Sleep Your Way to Success

What does success mean to you?  Is it making your business grow?  Excelling in your job?  Losing weight?  Do you know the one thing that you can do that can help you be successful in any of these ways?  Sleep!  (Ok, you probably already knew where I was going by the name of the post and my website!)

But I know, you probably don’t think sleep can really help you in all those areas.  But it’s true, sleep can help you grow your business, excel in your job, lose weight and more.  It’s the cheapest way to make more money, improve your health and make you happier.  So why aren’t we sleeping?  I know sleep isn’t as fun as working on your marketing for your business, and it doesn’t feel as productive as taking a training or class to improve your job skills.

But here’s the thing, sleep can help you get where you want to be.  And maybe more importantly, not sleeping can cause serious damage to your success.  In fact, researchers from Duke University have found that being sleep deprived causes people to take unnecessary risks, especially when it comes to money.  Being sleep deprived can also make you crave unhealthy foods and make you less motivated to exercise.  And studies have come out saying that your marriage can suffer and you may not be as happy if you are not sleeping well.

So what should you do about it?  I am introducing a new group for adults.  This group will last 5 weeks and in that time, you can greatly improve your sleep.  You will get information from me on how to improve your sleep so that you can reach the level of success you are going for.

Ready to learn more?  Check out our Adult Sleep Group and start sleeping well!!

Helping Your Baby Get To Sleep In Summer

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Getting to sleep during hot summer weather can be a struggle, and it can be even worse for babies who can’t communicate how they’re feeling. If your tot is struggling to get to sleep in the summer heat, the following tips could help you for a better night’s sleep for all.

Keep an eye on temperature

If you’re feeling hot at night, it’s likely that your baby is hot too. The ideal temperature for a baby’s bedroom should be 68–72°F (20–22.2°C), and you’ll want to monitor this more closely in the summer. If it’s too hot, you can make do with a sheet for bedding and get rid of unnecessary blankets, and on particularly hot nights, you may just want to put them to bed in their diaper or in a vest to help keep them cool.

 

Image: Pexels

Cool down the home

During the hottest weather, the whole family can benefit through a cooler house overall. Keeping the windows closed all day will make your home stuffy, whereas opening them slightly in different places around the house can help keep the home cool throughout the day. If you don’t feel comfortable having your child’s window open, you can always open other windows in the house and keep their door open a touch to allow some of that breeze to come through.

Change up your baby’s formula

If your baby drinks formula, you may want to try a different variety or brand that will enable them to sleep better at night. Holle baby formula is a great organic solution that may help your baby sleep during those hotter nights and keep them from being grumpy and overtired the next day.

Use a fan before bed

If it becomes unbearably hot, you might want to put a fan on in the baby’s room before they go to sleep. When you then bring them up to bed, you can then turn the fan off if you have any safety concerns with it being on. You could also try having them sleep in your room if your room tends to be cooler than theirs due to the larger amount of space, which will allow you to keep a close eye on them too.

Use cold towels to cool the air

Hanging cool towels or sheets around the room is a great way to get some moisture in the air that can bring the temperature down. If you’ve got the space, you could even try to freeze some sheets first to make them even cooler. Taking tips for keeping a room cool without air conditioning is a great way to keep your home cool in the summer and is a more environmentally-friendly option that will keep your bills down too.

Sleeping is important for your baby’s health as well as your own, and while it can be difficult in the sticky summer months, there are ways you can help the whole family get the sleep they need. Try out the methods above and see if they could benefit you and your baby during those hot summer nights.

Refresh Your Home, Refresh Yourself!

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Do you ever get that feeling where things in your life just seem kind of tired? As though, no matter what you do it’s hard to shake that feeling that things have gotten just a little bit stale? Of course, for some, this could be the sign of something pretty serious, but for the vast majority of people, it’s a sign that you need to mix things up a little bit. That being said, it can be hard to know where to start when it comes to mixing things up in your life. After all, it’s not that you want your entire life to change, it’s just that things don’t have the same spark that they once did. Of course, if that’s the case then there’s one place that you should definitely start with: your home! For a lot of people, the root of these kinds of feelings can be traced back to their home. When you’ve lived somewhere for a long time, it can often be pretty difficult to remember the way that it initially made you feel. The excitement that you felt when you first moved in and made the place your own. The solution that a lot of people decide on is to move somewhere new. Sure, this will solve that problem for a while but what happens when you start to feel the same way again? Are you just going to bounce from place to place, never really feeling satisfied? There is, of course, another option. Refresh your home! Make it feel new and exciting like it did when you first moved in. Not only will this make your home a more pleasant place to be, but it will do wonders for refreshing your mood as well! With that in mind, here are just a few things that you can do in order to refresh your home and make things feel a little brighter and more exciting again.

