on her own. If you reward your baby with too much attention, waking and play at odd hours may be prolonged into late childhood.
Bedtime Routine
The one thing that the sleep experts all agree on is the need for a consistent, predicable, regular bedtime routine. It doesn't matter what the routine consists of providing the same things happen every night. Your baby will soon learn to associate certain events and situations with bedtime, although it may take a week or two for her to develop new sleep habits. Once a routine has been established, stick with it consistently every night.
Here are a few tips that may help:
· Let your baby have a good kick around to tire herself out.
· Help your baby to relax in a warm bath-when she gets out, the surrounding cooler air will lower her temperature and help trigger the sleep mechanism.
· Massage your baby or read a bedtime story to help her to unwind and relax.
· Put your baby in special clothes that are only used at bedtime.
· Swaddle your baby in a cotton blanket or place her in a baby sleeping bag to remind her of the warmth and comfort of the womb.
· Use key words such a 'Bed time' or 'Night-night' so that your baby associates them with sleep.
· Put your baby down after winding and before she is fully asleep, otherwise she may be startled to find that your comforting arms are not there when she wakes up.
· Make sleeping in the crib or cot a regular habit.
· Make sure the room is dark and quiet. This helps to establish the difference between night and day.
Everyone has a period of sleep latency before going to sleep, so don't expect your baby to fall asleep the moment that she is in her cot. Crying for no apparent reason before sleep is also normal for most babies. Sometimes, your baby just needs to unwind after a busy day and crying makes her sleepy.
Title: GUEST ARTICLE: Cucumbers and Little Known Ways to Prevent Diabetes
Think you're cool as a cucumber? Not only is the cucumber known for it’s ability to cool-down the body, it has also been recognized to help with jaundice, diarrhea, epilepsy, sore throat, conjunctivitis (redness of the eye) and swelling of extremities.
- 3 medium cucumbers, peeled, seeded, and cut into 1/4-inch slices
- 1 carrot, peeled and shredded
- 1/2 red onion, sliced paper-thin
- 1/3 cup minced cilantro
- 1/2 cup rice vinegar
- 2 tsp. honey
- 2 tsp. Reduced-sodium soy sauce
- 1 1/2 tsp. toasted sesame oil
- Pinch dried red pepper flakes
Preparation time: 25 minutes
Marinating time: 1 hour
2. Combine the dressing ingredients. Pour dressing over cucumbers, cover, and refrigerate for 1 hour. Salad may be eaten using a fork.
- Calories From Fat: 10
- Total Fat: 1 gram
- Saturated fats: .1 grams
- Cholesterol: milligrams
- Sodium: 50 milligrams (without added salt)
- Total Carbohydrate: 5 grams
- Soluble fiber: 1 gram
- Sugars: 3 grams
- Protein: 1 grams