Sleep Is Negatively Affecting Our Culture

- Tina has difficulty sleeping due to her anxiety and her compulsive of checking on her daughter constantly at night. One thing that may help her is educate her on ways to promote sleep such as warm baths, warm milk, and relaxing music, and monitor her sleep thought a sleep record (Halter & Vacarolis, 2014).

The production of melatonin is highly dependent on light stimulus received by the retina. Excessive light exposure, both natural and artificial, during the primary hours of melatonin production can lead to a restless night because not enough melatonin is produced by the pineal gland to initiate and maintain healthy sleep patterns. With the use of handheld devices that emit artificial light on the rise, more people are experiencing decreased quality of sleep due to late sleep onset. The introduction of melatonin supplements and ramelteon may be necessary for some individuals in order to return to homeostasis. However, its effectiveness could vary depending on time and amount taken.

If you only experience sleep difficulties occasionally, you can use melatonin as a sleep aid alternative to OTC sleep drugs. Melatonin helps put you to sleep. It is not a drug per se in that it is something that occurs naturally in the body, but it does signal to your body that it is time to gear down and get some sleep. If you take it about 30 minutes before bedtime, it should help you get to sleep and sleep through the night, without drug side effects.

There is a very common misconception that if the baby is forcefully kept awake for longer periods throughout the day that they will sleep better at night. That by keeping the baby awake it will help them sleep longer once they do fall asleep. This in fact hinders their sleep quality and pattern. It makes for a fussy baby that is overtired. When babies get overtired they do not know how to function. Sleep is a natural process and when they are not allowed to follow through on a natural and needed process for function they become irritated and fussy. Allow babies to take their naps uninterrupted, make sure you help baby understand when it is daytime and when it is night time. A way to do this is by ensuring that they are getting sufficient amount of light during the day and a dimmer or darker environment at night.

Consider using blue light blocking glasses at night. Blue light (light of blue wavelengths) comes from the sun or electronics like your computer or laptop. During the daytime, it helps you stay alert but at night can disrupt melatonin production by inhibiting its release from the pineal gland. When you use your laptop or computer at night, they are emitting light that stimulates sensors

The first strategy is make a visual schedule to support children’s transition time. Visual schedule with large pictures could help children see directly what is the next activity. Such as 8PM is the time for brush teeth, after that is reading time and then is sleep time. Keep follow the visual schedule, children will get use to the routine. The second strategy is comfortable pajamas and appropriate temperature are very important to child. Toddler and preschool children often kick off the covers at night and can’t cover themselves, make sure their wear warm and comfortable, and also dark bedroom and quiet environment could help the child sleep easier. If the child does not like a totally dark room, turn on a small night light, or leave the hall light on. The third strategy is security object could support children’s well-being and belonging. The child could choose his favorite personal object, like a doll, teddy bear, or blanket. It can provide a sense of security and control that comforts and reassures the child before he falls asleep. The fourth strategy is play quiet game and talk to the child. A short, guided talk before bedtime that focuses on relaxation and deep breathing can help children fall asleep more easily and enjoy a better night’s rest. such as “Good Night, Sweetie” and hug the child. Some quiet card game or shadow game could help children get relax. The mom could dim the lights and let the hands shadow add some fun. She could make different animals on the wall using your hand shadow or narrate a story with her hand shadows on the wall. It is creative and also opens up the creative channels of the child. Also, dim lights sensitize the sleep spot of the brain which helps in bringing early

Supplements of the natural hormone melatonin has been shown to be effective for people with a late sleep phase. But it is also believed to protect against cancer. "I think many will like to have melatonin only for that reason," says Torbjörn Åkerstedt, sleep researcher and professor of Behavioural Physiology at the Karolinska Institute.

She has made some progress with some of the sleep hygiene strategies that we had discussed, particularly avoiding caffeine 6-8 hours out from bedtime and avoiding daytime naps. This has helped resolve her sleep onset issues and she is now going to bed at 9.00pm, falling asleep easily but is waking up at between 12.00am and 1.00am. She will then listen to music until she falls back asleep until about 6.00am.

Do you have problems getting to sleep or sleeping through the night? Many people will have a problem sleeping due to an active brain or with bouts of insomnia. Taking an over-the-counter sleep aid is not an ideal solution. There are many natural sleep aids that will be a safer alternative.

Kindergartners need an efficient amount of sleep during the night in order to function during the day. Research suggested that five and six-year-olds need between ten and eleven hours of sleep a night (Laracy et al., 2015; Sleep Health Foundation, 2015). However, few children receive the sleep they need. The consequences of lack of sleep are emotional issues, lowered academics and developmental skills, and poor health. While working in the early childcare field, I have experienced plenty of sleep-deprived children. Once they arrive, I am able to identify noticeable symptoms of poor sleep. During the morning, the children are aggressive, cranky, fussy, irritable, tired, and non-sociable. After naptime, the children are full of energy and eager to

Try meditation. When you meditate, you receive multiple benefits. One is that you become more relaxed. Another is that people who meditate have more melatonin in their bodies. Melatonin helps promote a calm, relaxing, deep sleep, so meditation could help you in one or two different

To get a good sleep you should prepare a schedule. People should stick to a sleep schedule with a consistent bedtime. Practice a relaxing time ritual. Exercise daily. People should evaluate their rooms.

Also look for natural sleep aids that contain herbs like Chamomile, Valerian and (believe it or not) hops. These herbs have been used for centuries to help reduce anxiety, depression and promote the natural processes in the body that induce sleep. Research on these herbs is on-going, but so far has demonstrated some truth to the claims behind these substances.

At night, you lock the house down, tuck the kids into bed, clean your home, and you might even finish some last minute work. I bet you never thought about the things that can happen at night. As we kiss our children goodnight, our favorite line is “Goodnight, sleep tight, don’t let the bedbugs bite”. You never thought about your son sleepwalking through the night or even your daughter screaming out her sleep. What about your twins, who are both, having nightmares! Let us think about one more thing, did you even know that this could happen to anyone at any age, even you. Many Americans around the world lack the knowledge of realizing how important sleep really is. The lack of sleep can cause short-term and long-term health problems.

Light Therapy – light is a very important aspect of sleeping within the right times. Light Therapy basically makes good use of this by exposing an insomniac to very specific light spectrums during the day and at nighttime. This helps the body efficiently distinguish between “night” and “day”, therefore triggering melatonin production and easing the way to sleep. Light Therapy can be done by professionals although there are also products out in the market today in aid of this system. Light therapy lamps are currently available in many online stores. Sleep Clinic – at some point, doctors may refer you to a sleep clinic where your brain patterns will be recorded during sleep. MedicalRead more at location 139 • Delete this highlight