Tidy house, tidy mind

This is one of those clichés that you’ve probably heard over and over since you were young. For the longest time, it probably felt like something your parents said just to get you to tidy your room. However, as you get older, you start to realize that they may have had a point all along. It’s actually incredibly difficult to concentrate on what you’re doing if you’re constantly surrounded by mess and clutter. By making sure that your home is always as neat as possible, it actually becomes much easier for you to feel comfortable and refreshed. One of the most difficult things is that there’s often mess in your home that you don’t even notice since you spend so much time around it. Look at the counters and shelves in your home. There’s a good chance that there’s far more junk on them than you really need and the impact that this kind of thing can have on the way your home feels is pretty significant. You might not notice the mess when it’s there, but you’ll really be able to feel its absence once you’ve tidied the place up.

Color matters

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There’s a rather odd trend among a lot of people to decorate their home in the blandest, least interesting way possible. This often seems to come from a fear of decorating their home in a way that will end up looking ugly or tacky. While this is a solid idea in theory, what ends up happening is that your home has no discernable personality of its own. White or cream walls with furniture to match only really works if you’re willing to contrast it with bursts of color. If that’s how you want your home to be decorated, then make sure that you have plenty of colorful prints, paintings, ornaments, and whatever else you like all over the house. Otherwise, you might want to consider bringing color into your rooms in a more significant way. To start with, why not pick a specific wall in your living room and make it a feature wall? You can either choose a bold pattern or a vibrant color and paint the entire wall with it. Not only will this create a huge amount of visual interest for anyone the moment they step into the room, but only doing it with one wall will prevent it from dominating everything else too aggressively.

A fresh start

We all know that wonderful feeling when you first get into bed the day that you’ve changed your sheets. There really is nothing quite like it, and you often end up getting a much better night’s sleep because of it. So why not take this idea and extend it to other aspects of your home. Your sofa may end up looking rather drab and dull, so why not take off the cushions and covers and give them a wash as well. Or if you really fancy a change, and you have the budget for it, why not replace it altogether. The same goes for your bedding. You can get plenty of high-quality bed sheets online and if you’re really in the mood for a change, why not replace your mattress. If your mattress is relatively new, then you might at least want to try flipping it over. Just doing something simple like that is often enough to make it feel as though you’re sleeping in a completely different bed!

A change is as good as a rest

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If you’re starting to feel bored of your house and you’re tempted by the idea of starting over somewhere new, why not try this instead. Rather than going to a new home, make your old home new. Look at the rooms in your home and ask yourself, “why are they laid out this way?” This might seem like a simple question, but it’s not one that many homeowners actually end up using a lot of the time. Most of the time we simply end up laying out a room in the most obvious way possible. Of course, sometimes that way is obvious because it’s the most functional, but that doesn’t mean that it’s the most interesting. Why not experiment and try different things. Instead of having every seat in the living room pointed at the TV, why not point them at each other. That way you and your family can sit and enjoy each other’s company rather than just staring at a screen every night. The best thing about doing this kind of this is that, if it turns out that you don’t like it, you can just change it back to the way it was. It’s cheaper, easier, and much less permanent than trying to start over somewhere completely new.

Get to the jobs you’ve been putting off

You know what I’m talking about! We’ve all got those jobs that we spend ages putting off because we just can’t be bothered or because they’re such a pain to deal with. Jobs like clearing out the attic or organizing the garage. Just having these kinds of jobs hanging over your head can be enough to make you feel stressed out and tense when you’re at home. The ridiculous thing is, you’ll probably find that these annoying jobs aren’t nearly as bad as you’ve built them up to be and will take a lot less time than you expected. Not only that but, once the jobs are finished, you can finally stop stressing out over them and get back to doing the things that you actually want to do with your time!

Let there be light!

