Expert Tips for Dealing with Sleep Apnea

When you are not getting quality rest, it becomes really difficult to continue your day to day tasks. And among various types of sleeping problems, sleep apnea is often considered a major one. Even children can suffer from sleep apnea.

When you notice that your child wakes up tired each day, hard to wake up in the morning, angry or rude or their grades are suffering at school, poor sleep due to sleep apnea could be the culprit.

In this post, I will share some of the most effective tips for dealing with sleep apnea.

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Use a Mouth Guard

It is not easy to tell if you are suffering from sleep apnea if you don’t sleep with someone who can describe your sleep patterns. Try taping yourself at night to see if you do.

Speak with your physician about getting a mouth guard that can help alleviate the symptoms of sleep apnea. A recessed chin or a smaller jaw can cause sleep apnea. You will get better rest if you wear a custom mouth guard that aligns your jaw properly while sleeping.

Lose a few pounds if you need to. Studies have shown sleep apnea symptoms are more common in people who are overweight. If you are obese, you may see a marked difference in how your sleep apnea affects you.

Consult Your Physician

There is no reason to suffer from sleep apnea unnecessarily when there are options to help you. Make an appointment with a doctor to ensure the necessary amount of sleep for you.Communicate with your doctor before and after you get a sleep apnea diagnosis. Your doctor can give you the benefit of his or her medical expertise and help guide you towards the best treatments for your problem.Keeping a sleep log can help your doctor diagnose you with sleep apnea. All hours slept or spent awake should be recorded.

If you have chronic sleeping problems, you can also try sleeping pills. Sleeping pills can make your throat muscles relax. Consult with your practitioner to see which one should be the best sleeping pill according to your physical condition.

If you are having issues with your nose, you can use nasal spray. This product will clear excess mucus and from your airways, and some formulas reduce inflammation.

If the air you breathe is moist, you will have a better night’s sleep. There are many different CPAP machines that are equipped with built-in humidifiers, so ask your doctor about prescribing one for your apnea.

Continue to talk to your doctor, even after your initial diagnosis. This way you can talk to them about your progress.

Monitor the Sleeping Pattern

Your sleeping pattern may also disrupt your sleep cycle. The best thing you can do is to set a specific time to go to sleep and wake up each day.If you have sleep apnea, you should not drink excessively. This will provoke your throat muscles to collapse.

If you have problem in falling asleep faster, soak in a bath before bedtime each night.A hot bath can help sooth your aches and pains. This will help you ready for a restful night’s sleep and decreases the risk of a sleep apnea incident.

Stick to one normal sized pillow as you sleep.This makes you in a position that can adversely affect your breathing. This is why one single pillow is best to manage your symptoms.

Sleeping on the side can be another useful tip. Sleeping on the back can obstruct your airways and cause air passages to constrict. Try to fall asleep on one of your sides to see if your sleep apnea this evening.

Lead a Healthy Life

Lose some weight if you’re heavy. Although it might not be the main cause, being overweight makes sleep apnea worse. Drop some vices to fight against sleep apnea. Drinking and smoking are detrimental to having longer sleep. Do not drink alcohol as you used to. Alcohol has a relaxing effect on all of your muscles. While this might often be a desirable side effect of drinking, it tends to create the problem of sleep apnea. Alcohol relaxes throat muscles and it can hurt your body. If you do drink alcohol, cut back and make sure you do it well before bedtime.Smoking damages all parts of your lungs over time.

Dropping both these habits can help ease the symptoms of sleep apnea.

If you do not have a partner to let you know how you sleep at night, it can be difficult to assess if you have sleep apnea. A video recorder can help you discover whether you are sleeping well or struggling.

patient

Miscellaneous Tips

Playing music on wind instruments can be beneficial to your sleep apnea. A German study found that playing wind instruments such as the didgeridoowill help your sleep apnea. These particular muscles are the key to dilation and control how stiff your airway walls get.

Try an over-the-counter device. Snoring occurs when air passages are almost closed, and apnea involves them being completely shut with no airflow. It is understandable that something can help both.Your sleep apnea can be curtailed a bit with the use of a snoring prevention device.

