The Best Routine To Have You Sleeping At Last

One of the key elements to ensuring a good sleep that is both consistent and restful is developing a routine.

We have put forward a few key elements to developing a perfect sleep routine for you:

• Your routine:

Let your mind and body know when it’s time for bed. We are all creatures of habit and we encourage you to develop a routine at a set time every time you are going to bed. For example, at 9:00 p.m. turn off the television; brush and floss your teeth; set your alarm; turn on the heat or air-conditioning; turn off the lights; listen to some light music for a few minutes if you are still tense; wind down and clear your mind and; sleep. In other words, get into a regime that works for you and repeat it over and over, tweak it over time and see what works for you. Tell your mind and body this is your message to them that it is time for bed and a good sleep. You will be amazed by the results.

We will now delve a little deeper into some more elements to ensure your sleep routine can be a complete success.

• Keep consistent hours:

Since most of us were children we have grown accustomed to routines, for example food as a toddler may have come at 7:00 a.m., 12:00 noon, an afternoon snack at 3:00 p.m. and dinner at 7:00 p.m. Your sleep is no different. You should train your body to keep consistent hours for sleep;

• Don’t oversleep:

If you lose sleep one night, do not try to compensate by adding hours in the morning. This only results in your body’s clock being interrupted;

• Don’t nap:

Unless your doctor orders you to nap, don’t do so. This is another bad habit that leads to your sleep routine being adversely affected;

• Wind down:

Do not get into any conversations that will get you worked up before bed. For many of us that will mean no politics! Have some quiet time and perform a very relaxing ritual, perhaps a good book, some classical music, a nice light comedy on the television, but definitely something to calm your mind. Have a warm bath, perhaps a soothing bubble bath where you can do nothing but relax after a tough day;

• Lighting

Your lighting in your room should be significantly dimmed or off. To keep it simple we will just touch on the science behind this. The body produces a chemical called melatonin which induces sleep. This chemical is released more readily by our pineal gland (located in our brain) when our eye’s optic nerve sends a signal that lighting has diminished or has been removed. Thus darkness enhances your sleep experience and ability to get a good night’s sleep.

• A writing pad:

Especially for those of us with that imagination that is constantly in overdrive we encourage you to sleep with a pad and a pencil at your bedside. When your mind starts racing, jot it down and try to put it out of your thoughts, get into the relax mode and get to sleep;

• Exercise:

This is a fundamental technique to get your mind, body and spirit in the right shape. Exercise can help you in areas of weight loss, blood circulation, muscle growth and longevity of your physique to just name a few. On top of all this it can help you get a good rest as well. We encourage you to check with your doctor and once cleared get into a regime of fitness, there is absolutely no way you will regret it. Make it part of your lifestyle like watching the news and that football game.

Do what pleases you in the area of exercise, from running to walking to going to the gym or just getting a pair of dumbbells or resistance bands. Do what fits your lifestyle and budget. If you suffer from a lack of sleep often and do not exercise try to incorporate a small amount of stretches and limbering exercise two hours before bed, see if it assists you and you can escalate the exercise to greater heights as your body allows.

While we can be described as controversial in the two following areas, we encourage you to give our recommendations at least a two month trial. Take a before and after look at two areas for us, your sleep to see if it is better and your disposable income to see if you find that you now have more funds for more important long term goals.

• Caffeine – Cut out or cut down

The stigma of the modern human being is a picture of them all walking down the road with disposable cup of coffee or tea in hand. We have become addicted to a lifestyle dictated by mass media and some excellent marketing. We feel obligated to spend our hard earned money to be part of the mass purchasing crowd at signature coffee chains. The end result is a hit on our pockets in the long term as well as adverse effects on our sleep.

We encourage you to develop a cold turkey approach to kicking the destructive habit of too much coffee. Have a cup at home in the morning with a quick breakfast and a read of the paper then no more for the rest of the day. Opt for a cup of caffeine free tea stored in your desk drawer and bought at the neighborhood grocer. The same warm satisfaction will be found over a short time from this alternative. If you say you need caffeine it’s simply not true, do some stretches, wash your face, take a walk, (remember your sleep routine). With sound sleep habits you can get rid of this false sense of security in caffeine.

• Alcohol Cut down or cut out

Many of us are under the false belief that alcohol helps us relax and get a better sleep. This is wrong as this substance has been described as a depressant and can lead to serious long-term negative effects. If you must consume alcohol we encourage you to do so with about three to four hours before your bedtime. Alcohol consumed to near to bed can lead to shallow and uneasy sleep and you wake up much more tired than before. Sound familiar? Make the change and smile your way to a sharper thinking, healthier you.

