10 Easy Ways to Get Your Baby to Sleep Through the Night

how get a baby to sleep

When my sister had a baby I saw first hand how tough the first six months can be. It’s a never ending cycle of feeding, sleeping and crying, with a full night’s sleep a distant memory.  You might be lucky and have a baby that sleeps for long periods and is able to sooth themselves back to sleep. But for many parents wondering how to get their baby’s to sleep through the night is challenge that can last the first nine months.

The problem is that if your baby isn’t sleeping you aren’t either. This can lead to you feeling tired and irritable the next day, and it can even make you prone to bouts of depression. So if you’re a new parent, it’s wise to have some strategies for helping your baby to get to sleep so you can get more sleep of your own and increase the enjoyment you gain from being a new parent.

Here are ten easy ways to train in your baby in good sleeping habits so they can sleep through the night:

1. Get the baby used to a small amount of noise. You shouldn’t immediately feel you have to stop watching TV downstairs or getting on with chores in case you disturb their sleep. If they get too used to absolute silence then they are more likely to wake.

2. At night keep the lights around the house low and your voices quieter than during the daytime. This will signal to the baby that it’s now the nighttime and time to sleep.

3. Establish a bedtime routine. This could include having a baby, changing them into their nigh clothes and having a feed and cuddle before they are put to bed. This will help the baby to relax physically and mentally so they can go to sleep for longer.

4. Get baby’s used to falling asleep on their own. Holding your baby until they fall asleep may be comforting but it means they might struggle to go to sleep if they get too used to it. When they appear to be tired and sleepy rest them on their backs so they can drift off to the land of nod on their own.

5. Avoid too much excitement or stimulation at bed time. Instead begin the process of winding down and relaxing the baby.Make the daytime feeds feel more social and lively and the nighttime quiet and calm.

6. If formula feeding then take it in turns with your partner to share the early hour feeds. Alternately ask them to look after the baby’s early morning changing so you can grab a couple more minutes of sleep.

7. Give the baby a security item that carries your scent, such as a blanket or soft toy. Before the baby is born sleep with the blanket or toy to give it your scent, or if you’re breast feeding express a small amount of breast milk into a small piece of muslin. Baby’s are very sensitive to smells and the familiar aroma will calm them if they feel unsettled in the night.

8. After four months you could try leaving your baby to ‘cry it out’. Rather than give them the sudden shock of not coming when they start to cry, try leaving them for set intervals. You could start by leaving the room and waiting for two minutes before going back in to check up on them and then gradually increase it a few minutes at a time. Repeat until they fall asleep, remembering to increase the length of intervals each time.

9.  When cuddling an unsettled baby try pretending to go to sleep yourself. This will let them know that fun time is over and its time to go to sleep.

10. If the baby is teething then try massaging their gums with your finger or a teaspoon cooled in the fridge.

Hopefully these strategies should help both you and your baby to get more hours of healthy sleep every night. But if all else fails then you could try identifying whether there is an underlying cause to your baby’s irritibility. If they’ve been fed and changed, maybe changing their clothes might help or maybe they have a cold.

You might also find these articles useful for further advice on how to get your baby to sleep through the night:

31 Ways to Get Your Baby to Sleep and Stay Asleep

* Source of the information in this article taken from babycentre.co.uk and the NHS website.

Originally posted 2013-01-16 14:26:30. Republished by Blog Post Promoter

What is Apnea Sleep Disorder?

What is apnea sleep disorder

SLEEP apnea is a common disorder in which you experience one or more pauses or reductions in breathing or shallow breaths during sleep. These breathing pauses usually last between 8 to 15 seconds, sometimes longer, and can happen more than a hundred times while you are sleeping. Health experts blame the disorder as the main culprit for insomnia.

In most instances, normal breathing resumes, sometimes in a choking sound or loud snort. When regular breathing is temporarily interrupted, you are derailed off your natural sleep tracks. As a result, you spend more hours in faint sleep and very little moment in restorative sleep that people need to be mentally alert and physically active the following day.

The disorder, if left untreated, keeps you from enjoying a healthy night’s sleep which is very important in your overall mental and physical well-being. Chronic deprivation of sleep results in poor concentration, sluggishness, slow reflex, heightened risk of accidents, and daytime drowsiness.