If the situation is really bad, you should go for sleep apnea treatments like CPAP therapy. Make people aware that your life would be much worse with the machine.

If you’re taking a long trip, tell the airline that you will require your CPAP machine. Most airlines will designate an area for you in a convenient place to make using your machine easier. If flying on a foreign plane, make sure you have the right power adapter.

If you are taking a vacation and suffer from sleep apnea, don’t forget to bring your CPAP machine along. When sleep apnea affects you, do not attempt even a single night without your CPAP machine.

If you are going to be hospitalized for any reason, make sure your CPAP is with you. Your CPAP and your mask should be with you whether you’re admitted to the hospital or visiting the emergency room.This will make continuing your CPAP therapy during your hospital stay.

Concluding Remarks

It is clear from the information shared in this article that sleep apnea is a serious condition that impacts all areas of a person’s life. Your doctor can help you discover the underlying reasons for your sleep apnea and the best treatments for you.Keep these tips in mind tonight when you are going to bed and you might find the treatment that is right for you.

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Sleep Deprivation Symptoms

The term “sleep deprivation” is described as having insufficient sleep, whichever for a long or short period of time. During sleeping hours, our body repairs and refreshes it self. So, if a person is not getting adequate amount of sleep, the body undergo tough time to rejuvenate since it does not get the appropriate number of sleeping hours to function well. Are you infected with chlamydia?

sleep deprivation symptoms

Sleep Deprivation Symptoms

An average person adult must have at least seven to eight hours of sleep at night, though this is something that few people in modern life can successfully achieve. Many of us are not aware that they are already experiencing sleep deprivation symptoms.

Sleep deprivation can occur for a lot of reasons, and this may include insomnia, nightmare, stressful life, work and family responsibilities, too many worries, time and environment change, depression, a new baby, not properly diagnose medical condition, or an undiagnosed sleep disorder. Sleep deprivation can have serious effects on one’s mental and physical condition. It could affect his or her productivity and social life.

There are many companies that lose millions of dollars due to mistakes and accidents attributable to sleep deprived employees. These individuals who are on the roadway can be a danger to themselves as well as to others. Someone that is experiencing sleep deprivation symptoms then drive can be just as risky as a drunk driver because of slower response to any impulses around him.

symptoms of sleep deprivation are:

  • Fatigue
  • Loss of memory
  • slurred speech difficulty with social and personal relationship
  • bad temper
  • hypertension
  • tremors
  • hazy vision
  • slower reaction time
  • easily get irritated
  • anxiety
  • unable to solve problems
  • incapable of concentrating on thoughts or tasks
  • prejudice to activity
  • decreased level of energy
  • awkwardness

In addition, sleep deprivation can cause increase in body weight, diabetes and hypertension due to abnormal metabolism. The symptoms of sleep deprivation should be given proper care and attention since they have great effects on the way you feel and how you deal with your daily life.

Sleep deprivation symptoms can also include increase possibilities of more serious health problems. Since the immune system restore its energy during sleep, people suffering from sleep deprivation are more recurrently sick or catch a longer time to recover from illness.

Therefore, as an obvious conclusion, if you are suffering from sleep deprivation symptoms, all you need is to have a good and enough number of sleeping hours. However, for many, this is so complicated. Luckily, there are lots of options that you could choose to manage this sleeping disorder. You could treat your own sleep deprivation and reduce the symptoms by finding and correcting the source of the problem that prevents you from enjoying a good night sleep.

Sleep Insomnia

For example, if you are dealing with a stressful work condition or environment, you have the chance to find a new job that is less demanding and won’t give you too much stress and pressure. In this sense, it reduces the symptoms of sleep deprivation. If that resolution is the reason, or moving from a stressful job to a less stressful job is not a good choice, you can try some relaxation techniques; change your sleeping environmental have a proper diet.

Know the symptoms and the causes why you are being deprived to have a good and relaxing sleep. Reduce the indications; get the best and sufficient sleep you need.

