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Foods containing tryptophan get the body to make serotonin, which slows nerve activity and encourages drowsiness. Yogurt Drifts: Spoon a little vanilla or blueberry yogurt into a small paper cup, then sprinkle with wheat germ. Full Moon Cookies: Smoosh a slice or two of banana between 2 small oatmeal raisin cookies, and freeze for at least 1 hour. Twilight Toast Points: Spread blueberry preserves on whole wheat toast, then cut into bite-size pieces.
Posted in Contests and Giveaways, Health, Recipes on February 21, 2008 by Anne-Marie Nichols.
As a kid I remember my dad saying, “Early to bed, early to rise makes you healthy, wealthy and wise.” Well I don’t know about the wealthy part, but lots of research supports the healthy and wise result. Getting your kid to go to bed at a regular time is always a chore, but virtually all of the research out there indicates that it is worth the fight to get your child and teen into a bedtime routine.
A study, funded by the Robert Wood Johnson Health and Society Scholars Program at Columbia found a link between sleep and depression in teens. Teenagers who get a full night’s sleep are more likely to reach for fruits and vegetables and eat less junk food than their sleepier counterparts, says a team of researchers in a newly released study. Children and teens who go to bed late and wake up late are more likely to be overweight than their peers who go to bed early and rise early, Australian researchers suggest. A regular bedtime may be important for the cognitive development of young children, researchers found. The effect appeared to accumulate, because a failure to go to bed at a regular time at multiple time points in the first 7 years of life was associated with lower cognitive scores for both boys and girls, the researchers reported online in the Journal of Epidemiology & Community Health. It is of course difficult to get some children to comply with a fixed bedtime, but the research is clear.
All of this being said, what guidelines should your children follow to get a good night of quality sleep? This entry was posted in Healthy Lifestyle and tagged benefits of sleep, massage therapy St. Common Sense Media is an independent nonprofit organization offering unbiased ratings and trusted advice to help families make smart media and technology choices. Summer holidays are in full swing and the kids are out of school.  Once school is out, many of us have a tendency to let routines fall by the wayside, without the usual structure to our week. If your child’s sleeping patterns have been thrown off during the summer, then it might be a good idea to get back on track 2-3 weeks before school starts, because that’s how long it takes to change your internal clock to waking up early and going to bed early.
Keep sugar and junk food to a minimum – I have started to notice the ice-cream and juice intake for my son has increased during the summer months.  Setting limits and monitoring the junk food intake will help with summertime sleep. Too much sun exposure can also hinder healthy sleep.  If their skin has been damaged or they are in discomfort, it will prevent them from relaxing and getting a good night’s sleep as they struggle to get comfortable. Legal stuffNorth Texas Kids is dedicated to bringing you the best in parenting resources in the North Texas area. Photos by Thomas M Perkins (Shutterstock), The Son of Iapetus, Bohman, Franklin Park Library. Newborns and infants need to feed every few hours because their tiny stomachs can only hold so much food. Amazingly, colic frequent resolves over a short period of time, leaving that lovely baby the parent always expected to have. That may be the most important message for all parents in this age range: This will pass (and, looking back, all too quickly). In the previous phase, you have to just try to survive sleep deprivation and avoid instilling bad sleep habits if possible. Dr Scott Siege is a board certified pediatrician and the Medical Director for Baystate Medical Practices — Quabbin Pediatrics, as well as the Chair of Pediatrics and President of the Medical Staff at Baystate Mary Lane Hospital, both in Ware, MA.
Dean Ornish recommends warm milk with honey and a handful of almonds, which are full of tryptophan. I’ve never really thought about the idea that good food could be used as a sleep incentive for my kids. If your kid is older, you can give a book and allow him to read quietly in bed before it is time to off the light.
Encourage your kid sleep well by preparing regular schedule, helping him to unwind, cuddling your kid and helping him to feel secure to go to sleep. Allowing kids to stay up late puts them at greater risk for normal cognitive development, diabetes, obesity, and it also puts teens at risk for depression, and even suicide.  Here is a sample of the findings from several different sleep studies. Lack of sleep can contribute to crankiness, problems with attention and learning, behavioral issues and even health problems such as obesity.

