It’s Time to Start Enforcing Your Kid’s Bedtime Again

With just a couple of weeks to go before most kids’ summer vacation ends, it’s just about the best time to start adjusting their bedtime to help them get up in the morning more easily. While it would have been best if their bedtimes weren’t pushed back during the summer months, you can still make amends by enforcing a stricter bedtime for the next two or three weeks so they won’t have to suffer from grogginess on their first day back in school.

Earlier bedtimes mean that your child can get their recommended 8-10 hours of zzz’s and still wake up early for school. This will be a struggle, however, as most kids will want to savor the last few weeks of their freedom with late nights and sleeping in, but you have to be firm. Sleep deprivation can hold your child back from performing well in school so you have to do your part in making sure that your child won’t experience such.

Of course, there’s also the fact that correcting a late bedtime can already be more difficult once there are homework and school activities to tend to. If your kid has to spend up to 6 hours completing their assignments and projects, forcing them to go to bed earlier might not be productive. Aside from the fact that they might not be sleepy yet, they can also be too anxious to fall asleep right away anyway so you still won’t get the best results from doing such.

These are just some of the best reasons why you should start enforcing earlier bedtimes as soon as tonight. Two weeks will be a great period to get their body clocks readjusted so they will have ample energy to take on the many challenges they’ll face in school.

To help you get started in adjusting your little one’s bedtime, here are some tips that you should try out:

Don’t Be Drastic

If your child has been used to sleeping at 10 PM for the past two months, you can’t just make them go to bed at 8 PM right away. This won’t be too fruitful for everyone involved. Take their bedtime adjustment one step at a time. For example, for this week, start moving their bedtime routine at 8:30 PM so they can be in bed by 9. Cutting out

For example, for this week, start moving their bedtime routine at 8:30 PM so they can be in bed by 9. Cutting down their caffeine and sweets consumption before nighttime is important as well so the effects can already dwindle down by the time they need to be in bed.

Be Consistent

Consistency is essential to building good habits in kids and for a better sleep hygiene. You can’t make your child go to bed early tonight and then take them out tomorrow ’til late in the evening for some family bonding. Be consistent so your child’s body clock can really get attuned to your child’s routine needs.

Don’t negotiate. Your child will always see this as a means to get what they want and they will use it on you relentlessly every time you say no. It’s important to stay firm when it comes to bedtimes as these things aren’t the easiest to execute to begin with.

Make Earlier Bedtimes a Family Effort

It’s important that you and your spouse (and other adults in the household) are united in helping your child sleep earlier. Because routine is key to a healthy bedtime’s success, everyone should be in on the plan if you want your child to sleep earlier. Their grandmas or titas shouldn’t act on a whim and take them out even when they’re already about to fall asleep.

Adjusting your child’s bedtime will be a challenge, so you have to be ready to help them through the next few weeks. Things will be better, however, for everyone if they get enough zzz’s by the time they’re back in school so it’s definitely all worth it.

 

Group Napping will Let You Lose Weight While You Get some ZZZ’s

Gym classes are, without a doubt, some of the biggest fitness trends today. They tend to be more entertaining since you’ll be exercising as a part of the group and the expert-led sessions come as a perk as you don’t have to pay big bucks to hire your own trainer. The best thing about it is there are tons of classes to choose from. Yoga, spinning, rowing, pilates, crossfit, calisthenics, and piloxing are just a few options that will really help you burn those calories and strengthen your muscles.

But what if you don’t really want to sweat it all out and you still want to lose weight through a gym class? Well, the folks at UK’s David Lloyd gyms got an answer for you: napping classes.

Yep, you’ve read it right: a gym is offering a fitness class on napping. Known as the ‘Napercise’ classes, these classes will give you access to a single bed and 45 minutes of undisturbed napping.

Inspired by studies has shown sleep’s ability to burn some calories on top of its other benefits, the club’s Napercise classes are designed to offer the most conducive space for naps. The room temperature will be dropped and the participants will be guaranteed uninterrupted zzz’s. Too bad they don’t have a branch here, no?

With sleep becoming a popular health trend as of late, we aren’t exactly surprised that someone has came up with this idea. Besides, not everyone has an access to a cozy bed in the afternoon, right? However, there’s always the issue of not being able to sleep anywhere else other than your own bed and a host of other reasons that might just prevent you from getting a good nap.  We also find the time constraint quite problematic as it can put a pressure on you to fall asleep right away which isn’t always something a lot of people can do.

