Sleep Patterns and Problems

Sleep patterns change as our bodies mature. At birth, an average newborn sleeps around 16 to 18 hours in a twenty-four hour period. The next stage of life as children, the average is around 14 hours per night. By the time a child reaches their teen years they still need at least 9 ½ hours of sleep in a 24 hour period. When a person reaches adulthood, they need 8 hours of sleep. Some adults need more or less sleep as each person is different. Nevertheless, our bodies still need sleep in order to replenish and work properly.

Anyone of any age can have sleep problems. From infants waking up throughout the night and day with colic, children with nightmares, teens with stress related issues, and adults as well, there are a numerous reasons that sleep issues come into play.

Sleep deprivation is a problem among all ages and all walks of life. As a matter of fact, the National Sleep Foundation has even published warning signs for parents to be able to notice if their child may be having this sleeping problem.
These warning signs are problems waking up in the morning, grouchiness or short-tempered in the afternoon, falling asleep during the day, sleeping too much on the weekend, having problems remembering or focusing, waking up often throughout the night, and having trouble going back to sleep.

Children and teenagers benefit from a regular bedtime routine and so does adults. It is easy to create not only a bedtime schedule but also a sleep environment that will help all individuals young and old receive the proper amount of sleep.

A few of the best products on today’s market for creating a sleep environment include white noise machines, tabletop water fountains, aromatherapy items, and even cuddly sleep machines for younger children.

White noise machines come in many shapes and size and can include sounds that are especially designed for children such as heartbeat or the womb or ones that are perfect for any age such as a waterfall. White noise machines absorb all disruptive sounds inside and outside the home such as traffic, talking in the next room and then emits sounds that are soothing and aid in helping individuals drift off to sleep.

Tabletop water fountains can aid in creating a calm and quiet environment with the soothing sounds of a gentle waterfall. You can find a huge variety of tabletop fountains that are sure to not only help you sleep soundly but will enhance the décor in your bedroom.

For children, cuddly animals are a great help especially those with aromatherapy technology or white noise machine benefits such as the Lavender Lab, the Sleep Sheep, and the Sound Oasis Sleep Bear.

The idea behind creating a sleep environment is to have no other distractions in the room, such as a television, a computer, or any type of game system. All these items do is remind you there is something else to do besides sleep.

Do you get enough Sleep?

The amount of sleep a person needs from the beginning of their life until the end of their life depends on various factors, which include their health, their age, how much physical activity they receive, and how much mental activity they get.

On average babies sleep about 16 hours each day, teenagers need around 9 hours of sleep, and adults need between 7 and 8 hours of sleep. Parents of young children understand the importance of baby sleep. This is just a generalization when it comes to adults. Some adults do very well on 5 hours sleep while some may need up to 10 hours of sleep. The only way you can tell if you are getting enough sleep is to pay close attention to what your body is telling is you. Do you tend to become tired and drowsy in the afternoon hours even if you are busy? This is your body letting you know that you did not receive enough sleep the night before. Everyone needs a good night's sleep!

Every once in awhile each person will have a bad nights sleep, however, if you are getting enough sleep your body will begin to suffer. Your body cannot run on less sleep just because you it too, it needs a certain amount of sleep in order to function properly. Too many people today are trying to survive on less sleep than their body needs. This will in fact affect your judgment and your reaction time, which can be fatal if you are driving in rush hour traffic. Good sleep also improves work productivity.

Pay attention to your body. Get on a bedtime routine. Create a sleep environment. Yes, you need your bedroom to call out to you that it is time to shut those eyes and get some sleep. Creating a sleep environment is quite easy.

A few of the most popular items for aiding in creating a sleep environment include white noise machines, tabletop water fountains, aromatherapy items, and light therapy products.

Using products such as white noise machines, tabletop water fountains, Electric Aromatherapy Diffusers, and light therapy sunrise alarm clocks can be the best way for you to create a calm and peaceful setting that will help you get enough sleep each and every night.

When you use a white noise machine, the machine will absorb all noises that might awaken you during the night. The white noise machine you choose will absorb sounds such as traffic, the ticking clock in the hall, or other noises around the home that might be the culprit that awakens you. A tabletop water fountain, will give you something to focus your mind on so you can relax and drift off to sleep while the electric aromatherapy diffuser will help in providing a relaxing and calm mood for sleep.

Another great product is the BioBrite Sunrise Alarm Clock. This clock is great for slowing changing the light in the room to simulate the setting sun slowly vanishing over the hill during the 30 minutes prior to bedtime and slowly climbing over the hill 30 minutes prior to the time for waking up. Your body will really love the calm way of getting up in the morning instead of that loud and annoying old alarm clock.

Just remember, your body cannot get back the hours of sleep you miss. Stay on a sleep schedule as best as you can so your body will be ready for alert and ready to go.

Seniors Need Less Sleep?