• Avoid Sleeping pills

Pills loaded with artificial chemicals are a quick fix to an issue that will occur again and again. We encourage you not to take sleeping pills unless specifically prescribed to you by your trusted physician. Furthermore, even if prescribed we encourage you to seek a second opinion. Treat your sleep deprivation as serious as you would a major illness and seek the best solution for you long-term. Many sleeping pills out there lead to decreased reaction time, dependence on them by the individual and even short-term amnesia. You should seek out all alternatives before going the route of any pills.

Before we embark upon this very interesting article we want to state from the outset that there is no magic formula to get your infant to sleep throughout the night. Every baby is different and their sleep patterns will vary. What is consistent in all infants the needs for comfort, trust and a soothing environment.

If you are concerned about your baby’s sleeping habits, do not hesitate to check with your pediatrician. They are best able to advise on your individual baby’s needs and requirements. Once you have cleared this part we will outline to you our strategies to learn from your baby and then define a routine that best suits them. Your schedule will have to be adjusted around this, remember, you are not the baby here.

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Observe: Whatever the age of your infant, as a parent whether new or not, learn your child’s habits fully. Observe them as they fall asleep. For example, see if they like to feel a presence near to them, a warm body or perhaps a baby pillow. There is nothing to compare with that paternal instinct we all have to note what will help our baby’s sleep and comfort.

Open a baby journal and jot down some facts. For example how many times your baby wanted feeding during the night; nappy changes; times of eating and so on. Do this on a sample basis and compare week to week to see if you see a pattern that you can work with. There is absolutely a science to everything and baby care is no different and here is an additional tidbit, that journal will (and we say “will”) become one of your fondest treasures one day;

Toys and Sounds: While we have no issue with a favourite toy or blanket, we do see the guarantees of these various inventions that have rhythmic breathing sounds, ticking, humming, insisting they are your answer to get your child to sleep through the night.

Honestly we have one recommendation – you. Especially in baby’s first few months, it is a natural inclination of human beings to want to feel protected and comforted.

Have your baby with you or at least in the same room setting up the crib next to you. Ensure that baby sees you soon when he/she awakens and you gently sooth them back to sleep.

As they get older and you wish to wean them off this method or habit, the level of trust you would have built as a foundation will enhance this as baby will always know (and believe) you are nearby and will be there for them always.

There are some schools of thought (and we are one of them) that firmly believe that this close bond between parent and child at this age will lead to a lifetime relationship between you and your child;

Learn specific actions and behaviors: You will learn through observation that your baby will be coaxed to sleep through various methods, some more effective than others. Determine for example if your baby is more comforted to sleep:

• By you walking around the room and singing to him/her;
• A nice rocking chair with baby over your shoulder until they drift off;
• An evening walk in the stroller as they drift off to sleep;
• A nice warm bottle before effortlessly falling asleep.

Whatever the method, the key is to learn what you have done so you can repeat it at the same time every night to develop a routine for your baby. We are all creatures of habit and rest assured, when baby finds themselves slung over a shoulder (using one of the above examples) at a certain hour every day, they will know it’s time to drift off. But remember, this is not a one-way street; you must experiment with different methods and then adapt the most effective of these.

Don’t be surprised or dismayed if you have to tweak your methods to cater for changing behaviors. Your baby may get tired of the same routine after a while. Develop a new strategy but try to maintain the same hours of that routine.

Create the ambiance: We all like to catch the evening news, prime time television or our favourite countdown on the radio when we are at home. However with baby there will have to be some amendments to your requirements for relaxation in order to ensure their comfort.

Especially for young infants we do not feel a television is appropriate when they are in the room. This is a topic that has been debated but we feel no need to argue the pros and cons here. Once baby is in the room, take the television off. We are old school believers of developing sensory skills, eyesight and so on and these are tried and tested methods.

Your baby should primarily be hearing their parents or siblings voices more than the newscaster or latest popular music idol. Be sensitive to the fact that this human being just got here and is trying to formulate their skills and associations with things that will guide them through life. Thus when baby is around, low the radio to a minimum if it has to stay on and let your child hear you, that will be the best music to their ears.

When getting to that time for bed, ensure the lighting is dimmed. To keep it simple we will just touch on the science behind this. The body produces a chemical called melatonin which induces sleep. This chemical is released more readily by our pineal gland (located in our brain) when our eye’s optic nerve sends a signal that lighting has diminished or has been removed. Thus having a dimly lit room (keep a little light on in the background so baby does not get scared) is conducive to sleep. This is the same for adults so take note for you as well.