Since such a program isn’t available in our sunny tropical country, why not just work on your night time sleep even better? Maybe a new Salem Bed might just help you make do with your night-time zzz’s instead of relying on naps to help you power through the day?

The Bedrooms we Daydream About Spending the Night In

While we love our bedrooms dearly, it wouldn’t hurt to try out other cozy-looking beds from time to time. Besides, as experts say, sleeping in a different bed can help reinvigorate your sleep hygiene which means that it’s a good thing to sleep somewhere else on some occasions as well.

As it’s also summer, we are slightly struggling with wanderlust as we’re stuck in the city with its unbearable heat and traffic. It wouldn’t really hurt to daydream about marvelous bedrooms that we’d love to spend a few nights in, right?

If we can take a pick of where we’d sleep tonight, here are a few that we’ll love to be in.

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For now, though, we’ll be crawling back to our cozy Salem beds and enjoy the comfort that’s readily available to us.

Post-Holiday Slump? Here’s How to Deal

With the fun few days you’ve experienced, it’s either you’re already reinvigorated to get back on track to your daily routine or you feel extra groggy after not sleeping a lot due to the hectic itinerary you accomplished while out of town. Either way, the post-holiday slump is real and your sluggishness proves it.

How do you get out of your slump and perform better? Here are two surefire ways to feel better today despite feeling so sleepy.

Take a nap.

On your lunch break today, take a quick power nap to energize yourself and get the alertness you need to get through the day. The after-lunch hours will be brutal if you’re already sluggish to begin with, so get ahead of the game and sleep some of your tiredness away. The National Sleep Foundation says that 20 minutes will already let you enjoy the benefits of napping, so gun for that. If you have more time, you can also try the 26-minute trick used by air traffic controllers, as suggested by a NASA-conducted study.

Just don’t go overboard as sleeping more will transition you to deeper levels of zzz’s and you’ll come out of it groggier and more tired. Stick to these nap durations and you can be sure to get out of your slump without a hitch.

Drink lots of water.

Being all groggy and sluggish will want you to reach out for a few cups of coffee or some sweets to help you jolt yourself awake. While this is a quick solution, it’s also not the best. It will only postpone your sluggishness and may even affect other effective techniques (like napping).

What you should do instead is to hydrate yourself by drinking loads of water. Fatigue is a symptom of dehydration, so by feeling tired and sluggish, your body could be telling you that you need more water. By rehydrating, you also get to energize your body without having to worry about crashing later on, which is common with sweets and coffee. This makes it a great way to stay awake and alert on your first day back at work after a tiring long weekend.

Get back to your regular sleep routine.

Lastly, getting back to your regular sleep routine is the best way to recover from your slump. Doing so will help you get back on track with your regular sleep schedule, letting you reacclimatize with your daily routines faster.

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The first few days back to your regular routine may be brutal, but since you had a great time, it might all be well worth it. If you don’t want to experience the same thing the next time you go on a holiday, you should plan ahead with these tips and stick to your regular sleep schedule even while you’re away.

Why You Should Include Sleep to Your Holy Week Plans

The Holy Week is one of the most highly anticipated dates every summer as it gives most of us a few days off from work and school. Most families spend it together, whether at home for some quiet time or traveling to visit relatives or new sites. Whether you already have a packed itinerary or you’re still thinking of ways to spend the free time the holidays will bring, may we suggest that you squeeze in sleep in your plans?

While catching up on sleep on the holidays isn’t exactly something that will let you pay off your sleep debt, it can still be a great way to reset your body and get you started on sleeping better. Experts even say that sleep is the best thing that you can do on your vacation as it helps you relax better so you can doze off easily and without having to stress about getting ready to go and battling the commute the next morning, you can feel better rested by the moment you get up.

If you’re planning to do a spiritual take on this holiday, sleep is still a great thing to include in your plans. as the 1 Corinthians 6:19-20 New International Version (NIV) says:

19 Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies.

Sleep is a great way to take care of the body, so by doing yourself a favor and getting some zzz’s this holiday season, you might just be able to do something for your health and spirit.

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What Exactly is “Summer Sleep Slide”?

“Summer slide” is what experts call the slow down children experience in their reading and math progress during the summer months. Without school, some kids are not forced to practice their skills, making them fall behind.

Experts are saying that this goes the same for children’s sleep. Without the need to get up at a specific time in the morning, kids tend to sleep a lot later than what they’re used to. If they’re not capable of sleeping in, they’ll surely incur some serious sleep debt over the course of their vacation.

Because sleep is essential for kids’ development, make sure that your little ones are getting ample zzz’s even during the summer months. To do this, here are a few tips.