Sleep apnea can also cause health problems over a certain period of time, including weight gain, insomnia, stroke, heart disease, hypertension and even diabetes.  But with early medical intervention, the symptoms can be controlled and allow you to get long normal sleeps and start to relish what it is like to feel reinvigorated and sharp every day.

Sleep apnea is normally a chronic malady that muddles your state of slumber. A person with the condition is often jolted out of deep sleep and into light sleep when their regular breathing pattern is disrupted or becomes superficial. The outcome is miserable sleep quality that makes the person feeling very feeble during his waking hours.

This form of sleep disturbance usually goes undiagnosed. Medical experts often can not detect the ailment during regular office visits. Also, sleep apnea does not require any blood testing.

Sleep apnea is very rare among children but common among grownups. Although a diagnosis of the disorder is often based on a person’s medical background, there are various types of tests that can be applied to validate the diagnosis. Treatment can be either non-surgical or surgical.

Majority of those who suffer from insomnia brought about by sleep apnea do not realize that they already have it simply because the disruption only takes place when they are sleeping. A member of the family or partner in bed is usually the first person who notices the symptoms of sleep apnea.

Originally posted 2012-05-27 20:04:52. Republished by Blog Post Promoter

How to Sleep with Sleep Apnea

how to sleep with sleep apnea

Sleep hygiene tactics are very important if you want to get at least eight hours of healthy, replenishing sleep every night and ward off the risk of insomnia.

By being aware and learning to deal with common distortions, like how to sleep with sleep apnea, you can find way to get a good night’s sleep.

It’s a good idea to experiment. What works for some people to help them sleep might not work effectively for others. Knowing the best sleep technique that works for you is very critical to your well-being.

The first method to enhancing the quality of your sleep, especially if you are suffering from sleep apnea, is figuring out how much rest you need.

While requirements for sleep differ from one individual to another, a good number of healthy people require at least 7 to 9 hours of sleep every night to stay active and sharp.

One of the most crucial techniques for attaining a sound rest is to get back in sync with your body’s natural sleep-wake rhythm.

If you maintain a regular rest schedule, hitting the bed and rising up at the same time each morning, you will feel more reinvigorated and recharged than if you sleep at different times on the same number of hours.

What is apnea sleep disorder?

Sleep apnea, which is one of the causes of insomniais a common sleep disorder that happens when a person’s breathing is distorted during sleep.

A person with untreated sleep apnea repeatedly experiences brief disruptions in breathing during sleep. The body and the brain may not get enough oxygen as a result of repeated distortions in normal breathing, which can be of concern, particularly if  it happens frequently during the night.

Sleep apnea affects millions of people all over the world, and is quite common and people will often go back to sleep without waking.

However, if it is disrupting your rest, here are three quick tips on how to sleep with sleep apnea:

1. Before sleeping, try doing an abdominal breathing exercise. Breathing from the abdomen helps to calm nerves and other organs in the body and makes you feel good.

2. Meditation has also been proven by those suffering from insomnia as an effective way to help people get a good night’s sleep.

3. Medical experts suggest a few minutes of quiet time to meditate before hitting the bed. Meditation not only helps calm the body, it also helps free the mind from unwanted clutter.

Originally posted 2012-06-01 13:52:25. Republished by Blog Post Promoter

How to Have More Lucid Dreams and Stop Having Nightmares

Do you ever have dreams where you feel in total control? Dreams in which you know you are dreaming but the dream seems very clear and almost like real life?

Lucid dreams are just one of the mysteries of what goes on in our brains when we are asleep. They usually occur in the middle of normal dreams when the randomness seems to settle down and you can feel as though you are awake even though you are having a lucid dream. You also tend to remember lucid dreams much more clearly than regular ones and they’re linked with REM sleep, just before you wake up.

The enhanced sense of control and clarity can make lucid dreaming a pleasurable experience, and one which you want to get straight back into if you’ve been rudely awakened. Learning how to have lucid dreams can also be a great way of avoiding having nightmares or uncomfortable sleep disorders.