We have all heard that a senior citizen need less sleep, but is this really true. Honestly, all senior citizens still need between seven and nine hours sleep. What really occurs is that as we grow older our internal sleep regulator changes making all of us feel like we have to go to bed at an earlier time, which makes us wake up earlier in the morning. Thus begins the vicious cycle. When you are arising early in the morning, your body begins to become tired in the middle of the afternoon, which causes us to desire a short afternoon nap. Now, you have a problem that is not easily fixed.

When any age person does not receive adequate sleep, it affects the daytime hours as well. Daytime sleepiness is a major problem for seniors and many others do not sleep well at night. This can dull the senses, sap energy, and makes you require a daytime nap. Taking a nap every day is not the answer for lost sleep in the night in most cases. Normally if you take a nap for a longer period of time than 30 minutes, you may have problems going to sleep again when bedtime comes.

The amount of sleep you need as you age does not change, but your sleep patterns do. The way to work with your internal clock and changing sleep patterns is to make a few lifestyle changes that will help you with sleep problems.

Ways for seniors to get their internal clock back on track and enjoy a restful night’s sleep:

• Create a schedule for going to bed and waking up. Stay on this schedule every day of the week

• Create a bedtime routine – soak in a warm bath, read, or listen to a tabletop water fountain such as the Alpine Calming Bamboo Fountain

• Create a bedroom for sleeping – the bedroom should be dark, quiet, comfortable, and cool. Invest in a white noise machine and aromatherapy products. A white noise machine will ensure that all noises that might be waking you up at night are absorbed and you will be able to sleep all night long without any interruptions. A few of the most popular white noise machines include the White Noise Machine-SleepMate 980A, the Marpac Marsona DS-600A, and the European 240 Volt SleepMate 980 Sound Screen. If the bedroom is not quite dark enough, you can also invest in a sleep mask such as the Dreamer Sleep Mask by Dream Essentials.

• Only use the bedroom for sleeping or for sex

• Eat at least two to three hours before your bedtime.

• Remember to exercise. You should begin a moderate exercise programs a few hours before retiring every night.

• Avoid caffeine, alcohol, and nicotine.

Sleep Disorders and Solutions

Practically every adult requires no less than eight hours of sleep per night to be totally rested. However, recent studies have shown that many adults do not get the sleep they need; in fact, forty million people residing in the United States have some form of sleep problem. Sleep problems are costly and dangerous.

What many people do not realize is that you must receive adequate sleep or it can lead to health problems and increased problems with high blood pressure and diabetics.

There are a variety of reasons Americans do not get adequate sleep including stress, traffic noise, other noises around the home, sick children, being too cold at night, being too hot at night, and alcoholic beverages.

On average, the most common sleep problems are insomnia and/or feeling drowsy during the day.

Symptoms of insomnia range from having problems falling to sleep to having problems getting back to sleep with many individuals waking up earlier than they wanted. However, just because a person has trouble going to sleep once in awhile does not necessarily put them in the same category as a person that suffers from insomnia. The big picture of what is going on in a persons life has to be examined. Insomnia is when a person has these problems every night for a few weeks. Insomnia is seen more commonly with females, individuals with depression, and those over the age of sixty.

Once again feeling drowsy during the daytime is quite normal. However, if you being to have problems with slowed thinking, heavy eyelids, and irritability you may need to talk with your physician. On the other hand, for insomnia and feeling drowsy during the day there are a few things you can do yourself that may be your ticket to a great nights sleep.

Many individuals have had success with several of their sleep disorders by setting a bedtime schedule. You should go to bed at the same time every night and awaken at the same time each morning. Avoid large meals 2 hours prior to bedtime, avoid caffeine, beer, nicotine, liquor, and wine 4 to 6 hours prior to bedtime, avoid taking naps after 3pm, and do not exercise 2 hours prior to bedtime. Things you should do involve creating a sleep environment.

A good sleep environment will be dark, quiet, comforting, and void of distractions. Distractions such as a television or even outside noise such as traffic will keep you awake or wake you during the night. Creating a sleep environment using products such as a white noise machine, tabletop water fountains, and Electric Aromatherapy Diffusers is one of the easiest and fastest ways for you to create a calm and peaceful setting that will help with sleep disorders.

A white noise machine in your bedroom will absorb all noises that might awaken you during the night. The white noise machine will absorb sounds such as traffic, strange settling noises of your home, or other noises around the home that enter your quiet time. A tabletop water fountain will give you something to center your mind on so you will be able to unwind and go to sleep will the electric aromatherapy diffuser will help in providing a relaxing and calm mood for sleep all night long.

Help for Restless Legs Syndrome

You have more than likely seen commercials on television for medications that will help with Restless Legs Syndrome and if you suffer with this condition, you may be considering talking with your physician. On the other hand, like many people today, the thought of taking drugs is a bit scary when you know what is going on in the drug-manufacturing world such as the case with Merck and Vioxx. Then there are also all the side effects that are a given when it comes to taking pharmaceutical drugs. Due to these facts, you may be a bit leery about talking with your doctor and seeking alternatives to drugs.

