BEDTIME DELIGHTS
The Parent Fairy


Vitality - for Non Sleeping Parents

Not getting enough sleep or constant interrupted sleep can lead to a lack of vitality and more serious problems than you might think. Parents have accepted sleep deprivation as a new way of life. As tough as parenting is, imagine how much tougher it will be when your body and mind cant keep up with the pace your everyday life demands. Imagine the effect on your children when you lose your energy, your spark, your patience, and when fatigue and depression set in.

If you feel you are performing perfectly fine and are not affected during times of sleep loss, have a look at the below points then reconsider.
  • Men who sleep less than seven hours a night have a 26 percent greater death rate over two decades than men who sleep seven to eight hours a night.
  • People who operate in a sleep deficit are less productive and more prone to stress.
  • Sleep is cumulative so losing sleep one day will have effects the following day. Missing adequate sleep several days in row you build up a 'sleep deficit', which impairs the following:

    • Reaction time
    • Judgment
    • Vision
    • Information processing
    • Short-term memory
    • Performance
    • Motivation
    • Vigilance
    • Patience
  • The body needs 7-8 hours of sleep per day; 6 hours or less triples your risk of a car accident. (Interestingly, too much sleep--more than 9 hours--can actually be harmful for your health; recent studies show that those who sleep more than 9 hours per day don’t live as long as their 8-hour-sleep counterparts!)
Parents that are unable to get a good nights sleep will also experience fatigue. Fatigued people experience more moodiness, aggressive behaviors, burnout and higher levels of stress. Here are the signs of burnout. Do you fit into any of these categories?
  • Chronic fatigue - exhaustion, tiredness, a sense of being physically run down
  • Anger at those making demands
  • Self-criticism for putting up with the demands
  • Cynicism, negativity, and irritability
  • A sense of being besieged
  • Exploding easily at seemingly inconsequential things
  • Frequent headaches and gastrointestinal disturbances
  • Weight loss or gain
  • Sleeplessness and depression
  • Shortness of breath
  • Suspiciousness
  • Feelings of helplessness
  • Increased degree of risk taking
So what can you do to help yourself avoid the above areas while working through your child's sleep routine and lacking well needed sleep?
  • An Afternoon Snooze
    Studies show that 20 minutes of sleep in the afternoon provides more rest than 20 minutes more sleep in the morning (though the last two hours of morning sleep have special benefits of their own). The body seems to be designed for this, as most people’s bodies naturally become more tired in the afternoon, about 8 hours after we wake up. Many experts advise to keep the nap between 15 and 30 minutes, as sleeping longer you into deeper stages of sleep, from which it’s more difficult to awaken.

    When your baby naps this is the perfect time for you to nap as well. A toddler before the age of 4 should be having a nap and that when you can have a snooze as well.
  • Meditation
    If you don’t have time for a power nap, try meditation; it gives your body a rest and produces slower brain waves similar to sleep. But meditation holds other values as well and whether you are lacking sleep or not, meditation is an area every adult should encompass in his daily life. Try this FREE meditation course. 15 minutes a day, meditation can restore the body to a calm state, helping the body to repair itself, and prevent new damage due to the physical effects of stress. This is highly beneficial to a parent experiencing sleep loss.
  • Avoid Caffeine
    Working as a stimulant caffeine remains in the body with a half life span of about 4-6 hours. Whe    n you are in a position to get some sleep, either during your child's nap time or before he usually wakes up in the middle night, if you have had caffeine you will have a hard time accumulating the few hours of sleep that you can, thus, aiding in sleep deficit. Caffeine effects hormones in the body as well.
  • Food for Energy
    food is the second most important way that energy is taken into the body. The energy in food sustains us, and the effect of food energy on our body is the dietary practice known as macrobiotics.
    • Avoid fried and fatty foods. They cause sluggishness
    • Drink plenty of healthy fluids (dehydration causes fatigue). It's also a good idea to avoid alcohol
    • The right combination of carbohydrates, protein and fat eaten at regular intervals will help keep energy levels high. Here is a diet to help you boost your energy with food.
    • The best energizing foods are those that are rich in complex carbohydrates, protein, antioxidants, fiber, vitamins, minerals, and other health-promoting substances. Put these foods together along with small amounts of healthy fats for a balanced diet that is sure to provide you energy all day long.
  • Foods to be eaten regularly to boost metabolism
    Blueberries, cantaloupe, strawberries, mango, spinach, salmon, nuts, tea, tom    atoes, soy, low fat dairy products, oatmeal, whole grains, citrus fruit, peppers, sweet potatoes and beans
  • Do not eat 3 to 4 hours before regular bedtime.
    A big meal late in the evening usually guarantees that you will wake up less refreshed and less rejuvenated when you need to wake up, this tip is very helpful for parents who have to wake up during the night.
  • A Positive End Result.
    Make sure you are losing precious sleep because you are working toward a required result with your child. Any parent who thinks it is fine for he and his child to operate without the proper sleep, and simply go along with the bedtime battle for years is doing himself and his child a huge injustice. You should be working toward a healthy, loving, bed time with your child, with him going to bed in a peaceful manner and stays in his bed throughout the night on a regular basis. This is known as an independent sleep and can be accomplished with a viable sleep routine, and from as young as one year old. Even younger if you begin the process at about 6 months of age.

    Many parents believe that sleep loss comes with the territory of being a parent. This is not true. Once your baby reaches the age where he does not need night time feedings parents need to enforce a sleep routine. During this stage parents will lose sleep but once the routine takes hold, a good night sleep will once again be a part of life. Lets not forget more free time for mom and dad when baby is tucked in at a normal hour and sleeping peacefully for the night.

    While working through the process of a sleep routine with your child don't lose your much needed joie de vivre or the needed nutrition for your mind and body. Keep yourself at your best.

Stay tuned for tomorrows "Toxin Alert", which will give you ways to protect your child from toxins and how to limit their exposure. Homemade play dough, natural remedies for the common cold and flu, and how to administer a lymphatic (baby sleep) massage to speed up recovery and help baby sleep.

Until then, happy parenting!

The Parent Fairy