Steps To Better Sleep For Babies And Children Part Three

As wonderful and organic as sleep is, it can be the origin of continual frustration for countless people. When the problem is with a child or a baby, the frustration can be magnified.

A child's body becomes less prone to sickness and better able to bounce back from injuries they might have sustained while active All these are essential to a growing child, and most especially for newborn babies. Babies sleep upward of about 15 hours. They are most in need of the restorative functions of sleep to ensure that they grow healthy and strong. It is important to make sure that they get adequate rest. This is to guarantee that their bodies and minds are in good condition when they are fully grown adults.

The 4 Stages of Sleep

The process of sleeping is as complex as the many benefits it possesses. In a single night, a person will have gone through four different stages of sleep. Those 4 stages are divided into two different kinds of sleep: non-REM and REM. REM stands for rapid eye movement. It is the deepest and most intense kind of sleep. This type of sleep is ideal and conducive to growth and obtaining both a sound body and mind. Scientists have linked a healthy amount of REM sleep to improved mental capabilities. This includes learning and memory retention. 

Although REM sleep might be the most beneficial, non-REM sleep also manages to boast nourishing benefits. In non-REM sleep, the body repairs lost tissue, bone, and muscle. The immune system is also strengthened during this time. The quality of sleep is crucial in improving a person's cognitive and mental capacities the following day. It is important for a parent to ensure that a child receives optimal sleep. This will encourage the child to perform at his or her peak while maintaining good health. 

To get a better understanding of how to achieve good quality sleep, it is important to know the different stages of sleep a person goes through every night.

Stage 1

To get an idea of the cycle and process of sleeping a person experiences to get REM sleep, it is important to start from the beginning. The first stage of sleeping is the transitioning from being awake to a light sleep. In this stage, the brain produces theta waves. These are slow, high amplitude brain waves. This early stage of sleeping is quite brief in duration, usually lasting around 5 to 10 minutes. 

It is quite easy to wake up someone when he/she is in this stage of sleeping and feels as if he/she is not really asleep. People are almost awake at this stage so you can expect them to respond to light stimuli such as door closing or lights turning on. It only takes a short while of this uninterrupted stage before a person can transition to the second stage of sleep.

Stage 2

The second stage takes up most of the average time spent asleep. This stage lasts about 20 minutes and is characterized by a decrease in body temperature and a slowed heart rate. Scientists also denote the appearance of sleep spindles in an EEG or electroencephalography recording. Sleep spindles are bursts of quick, rhythmic brain wave activity. This is a sign that the body is preparing itself to enter the stages of deep sleep. After a certain amount of time has elapsed, the body is ready to enter the early stages of this type of sleep. 

Stage 3

The third stage of sleep is usually the transitioning period between light sleep and deep sleep. A person in this stage will begin to enter delta sleep. So-called because it is when the brain begins to transmit deep, slow brain waves called delta waves. A person is less sensitive to noises and activity in the surrounding environment. It is more difficult to wake them up, as they are not as responsive as they were in the previous stages of sleep.

If a person were to wake someone up in this stage, he/she would often report feeling disoriented and confused. Some notable characteristics of this stage are the acts of bed wetting and sleepwalking. The stages of sleep that were just covered all fall under the category of non-REM sleep. 

Stage 4 (REM Sleep)

With the fourth and final stage, a person can finally enter REM sleep. There is a spike in a person's respiration rate and brain activity once he/she enters this stage. It is interesting to note that the brain and other internal functions of the body are more active during REM sleep. However, while the electrical activity in the body heightens at this stage, movement in the eye comes to a complete halt. A person's muscles are also more relaxed and often paralyzed.

REM sleep begins approximately 90 minutes since falling asleep. This stage itself occurs in cycles, with the first cycle only lasting a short while. The succeeding cycles become longer as the night advances. The entirety of the REM sleep process can take up to an hour as the person's sleep continues throughout the night. 

Join Us in Part 4 Where We Talk About The Sleep Process

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The remedies presented in this blog series are relevant to otherwise healthy children. If your son or daughter has any clinical or psychiatric conditions, please seek further assistance before using these techniques, methods described in the upcoming blogs. Be prepared to take control of this part of not only your life but your baby or child's life.