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Light is one of those rather odd things that is much more heavily based on how it makes a room feel rather than how it looks. Sure, you’re going to be able to tell the difference between a room with all of the lights on and a room that’s in complete darkness, but in between those two extremes, things can get a little bit more difficult. Have you ever stepped into a room and it just felt kind of cramped, even though you could clearly see that you had plenty of room to move around? The chances are that you felt that way because the room simply didn’t have enough light in it. Bringing more light into a room can make even the smallest space feel positively cavernous. If you feel like you’re a little bit squashed in your home and you can’t quite figure out why, look at the light sources in the room and ask yourself if they’re really doing enough. Of course, the best source of light possible is the sun, and you should always make sure that you’re letting in as much natural light into any room as possible. However, where you can’t get as much natural light into a room as you would like or, of course, it’s night time, then you need to think about different light sources. Make sure that there are no areas in a room that are overly dark and if that is the case then it takes very little effort to set up a lamp in that area and bring the light of the room up a notch. Of course, the style of light you use will depend on the room. Bedrooms favor warmer, more relaxing light, while bathrooms and kitchens are better suited to a colder, brighter kind of light.

Why Sleeping Is Good For Your Health

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Even though your kids might fight sleep now, soon they will come to appreciate how sleep is a chance to recover from the effects of a long day, and recharge to face tomorrow’s challenges. In fact, sleep actually has more than a few health benefits for people of all ages, that you might want to consider easing up on those all nighters. There are many reasons why we don’t get enough sleep, whether that’s complaints about the mattress, our lifestyle, or simply using electronic devices too late at night. But once you read this list, you might reconsider the way you prepare your mind and body for a good night’s sleep.

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Aids Weight Loss

Whilst this sounds too good to be true, a proper night’s sleep can help you lose weight. Getting a full night’s rest resulted in dieters losing 56% more fat than those who were sleep deprived, according to a study at the University of Chicago. This is due both to lifestyle and the brain’s chemistry. The hormones in the blood spike when you are tired, which stimulates the appetite, even when the body is not necessarily hungry. Sleeping enough will not be a miracle cure for your spare tyre, but will help you slim down, as long as you take other steps to lose weight.

Fights cancer

Some forms of cancer, such as colorectal cancer, are becoming more common in people under 50 because of the lifestyles most young people lead; sedentary lifestyles, high-fat and low-fiber diets, and not enough exercise could increase your chances of needing colorectal cancer treatments one day. Regardless, a few lifestyle changes could also help you fight this cancer, including getting enough sleep. When we sleep, our bodies releases cortisol and melatonin. Cortisol helps to regulate immune system activity — including the release of certain “natural killer” cells that help the body battle cancer. Melatonin may have antioxidant properties that help prevent damage to cells that can lead to cancer. Without these two hormones, we are at higher risk of developing cancer. Women in particular are at risk of developing breast cancer without cortisol.

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Improve Memory

Did you know that your memory is tied in to how much sleep you get? Not a lot of people do. Put simply, sleeping, and dreaming, is the time in which your brain puts your thoughts and experiences into the right ‘boxes’, so that they can be easily accessed. So, if you’re trying to learn something new, such as a foreign language, or information for a test, getting a good night’s sleep can help you retain that information.

Fights depression

You might have just linked your bad moods and high agitation with too little sleep, but it goes deeper than mere crankiness. There is a link between tiredness and anxiety levels, as emotional stability is improved when you are fully rested. Studies have shown a link between insomnia and depression, as the brain requires plenty of rest to be able to manage emotions correctly.

 

Child Sleep Routines Guaranteed To Work

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Having a baby or child that is refusing to sleep when you put them down at night, isn’t just annoying. It can be both infuriating and exhausting as well. They need their sleep and so do you.  That is why it so important to have a sleep routine that works well each and every night. With that in mind read on for some suggestions that you can try out at home.

The tire them out

This routine starts way ahead of bedtime. The idea is that you include some serious time for exercise and burning off all of that energy that your little one seems to have into your daily schedule.

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This could include going on long walks in the park as a family or setting them competitive sports games to do in the garden. Or even taking them to a play area where they can let off some steam, and you can grab a cup of coffee and just supervise.

Then hopefully when it does come to bedtime, you can expect the kids to be ready to settle down and have some more quiet and restful time, then drop off to sleep without too much hassle.

The no electronics routine

This routine is all about limiting the blue light that the kids are exposed to in the hours before bedtime. Did you know that blue light is known to stimulate the human brain? Not something that is a great idea if you are trying to get the kids off to sleep.

Also, blue light is associated with electronic gadgets, which are usually entertainment or computers game focuses, and the ones for kids are usually super fast and colorful. Again something that is far too stimulating for hours around bedtime.

So to work this routine into your day to day schedule set a time where all devices such as tablets and phone have to be turned off. Also give the kids 15, 10, and then 5-minute warnings to limit tantrums when the deadline arrives.

The chill-out

The chill out routine is all about getting the kids to relax enough to drift softly and easily off to sleep when bedtime comes. To start, give them a warm bath with lavender bubbles. As this is known to promote a sleepy feeling.