Causes of Sleep Deprivation


Sleep deprivation is lack of adequate sleep. An adult requires seven to nine hours of sleep per night. However, in today’s world, only a few people can achieve this and therefore most of the sleep-deprived individuals are unaware of it. Sleeping gives the body an opportunity to refresh and repair itself.

Therefore, lack of enough sleep deprives the body of sufficient time to rejuvenate itself. Sleep deprivation can be either chronic or acute. However, it is impossible for humans to go completely without sleep and therefore the most common form of sleep deprivation is chronic sleep-restriction. Chronic sleep deprivation mainly affects performance, health and safety with most effects being on the human cognitive function.

sleep disorder

Sleep Deprivation Causes

The causes of sleep deprivation can be broadly categorized into two:

Behavioral Causes:

The patient chooses not to sleep. This condition may sound quite simple to remedy. However, the most challenging part is convincing the patient that they actually need more sleep. This is mainly attributable to societal norms where a high value is placed on constant activity.

This can be caused by use of stimulants such as caffeine, cocaine and amphetamines which induce alertness and hence sleep deprivation. Another cause is taking many short naps instead of an extended period of sleep.

Medical Causes:

Most medical causes are side effects of other conditions or disorders whose main effect is disrupting normal slumber. For instance, sleep apnea, which is a breathing problem, causes patients to wake up several times to prevent asphyxiation. Mental illnesses that cause hyper activity such as maniac states keep the patients awake for long spans of time.

Some medications cause sleep disorders and therefore the physician should prompt alternative prescriptions. Insomnia, which is inability to take advantage of sleeping time, is another leading cause and it includes trouble staying or falling asleep and failure of sleep to refresh the body and is related to sleep deprivation because it deprives the body off a full night sleep.

Related resources:
Sleep Apnea Symptoms, Treatments, Causes, and Cures
Does Sleep Deprivation Worsen Mild Obstructive Sleep Apnea?
Losing Sleep: the Causes and Effects of Sleep Deprivation

sleep disorder

Common Causes of Sleep Deprivation

Pets in Bed:

Even though letting your pet snuggle in bed may provide comfort, it actually makes it harder for you to sleep. This is because our sleep and wake cycles differ from those of animals and hence whatever time seems appropriate for your pet to wake up may disrupt your sleep. The tags on your pet’s collar may clank as it shuffles which may wake you up. If you feel exhausted, try finding a new spot for your pet to sleep and see if it makes a difference.

Nightcaps and Alcohol:

Most people believe that drinking makes you drowsy, however, the body’s response mechanism especially to alcohol is quite complicated. Alcohol acts as a sedative for the first few hours but ends up waking you up once the level of alcohol in your blood drops, which ends up affecting your sleep rhythm. To avoid this effect, stop drinking at least two hours before sleeping.

Related resources:
How Alcohol Can Ruin Your Sleep
Reviewing alcohol’s effects on normal sleep

Smoking

Among the various negative impacts of smoking, sleep disruption and reducing the sleeping time are very important. Compared to nonsmokers, smokers are also likely to daydream more.

If you are facing sleep problems and are a smoker, you should quit smoking immediately. While the sleep disorders from smoking could not be reduced overnight, you should be able to experience the improvements gradually. It is wise to discuss with your physician about any prescription medicine to make the process easier.

Undiagnosed Gastroesophageal Reflux Disorder:

GERD patients often find it hard to sleep at night mainly because once they lie down they experience pain and heartburns as acid flows back to the esophagus. Incase you are diagnosed with GERD, its vital to seek treatment which will not only help you sleep but it also reduces the risk of developing of other complications besides sleep deprivation.

Medicine, supplements and vitamins: common drugs such as beta-blockers for heart problems and high blood pressure can cause trouble sleeping. Drugs for relieving pain such as opioid can either cause drowsiness or sleep apnea. Supplements such as guarana and ginseng are stimulants and are known causes of sleep deprivation. Vitamins B12 and B6 on the other hand cause vivid dreams and its better to take them in the morning.

When you experience sleep problems, give your physician a complete list of all medicines, supplements and vitamins that you are using. Ask whether any of them may be the cause of the sleep deprivation.