Steps To Better Sleep Part 11

Sleep is so important for us but it is so difficult to shut our brains down and just relax get into REM and recharge those batteries for the next day. This blog will help you go out there with unstoppable energy and feel better than ever before. As we near the end of this Series, let's continue with Part 11

There are many downloadable audiobooks online. Some are priced cheaper than e-books whereas some are free. The purpose of this step is to tune out your mind from distractions. Listening to an audiobook shuns out background noise such as barking dogs, TV sounds and conversations. It engages you, but it does not require too much focus and attention. For best results, choose an audiobook that you already know. 

If you are still fond of children's bedtime stories, download their audiobooks. The narration in children's stories is friendlier than usual to appeal to children and in this case, adults who have trouble sleeping. You can create an album of your playlist and play your audiobooks on shuffle. You also can opt for a glass of nut milk and snack on a few slices of real cheese before going to bed. 

I hope you have enjoyed this blog series on Steps To Better Sleep.

Here are some additional ways to clear your mind and clear up stress:

Talk to a friend.

Discussing your problems, obstacles and potential solutions with a friend is a great way to reduce stress. Often we, as entrepreneurs, get so intertwined with our work that we actually cause our own stress.

Simply talking things out can clear up a situation and you learn that things aren't as bad as you are imagining them to be. Also, just knowing that you have someone in your corner that is always going to be there for you gives you that extra confidence to tackle any situation.

Read a great book. 

Picking up a book allows you to get away without actually getting away. Take this time to learn about any topic you wish, including whatever it is that's causing your current stress. You can gain insight, advice,, and peace of mind my reading.

Write down your thoughts in a journal.

Writing is something that many entrepreneurs don't do enough of, yet it's such a powerful personal exercise that can help you better understand any dilemma or situation. Put a journal on your desk and throw it in your bag when you leave the office. Keep it on you at all times.

When a stressful situation presents itself pull out your journal and write down the problem, what is contributing to the problem and possible ways to defuse the problem. Give it a try, I bet you will surprise yourself with how effortlessly you are able to come up with a solution to any issue.

Hit the gym hard

Hitting the gym is a great way to rid your body of stress, you can literally sweat the stress out. Finding the motivation to get to the gym is often the biggest hurdle to overcome, but once you get accustomed to working out regularly you won't miss the opportunity to de-stress at the gym.

Leave your phone in your locker, throw on your headphones and get your blood flowing and heart rate cranking. Aside from de-stressing, the health benefits of regular exercise should be enough to convince you to make this a regular occurrence.

Go for a long run.

Along with the gym, I also love going for a nice long run to clear my head and escape my business. I like an outdoor run consisting of several destination points along the way, this allows me to focus on reaching each point. The physical exercise combined with the focus eliminates all of the stress.

Just like at the gym, leave your phone at home or at the office. It's too easy to take a break to check emails or voicemails if you bring your phone, a single email or message can trigger the stress to come back instantly. Throw on a comfortable pair of running shoes and make sure you have a great music playlist ready to rock. Let the run and music consume you. 

Go for a punch in the boxing ring.

One quick look at local gyms will show you that a lot of people are jumping in the ring for physical fitness. Many gyms that offer boxing actually advertise it as a stress-reducing workout.

I've seen men and women of all ages in the ring. Sometimes, you just need to hit something and let out a little steam. If boxing isn't your thing, go to the driving range and hit a bucket of golf balls or take some swings in the batting cage. Driving a golf ball 280 yards or crushing a baseball 400 feet will make you forget that you were ever stressed.

Take some time to meditate.

True meditation, when you are able to remove yourself from everything going on in your world and focus only on breathing, has amazing benefits. It eliminates stress, allows you to think clearly, see the big picture and helps reduce the probability of future events stressing you out. 

As entrepreneurs, we are so busy, constantly operating with the pedal to the metal, we often forget to pause for a minute and take a step back to simply breathe.

Unplug from technology and take a walk or a hike.