After a long day at school, many kids just want to plop down in front of a computer or TV and veg out. It's possible that the blue light emitted from laptops, tablets and smartphones interrupts sleep patterns.
Especially for kids under 8, seeing violence in videos, on TV shows, in video games and in movies can directly affect quality sleep. Some studies suggest that simply sleeping near small devices such as phones is associated with poorer sleep.
No matter which ground rules and routines you put in place for your family, it will be a hard sell if you don't practice what you preach.
Even though it’s light outside, the darkness in the room will help them produce melatonin, which helps promote sleep. Before you had a kid, sure, you thought you cared about sleep, but it wasn’t the most precious, elusive, one-thing-you-would-kill-for activity it becomes after the child is born. This may be the most important milestone, perhaps, and parents’ biggest question: When will my baby finally sleep through the night? Starting around eight months and well into the toddler stage, kids can start developing separation anxiety.
I think it is helpful to understand that the baby is really OK and that it really might not be possible to stop the crying and that this is OK. Past the infancy stage, it’s all about setting a consistent bedtime routine, according to Dr Verma (just like it is with us adults). You can’t actually control how long your child sleeps, but you should try to start the routine at around the same time each day. Everyone in the family has to maintain the routine, which is hard if parents’ schedules are irregular. The routine will likely change when your kid gets older and he’s able to put himself to bed, but the basics of going from active to quieter activities, and unplugging from video games and TV still apply. Extra-curricular activities are important, but too many of them coupled with lots of homework can push the bedtime later and later. Sleeping in on the weekends doesn’t help anyone catch up on sleep and can, instead, throw off our internal clocks. Advise your teen to have a good bedtime routine (yes, still!), which could include reading, but preferably not in bed, says Dr. Studies have shown that schools that tried later start times had better-performing students. Dr Nitun Verma, MD is a specialist in sleep medicine and the Medical Director of the Washington Township Center for Sleep Disorders in Fremont. He is also the proud father of 15-year old twins (a boy and a girl) and of a 10-year old boy. Sadly, most of us get well under eight hours per night, which is the amount recommended by most sleep specialists.
Carbohydrates can increase the effect by stimulating insulin production to remove other amino acids, leaving tryptophan to do its work. If you’re trying to lose weight, I recommend using non or low fat yogurt or cottage cheese and a multi-grain toast. The key to make your kid sleep is to try from early age and establish healthy habits that lasts a lifetime.
Though the reasons for poor sleep vary, many parents worry that media and technology interfere with bedtime routines and sleep.
We've put together a list of tips for ways your family might manage tech use to help your kids (and you!) sleep better. Although kids definitely deserve a break, studies show that increasing physical activity during the day can lead to better sleep. Set up other comfy spots in the living room or on the bedroom floor for tweens and teens to do computer work or just enjoy their screen time. Exposure to media violence can increase kids' anxiety and lead to nightmares that interrupt the sleep cycle. Confine online activity to common areas such as the dining room or living room and have kids charge their phones in another room at night. A calming routine such as a bath followed by quiet activities or reading will help young kids make the transition more easily.
Stop, Breathe & Think (iOS, free) offers 15 guided meditations that encourage kids to take stock of their mental and emotional states. With notifications and texts coming in at all hours, tweens' and teens' sleep will get fewer interruptions if they leave their phones in the living room or kitchen for the night.

Young kids emulate their parents, and tweens and teens will question your rules if you don't follow them yourself. Unless you can afford to have someone else nurse your child, there’s no way to escape the round-the-clock feeding. Seriously, if you’re breastfeeding, lying down to feed is one of the best ways to sneak in some rest. This means that while great at sleeping through the night, he or she resists going to bed and wakes up more often looking for you. Scott Siege, a board certified pediatrician and the medical director for Baystate Medical Practices – Quabbin Pediatrics in Ware, MA, says colic is generally diagnosed in kids from about two weeks to four months of age as excessive crying due to no identifiable underlying causes. I recommend that parents develop a routine to quickly assess the baby for a cause when crying starts. This will help teach your child the important skill of putting him or herself to sleep independently.
If your child is showing signs of being frequently overtired, try moving the routine start time 30 minutes earlier. This is also a time when toddlers start toddling out of bed and older kids start negotiating to stay up longer — just 10 more minutes pleeeeease! Kids this age still need about 10-11 hours of sleep a day, although the average is only about 9 hours. Studies of teenagers around the globe have found that adolescent brains do not start releasing melatonin until around eleven o’clock at night and keep pumping out the hormone well past sunrise. NPR reports that’s because it gets the message across that parents feel sleep is important.
Here are five most important things you need to know in order to make the resting hours you do get count.
The last double-dissolution election was held in 1987, when the Hawke government was returned to power.
Left to their own devices they will slip into a predictable pattern of staying up later and then even more predictable pattern of sleeping in. Getting teens to "unplug" before bed will help them disconnect from the excitement and drama happening online.
Are you putting the baby down in a sleep-conducive environment (the same sort of the things we adults need for better sleep)? Try to stick to the plan (perhaps even have a sticker chart or a drawing of the routine in the bedroom), because doing the same steps each night actually can help the child fall asleep more easily by giving her body cues it’s time to induce sleep. 29 states have at least one district that has moved the start time later, and you can join the national movement to push back middle school and high school start times at Start School Later.
It contains tryptophan, flavonoids that fight free radicals, and serotonin that improves mood.
What we know from brain studies is the quality of sleep that you get in a darkened room (during the night) is a far higher quality of sleep that you get once the sun is up. Is the baby overstimulated (eg., a full day of activities and then playing horsie right before nap time)?
If nothing helps then you might have to accept that the baby is going to cry and the parent must avoid becoming overwhelmed by it.
With all that melatonin surging through their bloodstream, teenagers who are forced to be awake before eight in the morning are often barely alert and want nothing more than to give in to their body’s demands and fall back asleep. Specifically: in the middle of the night, keep the lights off and be as subdued, quiet, and quick as you can.
The average baby from six-to-nine months old needs two naps a day; over-stimulation and skipping naps can cause shorter naps, fighting bedtime, and night wakings.
I reassure parents that if they are overwhelmed they can place the baby in a safe place, like a crib, and walk away.
Because of the shift in their circadian rhythm, asking a teenager to perform well in a classroom during the early morning is like asking him or her to fly across the country and instantly adjust to the new time zone — and then do the same thing every night, for four years. This seems horrifying to many parents (and may be to your readers), but a parent can really benefit from a time to relax and then go back to their baby in a better mood which makes them a much better parent at that moment. Sears offers several suggestions for helping a baby who is refusing to nap, including wearing your baby in a carrier or napping with him.

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