Sleep Easy Tips

Warm Bath

A warm bath is both relaxing and refreshing. Try adding a few drops of essential oils.

• Lavender, chamomile, thyme, sage, linden, and jasmine are all calming.
• Eucalyptus and tea tree oil are antiseptic and decongestive- great for coughs and colds.

You could even add an herbal tea bag if you have no essential oils on hand! Fill a piece of muslin or color-free stocking with dried herbs or oats, great for soothing skin conditions.

Guided Meditation

This one works every time. Mum/dad often falls asleep at the same time! The great benefit when you do it yourself is that you can add in characteristics that your child in particular needs to work on, such as flexibility, patience, kindness, etc.

E.g. if your daughter wakes up in the morning crying loudly, put a positive imprint of "and tomorrow when you wake up in a calm and quiet manner..." You get the idea!

If you are not sure where to start or simply want something for when you are too tired to do it yourself you could try our SLEEP EASY CD. It is set to the rhythm of the waves gently rolling into shore and narration is both soothing and inspiring. I am sure your kids will love it! Order Now.

Try singing a repetitive song

Try singing a repetitive song. The Twelve Days of Christmas always works for us. If you would prefer to use different words make up your own. Or make up your own tune. Any songs are wonderful but you will find the songs that are repetitive work like a charm!

Massage

Nothing is more relaxing than a massage. Make a quiet space for you and your child. Turn the lights down low. Buy some oil or make some up yourself using the essential oils listed under "Warm Bath". Before bedtime is great but anytime during the day will still be of benefit.

This can be a very special time for you both. Not only will you be helping them relax physically but it can be a time to connect so that they can chat about their day/week and possibly problems that are bothering them. Just listening is often enough. They may not want you to solve their problems but taking a load off their mind by talking about it, may be just the ticket to a good night's sleep.

Kids need to be healthy

Make sure you all get some sunshine everyday. Our body-clock is affected by how much sun we take in everyday. This is through the melatonin synthesis in the pineal gland in the brain. So it is important not to wear sunglasses and therefore block the pathway. You don't have to look at the sun or sunbathe, you absorb it naturally just by being out in it.

Also, kids need regular exercise. If they have just been sitting all day and not burning up their energy they will be restless when it comes to bedtime. Swimming is wonderful exercise. The water is very calming but any exercise will tire them.

Be careful with sleeping hours

• Make the last 2 hours before bed quiet time. Turn the lights down low. Read stories, a calm TV show, bath, massage, soft music.
• Be conscious about when your little one has outgrown their daytime nap. If you notice they are wide awake at bedtime they may not need a nap during the day anymore.
• Have a regular bedtime. The body gets used to going to sleep at a certain time every night and therefore will get sleepy at the same time also.

Avoid stimulants

Avoid stimulants such as caffeine. This includes cola, chocolate, coffee and tea (herbal is fine). If you must, have them before 12pm. For your information alcohol is also a stimulant if you are having trouble sleeping.

Food is important

• Eat dinner early in the evening. Eating too close to bedtime can a) have a stimulating effect on the body, b) cause disrupted sleep patterns and c) be difficult to digest and burn off, leading to weight gain.
• Foods containing tryptophan promote sleep. These include bananas, dates, figs, nut butter, tuna, turkey, whole grain crackers or yoghurt.
• Avoid bacon, cheese, chocolate, eggplant, ham, potatoes, sauerkraut, sugar, sausage, spinach, tomatoes. They contain tyramine, which have a stimulating effect on the brain.
• Calcium and Magnesium are very important for maintaining healthy sleep. Calcium rich foods are: salmon, sardines, seafood, dark green leafy vegetables, almonds, tahini, broccoli, cabbage, sesame seeds, oats, prunes, soybeans, goats milk, cheese and yoghurt. Magnesium rich foods are fish, meat, seafood, and dairy products. Also apples, apricots, avocados, bananas, brown rice, nuts, green leafy vegetables, tofu, black eyed peas, sesame seeds, tahini, and whole grains.
• You may like to supplement their diet if you are concerned that they are not getting enough nutrient rich foods in their diet. Ask for a good one at your health food store. We recommend a multi-vitamin and mineral supplement so that you know they have an array of nutrients everyday, even if their diet is not always optimum. Our recommendations are: Children- Essentials/ Usanimals- Item #105 & Adults- Essentials/Essentials Item #101. Click here to Order.