There is good news. In many cases, you can receive some relieve from Restless Legs Syndrome by taking a few self-care precautions and changing your lifestyle a bit. However, if these changes do not help then you will need to talk with your doctor. These steps will help even if you do need a little extra help with some type of medication.

In several cases of restless leg syndrome, the root of the problem is an iron deficiency, which of course can be helped by adding an iron supplement to your diet. Before adding this supplement, you should discuss it with your doctor. If there is no medical reason for your restless legs syndrome symptoms, then a few lifestyle changes may be in order.

A few things you can do to change your lifestyle and find relieve include:
• Take pain relievers such as Motrin or Advil
• Take a warm bath
• Massage your legs
• Have your low back massaged before retiring
• Try using warm or cool packs
• Eat properly
• Exercise
• Avoid caffeinated drinks a few hours before bedtime
• Create a sleep environment and bedtime routine

The number one thing that aids many people with restless legs syndrome is creating a sleep environment and a bedtime routine. For this, you will need to choose a specific time to retire. Yes, every night 7 days a week. This will help your body realize it is time to sleep. Along with setting your bedtime, you can include a warm bath, quiet time for reading or relaxing.

Next, you will need to look at your bedroom. Here you will have to create a sleep environment. A sleep environment is dark, quiet, and is void of any distractions. This means if you have a television or computer in your bedroom take it out. This will only keep you awake or give you a reason to stay up past your normal bedtime.

To ensure you can relax you will need to rid your sleep environment of noises that wake you up during sleep or hinder you from falling to sleep. This can be resolved with a white noise machine. Along with a white noise machine, you can also use tabletop water fountains that will aid in relaxation prior to falling to sleep. Not only will you be able to sleep but also with the white noise machine, you will not hear the traffic or other noises that might awaken you during the night.

Sleep Problems in Children

Children of any age can have a variety of sleep problems. Some of the most common sleeping problems seen in children include waking up several times during the night, talking in their sleep, have problems falling to sleep, waking up in tears, being sleepy throughout the day, nightmares, bed wetting, and even waking up early.

The majority of sleep problems in children is related to anxiety about falling asleep (separation from parents) and poor sleep habits.

Both of these causes can be distinguished with a bedtime routine and the creation of a sleep environment. If these tips do not help, then you may need to seek professional help as the problem may be related to emotional problems.

A bedtime routine should include quiet time at least thirty minutes prior to bedtime. This time should also be quality time with one or both parents and can include a relaxing bath, reading a book, or even cuddling and listening to soft soothing music.

To create a sleep environment you will need to ensure all toys and distractions are taken from the room or put away in a closet. It is best if you have another room that can be used as a playroom, if not teach your child to put away their toys in the closet. They will learn that play time is during the daylight hours and that the toys need a rest period as well, at least while they are young.

The room should not be overly bright. You can use such things as a white noise machine to help in absorbing all the sounds that might be awaking your child in the middle of the night. Ensure your little one that you are nearby and that you will be there when the sun begins to shine. One great way to teach your child this concept is with a Biobrite Sunrise Clock Junior. This alarm clock uses light therapy. The sunlight created by the clock will slowly fade away and in the morning, it will slowly begin to shine just as the sun. This will help your child understand when it is time to rise. You can set the clock so you know you will up and ready to begin your day when your little one is awake.

With the help of a sleep noise machine or a sunrise alarm clock, your child will begin to adjust to sleeping the night and waking up rested.

Quiet Time

Many parents of young children are wondering when they will be able to have a few moments of quiet time again. The best way to ensure that you can rest and have a few moments of peace and quiet is by teaching your children about quiet time. Even small children need a few minutes of quiet time before going to bed.

Children that do not want to go to bed at night, are rowdy a few minutes prior to bedtime, or eat sugary treats before sleeping are bound to have trouble drifting off to sleep. Relaxation is the key to a good nights sleep even for young children.

To instill “Quiet Time” in your young children, begin by starting a bedtime routine. You should go into a room that is not brightly lit, use items such as tabletop fountains to help create a calm environment, and then read a book to your little ones. Start this routine about 30 minutes prior to their bedtime.

Your new Quiet Time may, in the beginning, be a hard task; however, even with infants this is a good way to start. They will learn that during quiet time, mommy or daddy will cuddle and read them a story before saying good night. It is also very important that both parents participate as much as possible. Take turns if possible. If this is not possible through the week due to work schedules, the other parent can have quiet time on the weekends.

Along with tabletop fountains such as the Alpine Pouring Serenity Table Top Fountain or the Riverbed Fountain, you can also give your little one a Lavender Lab to cuddle up with while listening to the story. The Lavender Lab produces an aroma that will help lull your little one of to dreamland.