Then when you actually put them to bed use some relaxing music like Mozart, or even white noise to help them drift off to sleep. You can find out which model is best white noise machine by clicking the link. They are a good investment as they also block out any noise in the environment. Something that is great if you have other kids that aren’t so good at creeping around when the baby is going off to sleep.

Quality time

Lastly, a favorite routine of many parents and children alike is the quality time routine. We often have so little time to spend together one on one with our kids these days, reading a story, discussing their day, or simply just being there at bedtime can help rectify this.

As an added bonus, your presence and positive reinforcement can also help you kid to nod off without too much trouble too. Making it the perfect bedtime routine.

Tips For Helping Children Who Struggle Going To Sleep

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Bedtime should be a relaxing and peaceful end to a long day of activity and children should find solace and relief in a restorative sleep that recharges their batteries. However, some parents find it alarming that their children look weary and sleepy during the day. One of the dreaded feedbacks parents don’t want from teachers is a note or a phone call to tell them their child isn’t paying attention in class or finds it hard to concentrate. Modern technology also plays a part in keeping children awake at night as the little pocket rocket computers also known as smartphones, occupy their attention and entertain them late at night. If you’re struggling in different manners to give your child the correct environment for them to achieve good, long healthy hours of sleep, there’s a wave of knowledge that could help you for this mission.

Photo by – Abi Porter

Determining how much sleep

Their diet will boost or sap their energy. Steer clear from heavily processed foods and saturated fats; along with complex sugars. Wheat and slow-burning carbohydrates together, with fruits and vegetables, supply comprehensive sources of energy which last longer and only activate under certain circumstances. For example, energy from bananas is only released in large quantities when they’re starting to play a sport or running. Working out on average how much sleep in terms of hours a day you child needs is a difficult task. Every child is different just like every adult. Some children perform remarkably well during the day on less than the recommended amount for their age. Other children run out of energy before the day is over. The best way to figure out the mean averages is to go by their age, school stage and hours they need. Kids between the ages of 5-12 need around 9-12 hours of sleep regularly. Teenagers from 12 and over start to become acclimatized to long working days of school, homework, and play. Therefore they need around 8-9 hours of sleep daily.

The environment

Something that might be causing irritants is the material of their bed sheets and mattress covers. Our bodies shed millions of skin cells every day, and dust mites love to feast on them. Their waste causes conditions like dermatitis, which causes intense itching and scratching. Often high-quality bed sheets are the most comfortable because the fabric breathes soothes hair follicles and the surface of the skin. Polyester is the most common material, yet it’s woven tightly, doesn’t flex a lot, and because it doesn’t like to stretch, it sometimes collects in part and becomes bunched up. High-quality cotton sheets are the exact opposite. They’re priced higher but excel in smooth, soft and stretchiness to work with your body and not against it. The same goes for your child’s pillow. If their face is cushioned by a soft material, and because of the flexibility, their neck is supported, a high-quality pillow such as one stuffed with feathers or wool, adapts to their shape.

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Getting comfortable

As their bodies are growing and reacting to their world around them, their immune system will fluctuate. Moreover, how they sleep is crucial to slowly close their eyes without disturbance. They can’t sleep in their day clothes, so buy them sleeping clothes which they can put on when it’s time for bed such as a onesie. Something made from wool or cotton is the best bet, as some man-made synthetic fibers might stir an allergic reaction to the chemicals used to bind the materials. Equally, ask them how they want to sleep, rather than giving them rules to follow by; comfort is subjective. If they’d like to sleep in their underwear, naked, or just without a t-shirt and their bed facing a certain direction, or placed at a specific point in the room, such as near a window, cater to their needs.

Credit – congerdesign

Create a routine

Write down a bedtime routine and stick to it. One of the biggest shortfalls of parenting is allowing children to stay up late on the games console, watching T.V. or staying out late with friends. After dinner, allow them time to slightly digest their food. Then, according to the time their alarm is set to wake up, count backward and calculate how much time their need to sleep. This will determine exactly when they should be sent off to bed. Take their phones away from them, so they don’t have any distraction or excuses for not waking up on time for school. Be strict, because it’s for their own good; however on Friday you can compromise and let them stay up a little later. You’ll make this time back, on Sunday, when the normal schedule reverts, so they’re ready and fresh for Monday morning lessons.

 

Weirdest Sleep Experiments Infographic

I found these studies very interesting, and weird, and wanted to share them with you.  (The puppy one was disturbing, but I like that they have an evil meter and that one rated the evilest.)