However, learning how to have lucid dreams isn’t as simple as learning to improve your golf swing or how to speak another language. Lucid dreaming is just too random. But what you can do is use some techniques to improve your chances of slipping into a serene lucid dreamscape you can control.

Keep a dream journal – Whenever you have a lucid dream, write down what it was about and, in particular, whether the same people or places keep appearing in your lucid dreams. You’ll need these journal entries for some of the other techniques you can try.

Drink orange juice – A glass of OJ 30 mins before you sleep is believed to relax the body while maintaining the mental agility needed to have a lucid dream. The best time to drink it is 30 minutes before bedtime.

Get WILD in bed

Getting WILD or, to give it its full name, Wake Induced Lucid Dreaming is one technique you can to have a lucid dream. It’s aim is to trick your body into thinking you are falling asleep while maintaining a level of mental consciousness. Essentially it’s based around the fact that dreams run in 60 minute cycles. So if you can interrupt yourself in the middle of a dream and then get back to sleep you’re maximising your chances of jumping straight into a wonderous lucid dream.

If you’d like to use the WILD method, here are the steps to take:

1) When you go to bed, relax your body in a comfortable position. You will need to stay in this position, without moving, for 10-20 minutes while you try and relax one body part at a time.

2) While keeping still, you need to try and balance yourself mentally between being relaxed and feeling mentally active.

3) Allow your breathing to become relaxed and slow as you gradually drift into sleep paralysis. Just allow the sensations and random thoughts wash over you as a sign that you are entering a lucid dream.

How to have lucid dreams with the Wake Back to Bed Technique

If getting WILD doesnt do the trick then another popular method is Wake Back To Bed (WBTB). This entails waking yourself up in the middle of a dream state and then creating the optimal conditions for slipping back into a lucid dream, so not ideal if you suffer from insomnia and value your beauty sleep.

If you’d like to try WBTB to have a lucid dream, the steps are:

1) Set an alarm clock to go off 6 hours after you go to sleep.

2) When your alarm clock disrupts your slumber, stay awake for 1.5 hours. The aim is to gain yourself a measure of alertness while still being able to quickly fall into a dream state quickly.

3) 30 minutes before going back to bed drink a glass of orange juice and then read an article about lucid dreaming or some of the entries in your dream journal. This will help you to start mentally thinking about having a lucid dream.

4) Use the WILD method to go back to sleep and slip into a blissful and wonderous lucid dreaming experience.

Hopefully, a combination of WILD and WBTB should do the trick. But if you’re still wondering how to have a lucid dream successfully, you might want to check out the free ‘OBE Lucid Quickstart Kit‘ which includes an Lucid Dream Timer MP3 which its creator used to stop having nightmares and more lucid dreams.

It’s free, so why not give the Lucid Quickstart Kit a go to start having more lucid dreams and fewer nightmares.

Originally posted 2012-09-16 22:26:21. Republished by Blog Post Promoter

Help Me Sleep! What Causes Insomnia?

Insomnia and wondering how to get to sleep at night blights the lives of millions. If you aren’t getting  the recommended eight hours of sleep a night then you can feel lethargic, irritable and unable to perform at your best. Prolonged sleep deprivation can also be very damaging to your health, as your body hasn’t had time to rejuvenate.

Thankfully, wondering how to get to sleep need not be a long-term problem. Through taking the right steps to improve your ‘sleep hygiene’ and making healthy lifestyle changes, you can find ways to help you to get to sleep at night and enjoy more lucid dreams.

Why does insomnia occur?

There are a wide range of reasons why you might be thinking of visiting your doctor and asking them to ‘help me sleep.’ In fact, a reaction to medication could be the root cause, so it’s a good idea to check whether your insomnia started at a particular time.

More common reasons for insomnia are psychological, notably stress, anxiety and/or depression. There can prevent your mind from reaching the relaxed state you need to be able to drift off to sleep. So if you think your sleep deprivation might be due to a mental cause then the best advice is to try and resolve the issue that is making you anxious. Although this may be easier said than done, it’s far healthier than reaching for the sleeping pills.