Pain:

Any form of pain including mild pain can disrupt your sleep. Common causes include menstrual pains, back pain, arthritis and headaches. The pain does not have to wake you up nor does it have to be severe. The pain signals sent to your brain reduces the time you spend in deep slumber. Most people with chronic pain wake up feeling more tired because their sleep is less restful. If you experience any form of pain (Mild or chronic) you should have a doctor check it out.

Being Exhausted Other Than Sleepy:

Contrary to common belief, being exhausted does not make you sleep better. There is a great difference between being sleepy and feeling exhausted. In most cases, when you are exhausted, your body is usually too revved up and therefore you cannot sleep. Don’t go straight to bed once you get home from a stressful day, instead sit quietly for a short time and relax to avoid tossing and turning in bed.

Undiagnosed Sleep Disorder:

Sleep disorders greatly reduce the quality of sleep. Conditions such as sleep apnea cause snoring and hence interrupt your deep sleep. Because most of these conditions manifest when you are asleep, you may not note the symptoms. On the other hand, if your partner has a sleeping disorder such as snoring and kicking you may not sleep well.

Other causes of sleep deprivation include; too much light, noises, extreme temperatures or the hot flushes experienced during menopause. Whenever you experience trouble with your sleep and you can’t sort out the cause, set up an appointment with your physician to avoid any serious consequences.

Related resources:
Sleep disorders widely undiagnosed in individuals with multiple sclerosis
Commonly Undiagnosed Sleep Stealer: Sleep Apnea

In order to tell whether you are experiencing sleep deprivation, you need to ask yourself the following questions:

Do you fall asleep as soon as you get in bed?
Do you need several cups of coffee in order to get through the day?
Do you have to sleep in on weekends?

sleep disorder

Signs and Symptoms of Sleep Deprivation Short-term Consequences :

Cognitive impairment and poor memory: The ability to think and process information is greatly impaired.

Stress and problems in relationships: If a sleeping disorder that disrupts the sleep of your partner then conflicts may arise. On the other hand, the partner may become moody or prefer sleeping in a separate bedroom. Sleep deprivation is among the leading causes of occupational injury. Sleepiness double the chances of sustaining injury while at work.

Automobile injury: The motor skills diminish due to fumbling and reduced concentration, which may lead to accidents. Sleep deprivation reduces your stress handling ability making simple routines appear difficult.

Increased appetite: The mental demands make the cravings seem impossible to control mainly because the hormones signal that it is time to eat.

Vision problem:
When you are sleepy, the world appears fuzzy and you experience difficulties focusing and visual distortions. This increases the chances of mishaps such as crashes and falls.

Medical problems: Sleep deprivation leads to high body temperatures and high blood pressure. Diabetic people become less sensitive to insulin.

Mood swings: Manageable situations appear more irritating and you can be easily set off. The immune system becomes suppressed and vulnerable to infections such as flu and colds.

Long-term consequences

The consequences of not sleeping longer is associated with numerous medical illnesses including:

  • Heart failure
  • Heart attack
  • Obesity
  • Stroke
  • Psychiatric problems such as mood disorders and depression
  • Mental impairment
  • Growth retardation in children and fetus

Besides impairing your health, sleep deprivation also reduces your productivity significantly. Accidents caused by employees who are sleep deprived have led to loss of millions of dollars. On the other hand, drivers who are sleep deprived are a hazard to themselves and others too mainly due to slow reaction.

Therefore, even as you struggle to fulfill your duties and obligations, it is vital that you always get enough deep sleep to avoid Sleep deprivation and its consequences.

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10 Foods That Knock Out Pain Now (Infographic)

Pain is something that everyone experiences at some point, but some people have chronic pain. This type of pain is always present and it can be quite disabling for some people. While there are a number of effective treatments, not everyone wants to take heavy-duty pain meds for a long period of time.

The good news is that there are certain foods that can help to reduce pain. Some foods contain chemicals that work similar to the chemicals placed into pain medications. This means that you can get some relief without the risk of side effects.

Check out the infographic below to get the details on the foods that can help to reduce your pain and discomfort so you can get back to living.