Unplug from technology and venture out into nature, a beach, park or hiking trail provides a great setting to forget the stressful situations for a minute and get lost. Connecting with nature reminds you that we, along with the things that cause us to stress out, are just small pieces of a much bigger picture.

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Steps To Better Sleep For Children And Babies Part Two:

As wonderful and organic as sleep is, it can be the origin of continual frustration for countless people. When the problem is with a child or a baby, the frustration can be magnified.

Most people are often oblivious to just how crucial a part sleep plays in an individual's life. A proper night's rest is teaming with health benefits and it is important to understand just how and why that is. 

Sleep is a natural required activity for survival. This behavior occurs every day. The act of sleeping is vital in ensuring healthy, functioning cognitive and motor systems. This is especially true for growing children and infants. Children who lack sleep are often cranky and unable to focus on their daily tasks. They are also more prone to sickness, as sleep deprivation weakens the immune system. A lack of sleep also stunts a child's growth, which is otherwise encouraged with a proper night's rest.

When a child sleeps, both his/her body and brain go into resting mode. No one knows completely what the brain does when it is asleep. However, scientists have found that the brain replaces lost chemicals and improves memory when it is dormant. This explains why, after a good night's sleep, a person feels well rested and alert the moment he/she wakes up. A refreshed brain is better prepared to solve problems, retain what it has learned, and concentrate on the tasks at hand. 

Certain brain waves increase when a child is asleep. Once such type is the delta wave, which strengthens the endocrine system by secreting hormones in the blood. Other examples of sleep-dependent hormones are luteinizing hormones, of which puberty is dependent on. There are also growth hormones and prolactin, which is important in reproduction. All these hormones play a crucial part in ensuring that a child grows healthy and strong. While the brain undergoes repair when a child is asleep, so does the body. 

Youth is a time for play and restless activity. When a child is awake, he/she/ is always moving about. This strenuous activity means that kids put strain on their lean muscles, tissues, and bones. It is natural for these to tear and break when they are in constant use, so sleep is the natural answer to this. Sleep stimulates the body's systems to repair and restore these lost and torn ligaments. It also encourages growth and strengthens them. A proper night's rest makes the body more resilient and healthy. 

The remedies presented in this blog series are relevant to otherwise healthy children. If your son or daughter has any clinical or psychiatric conditions, please seek further assistance before using these techniques, methods described in the upcoming blogs. Be prepared to take control of this part of not only your life but your baby or child's life.

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Steps To Better Sleep Part 10

Sleep is so important for us but it is so difficult to shut our brains down and just relax, get into REM and recharge those batteries for the next day. This blog will help you go out there with unstoppable energy and feel better than ever before. 

Step 28: Try to Go to Bed Before 11 PM

It's really almost unachievable and unfeasible for adults to go to bed before 11pm. Most of them sleep at 1 or 2 AM. If you sleep early, most of your peers and colleagues will think that you are a loser. However, remember, skimping on sleep will make you weak, sick, moody and eventually, dead. Remember, you spend a third of your life sleeping so think about it and realize that sleeping is that important.

When you get sick, it's not your colleagues or boss who will take care of you, it's you and your family. Simply put, do not sacrifice too much of your health for money or for fun. When you got out of work, rest, do your hobbies and be with your family. Set an alarm on your phone at 11pm to remind you to prepare to go to bed.

Step 29: Take Advantage of Technology

Today, there are countless of software and smartphone and tablet applications that will help you monitor your sleep. They are available in Windows, Mac, Linux, Android, and IOS. These applications are mostly free and consume just a little memory. For Windows and Mac, there is a free screen filter software called Flux that automatically adjusts your computer screen into cool (for daytime use) and warm (for night use). You can also adjust the screen brightness through it. That way, the production of melatonin won't be affected so much at night. If you are a desperate insomniac with a smartphone or laptop, take advantage of the following apps but feel free to explore.

