While the Winter Holidays brings excitement and fun for parents and their children, other factors can keep a family away from a good sleep and restorative night of rest.
For children, sleep is a vital part of their physical health and mental growth. Studies show lack of enough sleep has been linked to memory problems, obesity, behavioral problems, and depression in children. A child needs at least 8 hours of restful sleep at night; younger children may need up to 12 hours.
For adults, sleep lets us recharge mentally and physically. It already known that restorative sleep in no less than 8hrs gives an adult a greater chance of being more productive, energetic and focused during the day. Sleep enables concentration levels and empowers adults to project a better attitude, be more committed to goals and have more harmonious relationships. Sleep also helps adults release whatever happened during the previous day.
When we don’t sleep or our sleep is interrupted throughout the night, we don’t release and reenergize. This is true for adults and children as well.
Here are five things you can do if your child is having trouble sleeping.
- Create bedtime routines for your children if they don’t already have them. Set regular times for going to bed and getting up. Parents need to work together on this and be consistent.
- Prepare your child’s room for sleep. Make sure the room is at a comfortable temperature for sleeping. Check that there are enough covers to keep your children warm throughout the night.
- Cut back on their stimulants during the day. What keeps children up at night? • Too much sugar and caffeine (sodas, energy drinks, tea, coffee)
- Too much TV
- If your kids have too many activities on their plate to relax, they’re probably too tired to enjoy all of them. It’s time to let them choose one or two. Let the others go so that your kids can have some much-needed downtime.
- Find out if your kids are having nightmares. If they are, discuss them and see if you can figure out why they’re happening. If they continue, seek counseling for your child.
Sleepsonic for Kids: A Great Gift Idea for The Holidays!
With school starting soon it’s time to consider ways to support better attention habits for your child. If your child can’t focus, constantly runs around, is overly mischievous and won’t sit still in the classroom, it could signal attention-deficit hyperactivity disorder - the most commonly diagnosed neuro-behavioral disorder among kids.
ADHD affects 1 in every 12 children in the U.S., according to the Centers for Disease Control and Prevention, with symptoms typically beginning as young as age 4 or 5.
Read more from source article: http://www.lifescript.com/health/centers/adhd_pediatric/articles/doctor-recommended_advice_for_an_adhd_child.aspx
Hans Zimmer’s sound track “Time” for Inception captured not only the closing scene of the movie. It touched upon an enduring human capacity to overcome adversity, a quality all humans possess. Allow this portion of the soundtrack to uplift you and inspire you. You can even close your eyes and listen while overlaying your own imagery.
Ever since Deep Forest and Enya, the world fusion genre has been steadily growing in popularity. Evoking contemplative mental imagery while also being fit as background music for social gatherings or creative projects, Buddha Lounge has some of the best music for supporting future forward ambiance. This music also projects a hopeful theme of harmony in its collective and skilled arrangement of diverse melodies and effects. While we do not sell Buddha Lounge CDs or downloads from this site, we wanted to mention them and get you to “chill and relax…” in a different way.
Amor Parte 1 – Buddha-Lounge 6:
Taking into account the growing evidence of how meditation really does help people who practice it the next step for you is to think about for meditation is what enhances it – and most would conclude it would be the right music.
According to http://www.wildmind.org, music for meditation increases the mind’s willingness to broaden it’s a range of experience. When you listen to music for meditation, you are actually charging the mind with powerful concentration of willful energy not yet released in the physical activity of the body. Music for this exercise would be a trance-like or soothing combination of harmonic tones that are composed to help increase and elongate the meditator’s awareness of the present.
As meditation learned and done, you already know that to accelerate the experience is not really the goal – it is to transition from repetitive common thoughts of survival, transferring awareness into the visual and frontal areas of the brain with accompanying positive imagery and wholeness. It is the one time during a hectic day you are giving yourself the mental space where health and well-being are contemplated and become part of your primary objectives.
Most people who meditate do not have any lack of experience listening to music. In fact the powerful surges of deep meditation that many experience do in fact occur when listening to music or permitting some external ambient sensations such as that provided by the sounds of waves and seagulls, or gentle winds fluttering the leaves in a forest – all helpful for enriching the moment.
Listen to music while meditating is not an overtly strange suggestion. Learning to synchronize the music with your meditation will do you a lot of good, and needs to be optimized by trial and error. If it does not work the first time, try a different piece of music. Also now that more studies and evidence behind the benefits meditation are published and readily available, it would be a good idea to get refreshed by some scientific data discussed in the following recent reports. These efforts will make the simple steps of selecting the right music for meditation more worthwhile:
- Mindfulness meditation lowers stress hormone cortisol: study
Making an effort to be mindful, whether by practicing meditation and breathing techniques or focusing on the present moment, can lower the levels of stress hormone in the body, a new UC Davis study found. Read more: http://www.nydailynews.com/life-style/health/mindfulness-meditation-lowers-stress-hormone-cortisol-study-article-1.1305502#ixzz2W6YaDEBI
- Mindfulness Meditation Could Lower Levels Of Cortisol, The Stress Hormone
Even more research is drawing a clear link between mindfulness meditation and lowered stress.
A new study in the journal Health Psychology shows an association between increased mindfulness and decreased levels of the stress hormone cortisol. Read more: http://www.huffingtonpost.com/2013/03/31/mindfulness-meditation-cortisol-stress-levels_n_2965197.html
- Meditation lowers stress and supports forgiveness among college students: a randomized controlled trial.
Sleep problems are nothing new to anyone living in the modern world. Regular sleep deprivation is one of the commonly accepted yet least understood issues for anyone wanting to learn more about self administered techniques that can improve their sleep and health overall. This could be why any new research on sleep is now considered a hot commodity, because the demand is simply always there and shows no signs of abating.
Here are the handful of news headlines from April on some important research on Sleep and Music, where each article details the recent findings:
Study: Listening to Certain Sounds Seems to Improve Sleep
Sounds can Help Strengthen Memory During Sleep
Listening to your Brain Rhythms May Improve Sleep, Memory
Sound Stimulation During Sleep Can Boost Memory
Whether it is a deliberate effort by several different article writers to simultaneously publish the latest scientific research on music and sleep to fill in for a slow news month, or to write about a topic that draws a lot of attention to advertisers, including the articles mentioned above, there were more than 8 different headlines we found on sleep and music in April.
One of our readers forwarded this wondrous example of concentration being gently executed. Miyoko Shida’s makes it look effortless and magical for the Spanish TV program “Tú Sí Que Vales” (“You Can Do It”).
Check out her performance on “You Can Do It”: