Tag Archives: bedtime

7 Steps to Create Sacred Space With Your Child At Bedtime

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By Barry Goldstein

Pajamies are put on, yawns are in abundance, teeth are brushed and your child is finally ready for bed.  Every evening you take your child through this ritual, but are you truly ready to create sacred space with your child at bedtime?  Are there steps that you go through so that you don’t bring your daily stresses along with you before you tuck them in or read that beautiful bedtime story?  Children are very sensitive to our moods and emotions.  Let them know this time is special!  Here are some tools to use using sacred sound and visualization that you can create in a few minutes! Continue reading

Summer Sleep Tips for Kids

Children need at least nine hours of sleep each night on a regular basis to be healthy, active, and able to perform their best in school, sports and other extracurricular activities. During the summer, it can be hard for parents and kids to keep a steady sleep schedule, resulting in lost valuable sleep. Better Sleep Council Spokesperson and Lifestyle Expert Lissa Coffey offers the following tips to help parents ensure a good night’s sleep for their children.

1.    Set a Regular Bedtime For Your Child and Stick to It.
A regular bedtime can help make sure your child gets a full night’s rest. The Obama daughters have an 8:30 pm bedtime.  This is an ideal time to tuck children in, especially when kids need to be up early for summer activities.

2.    Help Your Child Get at Least 9 Hours of Sleep Each Night. To be their best, children need 9-10 hours of sleep every night. This is important, even on the weekends. 

3.     Don’t Over-Schedule Your Child. Too many summertime activities and commitments can keep children from precious sleep. Allow your child plenty of time during the day for outdoor recreation, summer lessons and chores to ensure that they are not up past their bedtime. And try to avoid scheduling after-dinner activities like club meetings during the week; these tend to be very stimulating.

4.    Develop a Sleep Ritual; Help Your Child Unwind Before Bed. Allow your child at least one hour before bedtime to relax and unwind.  Try relaxing activities, like taking a bath or reading with your child, to help him or her transition into sleep mode.  This is also a special time to share with your child.  They’ll fall asleep easier and faster if they can relax before bed. Avoid loud music and television prior to bed, especially violent programming.

5.    Avoid Caffeine. Consuming caffeine, found in soft drinks and chocolate, even in the daytime, can make it more difficult for your child to fall asleep.

6.    Keep Computers and Television out of the Bedroom. The bedroom should be used for sleep only. The temptation of watching television or going online can be tempting for children once you’ve tucked them in and left the room.  Also, be sure radio and MP3 ear pods are out of their ears when you say goodnight!

7.    Make Sure Your Child’s Bedroom is Dark. Create a room that is dark, quiet, comfortable and cool for the best possible sleep. A small nightlight is fine, if necessary, but a dark room is most conducive for a good night’s sleep. The ideal sleeping temperature is around 60 to 65 degrees Fahrenheit.  Some children like the comforting feel of a heavy blanket on top of them; it’s like being wrapped up in a hug.

8.    Pay Attention to Your Child’s Mattress. Handing down an old mattress to a child isn’t a good idea. Because mattresses wear out over time, it’s important to maximize your child’s chances of restful sleep by making sure he or she is sleeping on a mattress that is comfortable and supportive enough in order to fall asleep, stay asleep, and wake up refreshed. As children grow, make sure the mattress is large enough for them. The Better Sleep Council recommends parents evaluate and consider replacing a mattress every five to seven years.

More Sleep Tips: BetterSleep.org

Sleep Solutions for Bedroom Bliss

Sleeping together is an important way for couples to feel connected to one another. While many partners can live happily together; they just can’t sleep well side by side. Research from the Better Sleep Council (BSC) found that on average, one in three Americans report that their partner’s sleep problems negatively impact their own quality of sleep. If your partner’s sleep style has you headed for a separate room, relationship expert Lissa Coffey and the Better Sleep Council have some tips that just might bring harmony back to the bedroom and into your relationship.

1.    Problem:  Your partner kicks in his or her sleep, waking you up.
Solution:  Make sure your bed gives each person adequate sleep surface. If you are sharing a double (full–size) mattress, that only gives each person as much room as sleeping in a crib! Couples should share a mattress no smaller than queen-size.

2.    Problem:  Your partner likes it hot, but you like it cool.
Solution:  Temperature is a major issue in many relationships. Ideally, your bedroom should be a cool 60–65 degrees Fahrenheit. But a few simple adjustments can make it possible for a person who craves heat and a person who craves cool to sleep side by side comfortably.
•    Double fold the blankets so there is more coverage on one side.
•    Invest in a dual-control electric blanket or a twin-size electric blanket for one side.

3.    Problem:  Your partner snores, keeping you up at night.

Solution:  Snoring can be a serious health concern, so make sure to consult your physician. If your partner’s snoring is not a serious health condition, try alternative treatments like investing in anti-snore pillows, sprays or nasal strips that are designed to help people breathe more easily. If your partner’s snoring persists, try foam earplugs before you try a different room.

4.    Problem:  Your partner tosses and turns.

Solution:  It may be your mattress. If your mattress is uncomfortable, it can lead to restless sleep. Mattresses should be evaluated every five to seven years for comfort and support.

5.    Problem:  Your partner loves to cuddle, but you like your space while you sleep.

Solution:  Compromise. Before falling asleep spend some time snuggling together and then agree to sleep apart. 

6.    Problem:  Your sleep schedules don’t match.

Solution:  Try finding a bedtime that works for both of you. If your partner turns in early and you’re a night owl, try reading a book with a personal book lamp until you’re ready to nod off. If you’re an early riser compared to your sleep partner, be considerate in the early morning. Keep overhead lights off and use minimal lighting while your partner is sleeping.

7.    Problem:  Your bedroom feels more like an office than a place to sleep.
Solution:  Your bedroom should only be used for sleep and sex. Keep work, laptops, PDAs and televisions out of the bedroom. This creates a much more relaxing and romantic atmosphere, and will give you both a better night’s sleep.

BetterSleep.org

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