Other causes of that can stop you from sleeping can include taking stimulants, such as tobacco, alcohol or caffeine, a couple of hours before you want to get some shut eye and descend into lucid dreaming. These put your mind into a heightened state of alertness which makes it difficult to firstly get to sleep and secondly to reach the level of deep sleep needed so your mind and body can rejuvenate itself during the night.

Sleep Hygiene Tips

Sleep hygiene is the process of creating the right conditions and patterns of behaviour for making how to get to sleep easier. Along with cutting out stimulants from your diet, good sleep hygiene tactics on how to go to sleep include going to bed at the same time every night, not watching TV in bed and not eating a large meal too late at night.

While sleeping pills can help for brief periods of insomnia, they can be addictive as you can start to think that the only way to sleep is to pop a few pills every night. Sleeping pills can also make you drowsy the next day, which can be dangerous if you work in a hazardous environment, such as a building site.

An alternative is to try natural remedies. This includes a warm glass of milk, bananas and camomile tea, which releases relaxing chemicals in the brain that can help you drift off to the land of nod.

So if you find yourself lying awake at night thinking ‘what can help me sleep’, try some of the tips in this article so you can stop counting sheep and spend more time enjoying lucid dreams catching zzzs.

Originally posted 2012-10-18 14:34:21. Republished by Blog Post Promoter

Help Me Sleep! – How to Sleep Better Using Relaxation Techniques

meditating to help me to sleep

meditation cc by iandeth

Picture this: the clock reads 3 a.m. and you are still thinking, “How can I sleep?” You have a major presentation and you desperately need to sleep. But your mind is running at 100 miles per minute and you are still wide awake. Sounds familiar?

One of the most ironic things about insomnia is that it is a stressful experience that is often caused by stress. Something stresses you out and keeps you up. You end up even more stressed out because you can’t sleep. So what can you do to get the sleep you need? Relax.

There are different relaxation techniques you can try to calm your nerves and still your mind. Relaxing is one of the secrets of how to sleep better, so give these relaxation techniques a try:

Deep breathing – The goal of deep breathing is to get as much fresh air into your lungs as possible. You can do this by taking deep breaths from the abdomen. Breathe in from your mouth, inhaling deeply and feeling your abdomen expand. Exhale through your mouth and feel your abdominal muscles contract. Repeat until you feel relaxed. Do this regularly and you will surely be a step closer to mastering the art of how to sleep well.

Visualization meditation – Use your imagination to transport you to a place where you feel truly relaxed. Use your senses to imagine the things you will see, hear, smell, taste, and feel when you are in that place. Concentrate on the details and be fully present in that imagined place. Visualization techniques can help you relax and help you can learn how to sleep better.

Yoga and Tai Chi – Yoga combines moving and stationary poses with deep breathing while tai chi uses slow, flowing movements. Both physical activities promote stress relief and increase your body’s relaxation response.

Originally posted 2012-05-18 08:48:34. Republished by Blog Post Promoter

Can’t Sleep? How to get to sleep naturally without medication

Can’t get to sleep?

Are you spending hours tossing and turning dreading another day at work feeling tired and irritable?

If so, you’re not alone. As many as one in ten people suffers from chronic insomnia or a sleep disorder that keeps them awake into the early hours.

Stress, physical pain and anxiety are common causes. If you’re spending hours counting sheep it could also be due to a reaction to medication or injesting stimulants late at night, such as coffee, nicotine or alcohol.

Thankfully, insomnia is a medical condition that can be treated like any other. And I don’t mean reaching for the sleeping pills. Whilst medication can help in the short term, popping a pill every time you want to get to sleep can lead to an unhealthy reliance. A few late night beers also isn’t the answer. While alcohol can make you feel drowsy, it stops you from reaching the deep level of sleep you need to feel refreshed and rejuvenated the next day.

Instead, the best way to cure insomnia is to identify the root cause.

One way is to keep a sleep diary in which you record your night time habits. This could include what you had to eat or drink, what you were doing before going to bed or what you were thinking about when trying to sleep. That way you can spot patterns in your insomnia and identify what you need to change for more hours of snoozing and less hours of stressing.

It’s also a good idea to adopt good sleep hygiene habits.

Avoid watching TV in bed but instead listen to some relaxing music.