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Best Ways to Sleep If You Want to Avoid Back Pain (Infographic)

By the time you hit old age, you will have experienced back pain at least once in your life. A number of things can cause this pain, but one of the most common causes is the position that you sleep in. There are three primary sleeping positions and two are good for your back and one can lead to waking up with pain.

Sleeping on your stomach can cause you to wake up with pain every morning. However, if you choose to sleep on your side or back, you have a better chance of waking up pain-free.

Look at the following infographic to learn about the three most common sleep positions and which two are good for you and which one is not.

ways to sleep to avoid back Pain

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9 Worst Foods To Eat Before Bed (Infographic)

Getting a restful sleep is important for your health, as well as your ability to be productive and energetic the next day. Since your ultimate goal is to fall asleep quickly and remain asleep throughout the night, you want to know about what to avoid to ensure this.

There are certain foods that can make it difficult to get the sleep that your body needs every night. It is critical that you know what these foods are so that you can make a list and avoid them when you are making that bedtime snack.

Make sure that you read about all of the foods that are on the infographic below to learn about the foods that you must avoid before you go to bed each night.

worst foods to eat before sleep

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7 Surprising Causes of Back Pain (Infographic)

Back pain affects everyone at least once in life. However, some people live with back pain constantly, resulting in a lower quality of life. Knowing the causes of back pain is critical for being able to stop it.

The causes of back pain range from poor posture to sleeping on the wrong mattress. Correcting these issues is relatively easy so that you can live a pain-free life. For example, working on your posture and switching to a better mattress, such as a memory foam mattress, typically resolve your pain relatively quickly so that you can improve your quality of life.

Explore the infographic below to learn more about the causes of back pain and what you can do to alleviate your discomfort.

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How Many Hours of Sleep is Healthy

Sleep is one of the most important things that you do each day. Without adequate sleep, you will find yourself exhausted, your productivity decreases and you are not as sharp and focused as you need to be. It is important that you know how much to sleep because you need a good sleep balance.

How many hours of sleep is healthy? The answer to this question will vary based on your age and several other factors. It is important to determine the right amount and that you get this amount each night to ensure optimal health.

How Many Hours of Sleep is Healthy

How Many Hours Should I Sleep?

When you sleep, your body goes through three primary sleep cycles and it is important that you are going through all of these for the right amount of time in order to get restful sleep. The three stages of sleep are as follows:

  • Stage one: During this stage, the sleep is not very restorative. You are just lightly dozing.
  • Stage two: This is middle sleep and it is moderately restorative.
  • Stage three: This is the most restorative stage of sleep. It is a slow-wave deep sleep.

You also have non-REM and REM sleep. When you are dreaming you are in REM sleep, or rapid eye movement. When you are not dreaming, you are in non-REM sleep.

To get through all of the stages of sleep, you have to sleep the right amount of hours and this will vary by age. For the average adult, for example, the average is 7 to 9 hours per night. It is important to note that while you need to get enough sleep, you have to be mindful and make sure that you are not getting too much sleep because this can cause problems too.
how many hours of sleep is healthy

How Many Hours of Sleep Do Adults Need?

Adults ages 18 and older should make sure to get seven to nine hours of sleep every night. Even if you think you feel great on more or less sleep, lack of sleep is doing damage.  There are some signs that will tell you if you are not getting enough sleep and these include:

  • To wake up in the morning, you have to use an alarm clock
  • Within five minutes of going to bed, you fall asleep most night of the week
  • You feel the need to take naps several days a week just to get through the day
  • You start to feel drowsy when you are relaxing, such as when you are watching television
  • When you do not have to work on the weekends, you feel like you have to sleep in to catch up on sleep
  • You frequently hit your snooze button to get a few more hours of sleep

How Many Hours of Sleep Do Teenagers Need?

Those weird moods and other issues that you notice in teenagers may not be related to their hormones, but due to not getting the right amount of sleep. These may include:

  • Lack of motivation
  • Irritability and moodiness
  • Having a difficult time solving problems or being creative
  • Having a hard time trying to cope with stress
  • Impaired motor skills
  • Getting sick more often than is normal for them
  • Gaining weight
  • Having problems with memory, focus and concentration
  • Sleeping in very late on the weekends

It is common for teenagers to not get enough sleep because they are so busy with school, extracurricular activities and trying to keep up with their friends and a busy social schedule.