• Pzizz Sleep (emits sleep-inducing sounds)
• Deep Sleep with Andrew Johnson (Helps you meditate)
• Proactive Sleep ( works like a sleep diary)
• Sleepy Time (tells you the ideal time to wake up and sleep) 

Step 30: Sleep Diary

Keeping a sleep diary will help you track down your sleep and your sleep progress. Also, write down the meals and activities that day. This will help you assess what causes your insomnia or inability to stay asleep. Your sleep diary will also come in handy when you approach your doctor to report your sleep problem. However, if your doctor prescribes you sleeping pills as a cure-it-all, don't take it. Your inability to fall asleep, whatever the reason is, is a message from your body that there's something wrong. Address the root cause first. Here is a list as to what you should write on your sleep diary. 

• Your sleep time.
• Your wake time.
• The number of times you woke up in the middle of the night.
• The meals you ate that day.
• The medications you currently take.

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Steps To Better Sleep For Children And Babies

In another series, we discuss steps to better sleep for adults and now we will discuss steps and strategies on how to take control of the entire sleep dynamic for your child and have it under control forever. 
You need to have a solution every time your baby starts to cry and cause a fit when it's nearing bedtime. We will also discuss the benefits of sleep in the early growing stages of human life and more.

As wonderful and organic as sleep is, it can be the origin of continual frustration for countless people. When the problem is with a child or a baby, the frustration can be magnified.

Parents may have a ton of questions like "Do I allow them to cry?" "Do I let them mature out of it?" "Could it be a medical issue?" "Am I performing something incorrectly?"

Actually, the remedies for some instances of childhood "insomnia" aren't that complicated and may be learned in less than the time it could take for your child to have a nap. But no one solution works for each family and child. So I will present to you efficient options and enable you to determine which technique fits you as well as your baby or child best.

The remedies presented in this blog series are relevant to otherwise healthy children. If your son or daughter has any clinical or psychiatric conditions, please seek further assistance before using these techniques, methods described in the upcoming blogs. Be prepared to take control of this part of not only your life but your baby or child's life.

Please Like| Share | Subscribe |Comment

Steps To Better Sleep Part 10

Sleep is so important for us but it is so difficult to shut our brains down and just relax get into REM and recharge those batteries for the next day. This blog will help you go out there with unstoppable energy and feel better than ever before. As we near the end of this Series, let's continue with Part 10

Step 28: Try to Go to Bed Before 11pm

It's really almost unachievable and unfeasible for adults to go to bed before 11pm. Most of them sleep at 1 or 2 am. If you sleep early, most of your peers and colleagues will think that you are a loser. However, remember, skimping on sleep will make you weak, sick, moody and eventually dead. Remember, you spend a third of your life sleeping so think about it and realize that sleeping is that important. When you get sick, it's not your colleagues or boss who will take care of you-it's you and your family. Simply put, do not sacrifice too much of your health for money or for fun. When you get out of work, rest, do your hobbies and be with your family. Set an alarm on your phone at 11 pm to remind you to prepare for going to bed.

Step 29: Take Advantage of Technology

Today, there are countless software and smartphone and tablet applications that will help you monitor your sleep. They are available in Windows, Mac, Linux, Android, and IOS. These applications are mostly free and consume just a little memory. For Windows and Mac, there is a free screen filter software called FLUX that automatically adjusts your computer screen into a cool (for daytime use) and warm (for night use). You can also adjust the screen brightness through it. That way, the production of melatonin won't be affected so much at night. If you are a desperate insomniac with a smartphone or laptop, take advantage of the following apps but feel free to explore.

• Pzizz Sleep (emits sleep-inducing sounds)
• Deep Sleep with Andrew Johnson (Helps you meditate)
• Proactive Sleep (works like a sleep diary)
• Sleepy Time (tells you the ideal time to wake up and sleep)

Step 30: Sleep Diary

Keeping a sleep diary will help you track down your sleep and your sleep progress. Also, write down the meals and activities that day. This will help you assess what causes your insomnia or inability to stay asleep. Your sleep diary will also come in handy when you approach your doctor to report your sleep problem. However, if your doctor prescribes you sleeping pills as a cure-it-all, don't take it. Your inability to fall asleep, whatever the reason is, is a message from your body that there is something wrong. Address the root cause first. Here is a list as to what you should write on your sleep diary.

• Your sleep time.
• Your wake time.
• The number of times you woke in the middle of the night.
• The meals you ate that day.
• The medications you currently take.

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