Hopefully we continue learning about sleep with some less than evil experiments.

Weird Sleep Experiments infographic
Weird Sleep Experiments infographic by Mattress Online.

Does My Child Really Need THAT Much Sleep??

If you have a child who doesn’t sleep well,  you may be in shock when you look at the recommended sleep averages for children.  For example, 2 year old should be getting on average, 11 hours at night and 2 during the day for a total of 13.

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Now remember, that is an average, so a little less or a little more is to be expected.  However, if your child is almost always getting much less sleep than the recommended amount, you may want to think about trying to increase it.  That is especially the case if your child is cranky occasionally, is not sleeping well when they are sleeping, or are having health or behavior issues.  Children who are well rested sleep better than those who are overtired.  It is very easy for children to get into a cycle of always being overtired and we definitely do not want that.

I was sent an article that gives more detailed information about why sleep is so important to growing children, and would love if you took a look and let me know what you thought.

Here is the link  – https://www.positivehealthwellness.com/beauty-aging/sleep-important-growing-children/

 

 

 

Ask The Sleep Coach

Ask the Sleep CoachI am currently offering a service for those of you who might not need a full consultation*.  If you have some questions about your child’s sleep and would just like to have an hour of time with me to pick my brain, this is the offering for you!

Some examples of questions you may have are:

My toddler seems to be giving up his nap – Is he ready to do this?

We want to move our 4 month old out of our room into her own room, do you have recommendations for making this process go smoothly?

We are taking a trip this summer – do you have tips to help our child sleep well while there, and then tips to help them transition well when we are back home?

You get 60 minutes of my time on the phone for just $60.  You can ask me any sleep related questions you want in that hour!

Book Here – https://10to8.com/book/obvrqk-free/

Send me an email at michelle@sleepwellsleepsolutions.com if you have any questions about this service, or you need an appointment time other than those that are available online.

*If your child has multiple sleep issues and you want a customized plan, please see the Sleep Services page for more information on personalized full consultations.  If you do book an Ask the Sleep Coach call and later decide to schedule a full consultation, you can apply the amount you paid for this call to the cost of the consultation.

Ready to get your questions answered??  Click below!

 

Health Factors That Affect Children’s Sleeping Patterns

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Pic from pixabay.com

 

Parents know just how important sleep is to children. A sleep deprived kid is a nightmare, so the more sleep the better. But, even when you follow the rules, some children are just plain old restless. Why? Well, not to alarm anyone, but it’s because of health issues. Now, it’s worth noting that these factors are not fatal or harmful in any way. What they are is annoying, and that is enough to put a child off a good night’s rest. If you’re wondering, below are the main health causes that affect a kid’s sleeping pattern.

Head Lice

Having head lice is an occupational hazard of being young. Because the kids are in close proximity, the lice can jump from one host to another without much hassle according to liceclinicsoc.com. For children, there is nothing to worry about other than the stigma of having nits. For you, though, it means restless nights and moody mornings. When the lice bite, they cause the scalp to itch. Even if it happens unconsciously, it still registers in the brain. It may not be enough to wake them up fully, but it is more than sufficient to prevent REMS. The sooner they go, the quicker they will fall back into a deep sleep.

Light Sensitivity

Kids don’t like the dark. In fact, no one likes the dark if we’re honest because it’s scary. So, to humor them, you put on a night light which helps them go to sleep. However, it may be more of a hindrance than a helpful tool. The reason is light sensitivity. Lots of kids have eyes that don’t deal with mass amounts of light effectively. After all, their eyes are still growing and adjusting. As a result, the extra glow in the room can register while they sleep. Sometimes it prevents deep sleep, and others times it wakes them up in the middle of the night.

Tiredness

To most people, this affliction appears stupid. If you’re tired, go to sleep – it’s that simple. As a parent, you know it isn’t that easy. Kids don’t do well when they are overtired because they fight the urge to sleep. After a while, the body takes the hint and reduces the production of melatonin. The effect of this reduction is that kids become more alert. However, their mood and crankiness do not go away. If these signs from BabyCare Advice start to show, it’s because your son or daughter is shattered.

Growing Pains

Growing pains hurt, and that is a fact. Plus, when kids are young, they have a lower pain threshold. So, the dull aches become even more excruciating. Sadly, there is nothing you can do about this condition other than wait it out. Growing pains do stop in the end, and when they do everyone can go back to sleep. Until then, just try and take their mind away from it so that the pain goes to the back of their mind.

 

Hopefully, none of you will have to contend with or else you may be up all night.