Teenagers are those ages 13 to 18 years old. Those in this age bracket need to get between 8.5 hours and 10 hours each night. This is critical to ensure things like good grades and good extracurricular performance.

How Many Hours Should a Newborn Sleep?

Your newborn needs a lot of sleep to grow and thrive. On average. Newborns need 12 to 18 hours of sleep per day. Newborns are those ages birth to two months old.

Newborns tend to sleep in spurts throughout the day, but make sure that the sleep schedule is relatively regular to ensure that they are getting enough sleep and to make sure that the sleep is high in quality.

How Many Hours Do Babies Sleep?

The baby and toddler years are a critical time of development and to ensure proper development, children in this age bracket must get adequate sleep. Babies, which include those ages three months to one year old, need to get 14 to 15 hours of sleep each night.

This ensures that their body is restored and getting the rest that it requires to grow and thrive. Create a bedtime routine for your baby and stick to it. This will help them to sleep well through the night.

How Many Hours of Sleep Do Children Need?

The age of the child determines exactly how much sleep they need. Use the following to ensure that your children are getting the right amount of sleep each night:

  • Children ages three to five need to get between 11 and 13 hours of sleep every night
  • Children ages five to 12 need to get between 10 and 11 hours of sleep each night

Make sure that you set a solid bedtime for your children and create a relaxing pre-bed routine. This will make it easier to get your kids to bed and make sure that they get all of the rest that they need.

How many hours of sleep is healthy? You now have the answer to this question and you can start working toward getting good sleep every night. Make sure that you set up a sleep schedule that you are able to stick to on a nightly basis.

This makes it easier to ensure that you are getting adequate sleep. A solid schedule will also balance your sleep-wake cycle so that you can be sure that you are able to get a restful night’s sleep because your body will be ready for sleep when it is time to go to bed.

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Why Am I Sleeping So Much – Facts You Should Know

Have you asked yourself, “why am I sleeping so much?” If so, it is important to get to the bottom of it because there are many things, including medical conditions that can cause you to be overly fatigued, resulting in excessive sleep.

Since sleeping a lot is not healthy and it can also do things like harm your productivity at work, you want to determine the underlying cause. There are some causes that are quite common and these are typically the ones that you want to explore first.

why am i sleeping so much

Why Do I Sleep So Much

If you are sleeping a lot more than is considered healthy, it is important to determine the cause as soon as possible. Your body needs the right amount of sleep to ensure optimal health. There are a number of reasons you are sleeping a lot and feeling constantly fatigued.

The good news is that all of these are treatable and once you start treatment, you will be able to sleep more normally and have more energy the next day in no time.

You Are Not Eating Enough

If your body is not getting the right nutrients, one of the primary side effects is fatigue and feeling like you need a lot of sleep. It is also important that you are eating a healthy diet that will supply your body with all of the essential nutrients. To promote better energy, make sure that you are getting plenty of complex carbohydrates from whole grains and protein.

You are Deficient in Iron

Iron is a mineral that plays a critical role in promoting energy. Also referred to as anemia, iron deficiency can leave you feeling weak, exhausted and slowed down. This nutrient deficiency is most common in women during the reproductive years because your menstrual period bleeding removes iron from the body. Make sure that you are eating plenty of lean meats, iron-fortified foods and shellfish to prevent an iron deficiency.

Your Thyroid is Underactive

Underactive thyroid is a relatively common condition, especially in women who are age 40 and over. When your thyroid is not functioning optimally, your body is not getting all of the hormones that it needs to function. This can cause symptoms like low energy, fatigue and sluggishness. You can take a medication to replace the thyroid hormone to reclaim your energy.

You Have Sleep Apnea

This is a condition that is most common in those who are obese and people who are long-time smokers. When you have this condition, you stop breathing for short stints all throughout the night.

You are sleeping through the entire night, but since your sleep is constantly interrupted, it is not restful. It is common to feel exhausted throughout the day even though you are getting a lot of sleep. Losing weight, quitting smoking and using a CPAP machine can help to improve your symptoms.