Enforce a Consistent Bedtime

Enforcing a bedtime, even when they don’t really have to get up early the next day, is a must. Some parents tend to become more lax during the summer vacation since kids don’t really have to go to school the next morning. If you’re letting them stay up late, make sure they get to sleep in a bit in the morning or at least they take naps.

It’s a common trend for some parents to wake their kids up early in the morning during the summer for no reason at all, mostly just to punish them for staying up late. If you’re worried about your kids’ health, though, please refrain from doing this. If you want to make them do chores, they can always do the ones that aren’t exactly time-sensitive and if they do, make sure to let them take naps afterward – even those teenagers of yours. This way, you can still be sure that they get the ample zzz’s they need.

Monitor their Schedule

It’s also essential to get them back on track on their school day sleep routine a few weeks before they go back to school. This way, they won’t have to feel sluggish on their first few school weeks because their sleep schedule is still out of whack. Getting them to follow their regular bed and wake up times at least two weeks before their classes start will help them perform better in the new school year right off the bat.

Kids may seem resilient and energetic at all times but it doesn’t mean that they don’t need sleep. In fact, they actually need more zzz’s than you do, so don’t expect them to sleep just an hour or two during their summer vacation. Make sure to help them get ample sleep, otherwise, their sleep debt will impact their development negatively and affect their performance in school.

5 Reasons Why It’s Hard to Sleep in the Summer

If the last week got you feeling all too sweaty for your liking, then you might have noticed that summer is already making its way to our beautiful tropical country. While we wait for PAG-ASA to officially announce the grand entrance of the hot months, the best thing that we can do is to prepare ourselves for the worst.

By “worst” we mean the sweltering heat that we’ll have to endure, not only while outside, but during the nights as well. As we all know that sleeping on hot summer nights will be a challenge, it’s best to meet it armed with the best techniques to deal with all the sweating and discomfort it can bring.

To get ahead in the game, it’s important to recognize the very reasons why you can’t sleep well on summer nights. The heat is just one thing, but as it also cause other things to that can really affect your shuteye so you’ll need to pinpoint these other issues in order to resolve them. To help you do that, here are five common problems that you will want to avoid once summer rolls in.

The Humidity

Summer evenings are definitely hot, but what really takes the cake is the oppressive humidity that comes with it. With the heavy air, it feels even hotter. And even if you wear thin clothes (or even ditch it entirely), it’s still too warm.

The best way to beat humidity is to turn on the AC, of course. However, if your bedroom is not equipped with one, moving the air around is the next best thing. You might be tempted to have the fan on one position to get more wind your way, but this is actually counter intuitive. Moving the air will help cool your room better. If you can even spare using another one, you should position it facing the window to push the hot air out of your room. This will encourage better air flow in your bedroom, which will help you sleep better.

Sweaty Sheets

If you sweat in bed, then your sheets will get sweaty as well. It’s very unpleasant to lay down on a warm, damp fabric, so what can you do?

For one, you should look for bed clothes with moisture wicking properties. This way, your sweat won’t get soaked into the sheets and make your mattress gross as well. You can also look for cooling products like pillows or even just ice them to make them cooler. Some even stick their sheets and pillows in the freezer before using them to help cool their beds at night. If you want to try this out, you should make sure to do ample research first, though, as doing it incorrectly can make your pillows gross and contaminate the food in your fridge, not to mention possibly damage your mattress in the process.

Mosquitoes

The heat also affects bugs, so they’re up and about during these months. Mosquitoes are he worse because they’re not just annoying and disturbing, but their bites are also very itchy. To cross them out from your list of sleep worries this summer, do your best to keep them out of your home. Screening your home is the best way to do this, but if you can’t do that, using a mosquito net can also help.

Power Interruptions

Summer also means more power consumption for the country, so power interruptions tend to happen a lot right when you’re trying to deal with the heat. If you’re unfortunate enough to experience regular power interruptions at night, it’s best to prepare for it. Investing in one of those rechargeable fans will help tide you through the blistering nights.

Dehydration

With all of the sweating that you’ll be doing this summer, it’s very easy to get dehydrated. This can affect your zzz’s as getting parched can wake you up in the night and make you uncomfortable. Luckily, this one’s very easy to deal with, you just need to drink lots of water. Doing this will also help you feel more comfortable despite the heat and avoid serious health issues like heat strokes.

The summer months can really be a trying time for your sleep, but it doesn’t mean that you should just give up on getting ample shuteye this season. There are ways to combat the heat, you just need to exert a bit more effort so you can sleep better.