Have a long hot bath and try natural sleep remedies, like a banana or camomile tea, just before bedtime. These habits will help your mind and body to relax so you can drift off to the land of nod.

For more advice on how to get more hours of rejuvenating sleep each night and feel more energized and alert each day, visit helpmelseep.us – the home of natural sleep solutions

Originally posted 2014-02-09 15:01:13. Republished by Blog Post Promoter

Will Listening to Music Help Me Sleep?

Will music help me sleep? It’s a good question.

When you’re battling insomnia, you lie there for hours on end, getting agitated and worrying about being tired and crabby the next day. You may dread, yet again, missing the eight hours of sleep you need to be getting every night.

There’s a wide range of reasons why you might be suffering from the nighttime blues. It could be a reaction to medication, too many cups of coffee, troubling thoughts or a wide range of other reasons.

So the first step in battling insomnia is to try and identify what is stopping you from going to sleep at night. Introducing good sleep hygiene habits, such as going to sleep at the same time every night and avoiding stimulants late at night, is a also a wise step.

But if you’ve cut out the caffeine, haven’t been sat in bed working on your laptop and cant identify any psychological reason why you are still awake, it might be worth listening to some music a try.

How can music help me sleep?

To get to sleep, your mind and body has to be able to relax. If your mind is too active, worrying about things or being distracted, then it wont be able to go through the stages of relaxation needed to drift off to sleep.

There are a number of reasons why music can help you get to sleep at night:

1. Helps your body to relax

Along with your mind, your body has to be able to relax in order to get to sleep. This means your heart has to be able to beat at a slow, steady pace so that your muscles and body can relax.

Music can help if it is slow and matches the rhythm of a calm heart because it can subconsciously slow your breathing so that you reach a semi-meditative state and your muscles stop being tense and relax.

 2. Calms down an overactive mind

Have you ever noticed how your thoughts seem to become abstract and random just as your drifting off to sleep? This is your mind becoming relaxed. It stops focusing on the here and now, but instead delves into the chaos of the subconscious mind. To help your mind get there, it needs to be able to relax.

Adopting the practices used by meditators to relax their mind and body can be an effective way of overcoming insomnia.  Soft, relaxing music can enable you to calm the mind and to think in a less ‘present’ active state.

3. Blanket out background noise

If you live in a busy street, with noisy flatmates or family members watching the TV until late at night, background noise can be a real problem. Music can be helpful in providing a blanket of soft noise to replace the background sounds that might be keeping you awake.

Another option is to listen to ‘white noise’ that provides a continuous stream of sound. This can mask distracting background noise that’s disturbing you.

What sort of music can help me sleep?

Some of the music that helps people get to sleep includes Coldplay, Loreena McKennitt or even some downbeat ‘Dream’ trance music.

The best advice is to try calm instrumental music without any vocals. If there’s a singer in the song then it can distract your mind and stop it from relaxing. This could be because your brain has to subconsciously make sense of  the words.

Soft, soothing music without vocals is probably the best for helping your mind and body to relax. You could try listening to panpipes, something ambient (like the sound of crashing waves or rainfall) or maybe even classical music.

A study by the University of Toronto  found that music with slow rhythmic patterns created a meditative mood and slower brainwaves. It also found that classical music with this pattern helped people to get to sleep faster and for longer.

So if you’re wondering ‘what music can help me sleep? try some Bach or Beethoven to see if the scientists are right and that calming classical is great for sleep.

Originally posted 2012-12-05 21:33:00. Republished by Blog Post Promoter

Are There Psychological Changes that Can Help Me Sleep Better?

is anxiety stopping you from sleepingAnother night spent tossing and turning in bed? Before you start losing hope, know that you are not alone. You might not know it, but every night there are plenty of other people begging the universe to ‘help me sleep!’

The key to dealing with your insomnia problem is identifying the cause. There are many possible reasons why sleep evades you night after night.

Sleep experts say that among the most common causes of insomnia are psychological conditions. This can mean anything from stress to depression and anxiety. In fact, most temporary insomnia attacks are tied to specific triggers such as stressing over major exams, suffering jet lag, or recovering from a painful breakup. Often, once you are able to overcome these situations, your sleeping pattern goes back to normal and you’re no longer constantly wondering ‘what can I do to help me sleep!’