Why Do I Sleep So Much and Still Feel Tired?

If there is a medical condition that is causing you to sleep excessively, this is likely why you still feel tired. For example, underactive thyroid makes you sleep a lot and it leaves you fatigued throughout the day. Another example is sleep apnea because it does not allow you to get quality sleep.

In some cases, you feel tired simply because you are sleeping a lot. Getting too much sleep is unhealthy and can leave you with what is called a “sleep hangover.” It is important to strive for seven to nine hours of sleep each night and not more or less. This is plenty of sleep to refresh your mind and body so that you feel your best the next day.

Why am I sleeping so much? Now you have some answers to this question and you simply have to determine which cause is the culprit for you. This means that you want to visit your doctor to discuss your sleep issues.

You may need some testing, such as bloodwork and a physical exam, to get to the bottom of your sleep issues. However, once you have an accurate diagnosis and the right treatment, you will find that you are sleeping normally and feeling rested and energetic the next day.

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How to Fall Asleep Fast for Kids – 6 Important Tips You Should Know

Sleep is critical for healthy growth and development when it comes to children. How to fall asleep fast for kids is something that many parents want to learn more about. You know that when your kids fall asleep quickly, they are healthier and you are able to get more sleep too.

There is a lot of information out there on this topic, however, you want to narrow it down to what is most important. This will allow you to quickly put this information into practice so that your kids are getting adequate sleep.

how to fall asleep fast for kids

Check Your Child’s Bed and Bedding

When you are looking at how to fall asleep fast for kids, you definitely want to consider your child’s mattress and bedding. It is important that your child is comfortable or else they will not be able to fall asleep as quickly.

They may also wake up throughout the night to change sleeping positions to improve their comfort. This can significantly disrupt your child’s sleep and leave them fatigued throughout the day.

Consider the Temperature in Your Child’s Bedroom

When you are exploring information about how to fall asleep for kids, it is important that you consider the temperature of your child’s room. Ideally, you want it to be between 65 degrees Fahrenheit and 75 degrees Fahrenheit.

The blankets that your child uses should match the temperature of the room well. If your child is too cold or too hot, this makes it harder for him or her to fall asleep at night.

Be Mindful of Nighttime Snacks

Your child can have a small snack before bed, but be careful about what you give them. The snack should not be rich in caffeine, sugars or carbohydrates or be spicy.

These types of food are well-known for disrupting sleep. Consider something like a small serving of nuts, some turkey and cheese or something similar.

These foods are non-stimulating, but they are filling so your child will not get hungry in the night.

Establish and Relaxing and Consistent Bedtime Routine

About 30 minutes before your child’s official bedtime, you want to start your child’s bedtime routine. This will help your child to wind down so that when you shut off the lights, your child will be able to fall asleep.

Reading to your child is a very common way to help your child relax and fall asleep because it is not stimulating.

Another good option is a warm bath because the warm water will help your child to relax so that they are able to fall asleep faster.

Make Sure that Your Child is Not Scared

Many kids are afraid of the dark and this is completely normal. There are many things that you can do to alleviate this fear so that they can sleep comfortably.

Use a nightlight in the child’s room and make sure that the child has a flashlight within easy reach to use if they get scared.

You should also do a “monster check” together by looking in the closet and under the bed before tucking your child in to give them additional reassurance that they are safe.

Create a Reward System

If your child is able to fall asleep quickly and does not try to sleep with you at night, reward them. This will help your child to learn about sleeping in their own room and the rewards will keep them motivated to do this. You can set up the system any way that you want to ensure that it works for you and your child to encourage good sleeping habits.

Now you better understand the basics about how to fall asleep fast for kids. You can help your kids to sleep better and be healthier as a result. If for some reason your child does not have improved sleep when you add all of these tips to their routine, talk to your child’s pediatrician.

Otherwise, continue using these methods and you will find that your child’s sleep schedule starts to become regulated. Your child will essentially know when it is time to go to bed and wake up, making both nights and mornings a lot easier for both of you.

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