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The right fit: Ensure your baby’s clothes for sleep are comfortable. The diapers should not be too tight and clothes should be sensible to the temperature of the room. Of course we do not need to remind you to check sleeping attire for safety, i.e. nothing should put your baby at risk like them becoming entangled or smothered.

Room temperature: Let the room temperature be what is comfortable for you and then make it a little better. Your baby is a small creature and cool for you may be cold for them and vice versa. Bring in your observe hat again and monitor their comfort levels at differing temperatures. Don’t worry, you will know what is comfortable as they tend to let you know when they are not happy.

Your baby’s routine: With the knowledge preceding, you can now move forward and develop the best routine that fits your baby. To recap, let’s go over the main points:

• Observe your baby’s habits;
• Don’t substitute yourself with a toy or quick-fix gadget;
• Learn the specific actions and behaviors that will assist your baby to develop a routine;
• Create the best ambiance – lighting, less noise, no visual distractions;
• Make sure baby’s outfit is comfortable for an inducing sleep;
• Be sensitive to room temperature for your baby’s comfort and rest.

We do sincerely hope we have helped you in this area and we do wish you and your infant the best. Have a happy relationship now and remember this is just the foundation to a great and happy life together.

How To Sleep On A Plane

Everyone in today’s world would have had to endure a flight sometime in their lives. It may vary from the one hour short hauls to the medium five hours to the nineteen hours plus. While on board you may want a bit of relaxation and perhaps even some sleep time on board. After all for the time being most airlines have not introduced the technology to let all the gadgets work so this may be counted as valuable stress free time.

Of course for those of you that can afford it or have miles (points program) to assist, you can opt get a seat into business or first class. That way you can possibly enjoy the new lay-flat beds many airlines offer. However not everyone has that option so they may have to look at the best alternatives to prepare for rest.

• First of all if you have a super long flight in front of you, look at the times of departure. If you can chose one in the late evening or night that may be best so as not to throw you off your normal sleep pattern;

• Invest a little in the small comforts:
  • a nice wide pair of bedroom slippers;
  • a cushioned neck pillow covered in nice soft material (memory foam has a great one);
  • a comfortable pair of eye shades;
  • your own headphones (noise canceling may be ideal);
  • Your ideal relaxation music – put it on your iPod or smart phone;

• Wear loose comfortable clothing. We have seen people change completely to what is comfortable for them on flights. However if you are a bit self-conscious, travel in a nice soft pair of slacks and a top or shirt that does not restrain you in any way;

• Get that good book or magazine out. Relax your mind and unwind totally before attempting to sleep. It is all about getting you psychologically ready;

• Walk with your travel approved bathroom kit. Toothbrush, toothpaste, floss, lip balm, eye-drops and lotion will be essential for a long trip. Keep your oral health and those around you happy. Note that this act of brushing, flossing, applying lotion and so on before rest can serve to put you into your own routine before bed so there can be an added benefit;

Feeling sleepy already? The objective is to create the setting that will facilitate your Natural Sleep. Let’s move onto what not to do before that long flight:

• Avoid excessive consumption of alcohol and prescription drugs to induce sleep. Remember you are on a flight and have to abide by flight regulations. Travellers should be in full control of their motor skills at all times. If there is the unlikely event of an emergency you want to be awake and alert;

• Don’t be discourteous to other passengers. We have seen passengers put their feet up against the seat in front of them, curl up and have their knees in the other persons area and even place a pillow on the edge of someone else’s seat to get their own sleep. Remember we are all neighbors on the flight and should live well together at least until we part ways upon landing;

• Don’t forget to book your seat in advance. If you are a leg room person, try to get the emergency exit row or the aisle. If you are one for a good lean while you sleep, get a window seat. Choose the window seat on your favourite sleeping side, that way you could at least get near to some of your Natural Sleep positions. Try to book a seat that is away from the toilet area as this could be very disturbing for a long flight;

• Do not walk with excessive carry-on luggage. Try to keep the space below the seat in front of you relatively clear so you can stretch your legs;

• Don’t forget your own snacks. Not all airlines spoil you with service especially in the current time now when they are all cutting back on expenses. Don’t let a hungry belly keep you from getting some shut eye. If your airline will be serving food and you have special requirements (e.g. vegetarian), go online or contact your travel agent and get this done way in advance;

• Don’t allow your body to feel cramped. Get up and walk around, do some stretches. It is essential to keep your circulation normal and the muscles relaxed;

So now we have you reading a good book, listening to your own tunes and snacking on something light. We can feel that pleasant sleepiness beginning to take you over already.