Helping Both You and Your Baby Get Rest By Benjamin Todd Eller

MEDITATION: Some believe that meditation is a touch feely bunch of nonsense, but there is real evidence that it works. According to Harvard Medical School, meditation can be quite helpful. Forty-nine adults who had trouble sleeping participated in their study. Half completed a meditation program. The other half completed a sleep education class that taught them ways to improve their sleep habits. The meditation group had less insomnia, fatigue, and depression at the end of the six sessions. There are many meditation tapes and exercises on the web including one at UCLA http://marc.ucla.edu/body.cfm?id=22.

ALLERGY TEST: Have you been tested? Many do not. According to a report by ABC news, many people can have an allergy and know it because they believe it is normal to feel the way they feel. According to the Allergy and Asthma Foundation of America, 50 million Americans suffer from allergies. According to WebMD, 63% of individuals who suffer allergies are reporting not getting enough sleep. If you have not been allergy tested, consider it.

My Child will not go to bed: Children who refuse to sleep can certainly interrupt a parent’s sleep. Consider the following program:

According to Harvard University, follow these four steps when you put your baby to bed.

• Put your baby on their back for sleep

• Don’t put baby in bed with you

• Keep the crib bare

• Consider using a pacifier

Try these tips as well:

• If your infant or little one keeps running out of bed, sit beside their bed and do not look at them and simply put your hand up every time they try to get out.

• If your child keeps crying for you at night simply because they want attention, you can wait just a minute or two before going into the bedroom, and then wait longer each progressive night. This will allow your child to learn to calm down on their own.

• Reading a book a book to your child is always good, but keep it to one or two.

• Have your child always go to bed the same time every night.

• Limit choices such as what to wear, tooth brushes etc.

• There are videos and audios to help children sleep produced by BabyFirstTV and other companies.

SUPPLEMENTS: Medications such as Ambien and Belsomra can help, but you can try supplements first. You can get any of these online or at vitamin store without prescription.

Phenibut: In a 1986 study in the Pavlovian Journal of Biological Sciences, phenibut can significantly improve sleep quality.

Melatonin: The MIT Research Center has determined that melatonin confirms is effective sleep aid.

Calcium Citrate: According to the European Journal of Neurology, calcium deficiency is directly related to sleep problems.

Magnesium Chloride: The Journal of Research Medical Science determined in a double blind study that magnesium helps with lack of sleep and insomnia.

Vitamin D: The Medical Hypotheses Journal determined that the sleep deficiency epidemic is directly related to Vitamin D deficiency. The journal explains that researchers at East Texas Medical Center and The University North Carolina followed 1500 patients over a two year period. Regardless of their type of sleep disorder, Vitamin D3 produced normal sleep patterns in most participants. The researchers discovered the presence of high concentrations of vitamin D in those areas of the brain that are related to sleep.

Omega 3 Fish Oil: According to the Oxford Medical Case Reports, Omega 3 Fish Oil can help reduce depression and aid in sleep. If you are a vegetarian, then you can consider Flax Seed Oil.

Valerian: According to the University of Maryland Medical Center, valerian is not effective after 14 days of use but was significantly effective after 28 days.

Tryptophan: According to the Journal of Psychiatric Research, tryptophan is effective for mild insomniacs and subjects who need moderate assistance in getting and staying asleep. Tryptophan was not effective for severe insomniacs. Also, tryptophan has been effective in treating depression according to the Psychological Medicine Journal.

Kava: The University of Maryland states due to concerns about kava's safety and the fact that other herbs can treat sleeplessness, kava is not the best choice for treating insomnia. We merely mention this as Kava has gotten a great deal of press.

GABA: Researchers from the Neurology Harvard Division of Sleep Medicine have determined that GABA plays a key role in normal sleep functioning.

Chamomile Tea: The Journal of Clinical Pharmacology reported ten cardiac patients are to have immediately fallen into a deep sleep lasting for 90 minutes after drinking chamomile tea. However, more evidence is needed on this tea as a sleep aid. The University of Maryland reports that chamomile can be effective to reduce anxiety.

We are not suggesting that you take all of the supplements. You can see which ones work best for you. One author of this book takes a

• multi-vitamin

• Omega 3 Fish Oil

• Vitamin D3

• melatonin

• phenibut

This was after experimenting with different supplements to see which ones work best.

NAP TIME: Taking power naps and getting just 20 minutes of rest can be very beneficial as mentioned earlier. Having a nap place for staff during lunch hours and breaks is a good idea if you can manage that in your clinic.

OTHER STRATEGY?: There are many reasons why someone is not getting rest which could include stress, overwork or some medical problem. There is no shame to discuss these problems with a doctor or counselor. Sleep is imperative. The authors of this book want your clinic to be as successful as possible, but we also want you to have a good quality of life.

Below is a sleep calculator you can use to check off good sleep practices.

Sleep Calculator

Caffeine reduction

Ideal Bedroom

Eating Three Meals a Day

Exercise

Better Mattress or Pillow

Meditation

Allergy Test

My Child will not go to bed

Supplements

Nap Time

Other Strategy?

Also, try your best to sleep when your baby sleeps, even during the day. We realize this can be quite difficult due to work and other obligations. Do your best.