How to sleep better by facing the mental causes

However, if you are suffering from chronic or recurrent insomnia, it’s possible that your sleeplessness is a symptom of a particular mental or physical issue. As mentioned, it can be caused by stress, depression, or anxiety. It may also be the result of bipolar disorder or a traumatic experience.

Instead of fretting over what you can do to help me sleep, ask yourself questions to help you determine if there are monsters in your mind that you need to battle. Are you stressed or depressed? Do you often worry about everything? Is there a recent event that triggered the insomnia attack?

As the saying goes, sometimes it’s all in the mind. Recognizing signs of a psychological issue can help you make the appropriate lifestyle changes so you can stop the nightly battle with sleeplessness. It will also help you decide if it’s time to visit your doctor. Finding out what’s causing your insomnia is the first step to knowing how to sleep better.

Originally posted 2012-04-30 12:33:40. Republished by Blog Post Promoter

What can help me stop snoring? A guide to anti-snoring devices

what can help me stop snoring

Are you a Snorter? A snorchestra? Or a rattler? Snoring can be a source of amusement, but for people with a severe snoring problem it’s no laughing matter. It can disrupt your sleep, damage your relationship with your partner and even cause health problems.

Up to a quarter of people in the UK snore, with two thirds of them snoring so loudly that it keeps their partner awake and leaves them wondering nightly what can help me stop snoring? What’s more, if snoring makes you to wake up in the night, and disrupts your sleep, it can make you feel tired the next day and at a higher risk of having an accident. In fact, The Department of Transport estimates that a fifth of traffic accidents are due to excessive sleepiness.

So if your snoring is ruining your sleep and that of your partner, it’s wise to find a solution and discover what can help me stop snoring?

Why do I snore?

People snore due to vibrating soft tissue in the mouth, nose or throat. Snoring can affect anyone and to different degrees: some only snore occasionally while others snore every night.

Snoring is linked to being overweight, smoking and/or drinking alcohol. It could also be due to a response to medication, often ironically sleeping medication which causes the neck muscles to become too relaxed and allow the skin to vibrate.

Snoring can also indicate obstructive sleep apnea (OSA), where the airways might be partially or totally blocked from anywhere from 10 seconds for up to 2 minutes. This in turn can cause other problems due to the lack of oxygen to the brain. So if you wake up in the middle of the night gasping for breath it’s a wise idea to see your GP to get it checked out.

How can I stop snoring? Anti-snoring devices you can try

With three million people suffering from the problem nightly and wanting to know ‘how can I stop snoring?’, there’s a range of anti-snoring solutions you can try. Firstly, with snoring being linked to being overweight, drinking alcohol or smoking, the first step is to make some lifestyle changes to eliminate possible causes.

If you snore through your nose then the first anti-snoring devices to try are nasal strips or a nasal dilator. Nasal strips are simply self adhesive strips of tape that are placed over the nose to pull the nostrils apart so that the wearer can breathe through their nose comfortably when they sleep. Alternately, nasal dilators resemble nose rings and are placed inside the nose to push the nostrils apart to clear the airways.

If, on the other hand, you snore through your mouth, you could try wearing a chin strap to keep the mouth closed while you sleep, and so you force yourself to breathe through your nose. Another option is a vesilibutor shield which resembles a gum shield rugby players wear and blocks the flow of air through the mouth, forcing you to breathe through your nose when you sleep.

If none of these anti-snoring devices work, the absolute last resort might be surgery to tighten the tissue that’s vibrating when you sleep. Surgery, however, is far from an ideal solution for snoring and isn’t going to help in many cases, such as if you suffer from sleep apnea. Due to the nature of conducting surgery on sensitive areas, surgery can have unpleasant side effects and will only last up to two years before it will need to be repeated.

So before you think about going under the knife, try out some different anti-snoring devices to see if they can stop you wondering ‘what can help me stop snoring?’ And it’s wise to always visit your GP if snoring is harming your sleep and that of the people around you.

Originally posted 2013-02-14 09:43:54. Republished by Blog Post Promoter