 |
July 24, 2008
If you’re like most busy moms you haven’t slept through the night since you found out you were pregnant. And as your kids get older and life gets busier, the idea of more sleep seems like only a daydream. Before you lose any more sleep, GeoParent explains why you are missing out on needed sleep and how to go about getting it.
By Tracy B. McGinnis
A new book out by Julie Bain and Ellen Michaud titled, Sleep to be Sexy, Smart and Slim, suggests women have a lot to lose and gain when it comes to getting enough uninterrupted shut-eye.
The authors site hormonal fluctuations and the demanding role women face at home and at work as culprits to not getting enough sleep. Surveys like that of the National Sleep Foundation confirm we are not getting enough sleep with results showing that more than 60 percent of the women polled experience a sleep problem three or more nights a week, while 33 percent report a sleep problem every single night.
Women have a lot to lose both physically and mentally when it comes to not getting enough Z’s. A lack of sleep has been associated with medical problems including: high blood pressure, diabetes, obesity, and depression, to name a few, and as Bain and Michaud point out, a decreased sex drive.
The book offers these sleep suggestions:
- Lower your expectations - in other words, everything doesn’t need to be perfect.
- Have younger children sleep independently - teach your kids how to get to sleep on their own so you can get a good nights rest.
- Get toddlers and preschoolers to bed by 7:30, preteens to bed by 8:30, teens to bed by 9PM.
- Establish bedtime routines
- Get yourself to bed by 11PM - leave what’s not done until the next day.
Get Sleep. Get Physical.
According to the 2008 Better Sleep Month (BSM) national survey, sponsored by the Better Sleep Council, “those respondents getting nine hours of sleep or more are more likely to engage in higher-intensity workouts, including biking, running and/or weight lifting.”
The BSC offers these 8 tips to get a better night’s sleep:
1. Maintain a regular bed and wake time schedule, including weekends.
2. Establish a relaxing bedtime routine, such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
4. Sleep on a comfortable mattress and pillow.
5. Use your bedroom only for sleep and sex. It is best to take work
materials, computers and televisions out of the sleeping environment.
6. Finish eating at least two to three hours before your regular bedtime.
7. Exercise regularly. It is ideal to complete your workout at least a few hours before bedtime.
8. Avoid alcohol, nicotine (e.g., cigarettes, tobacco products), and caffeine (e.g., coffee, tea, soft drinks, chocolate) close to bedtime. These can lead to poor sleep, keep you awake or disrupt sleep later in the night.
A Bed Routine Is Not Just For Kids
Dr. Susan Grober of the Pritikin Longevity Center and Spa agrees that establishing a bed time routine is key to getting a good night’s sleep. “At least an hour before you want to sleep, make a list of everything you have to do and everything on your mind. To be most effective, it should include mundane tasks like picking up the cleaning and any projects/activities you’ve been thinking of such as sorting your photos online or in albums,” suggests Grober.
“This clears your mind of all the mental clutter and makes room, instead, for peaceful relaxing thoughts.” Grober says to pick a relaxation technique that works for you and spend time before bed doing something that’s relaxing and not over stimulating or upsetting.
“If you read, pick a novel that you’re enjoying, or a magazine, rather than a self-improvement book. Or if you choose to watch TV, don’t watch the news!”
Dr. Aparajitha Verma is medical director of the Sleep Disorders Center at The Methodist Hospital in Houston, Texas suggests avoiding T.V., reading or eating in bed. “Limit time in bed to sleeping,” says Verma. Among Verma’s other tips, “Follow a regular bed and wake time and reduce or try to avoid caffeine, alcohol and nicotine ideally at least 6 hours before bed time.” Verma says it’s a good idea to wind-down about half-hour before going to bed and to avoid any stressful activities before sleep.
Sheila Cluff, “Grandmother of Aerobics”, and founder of the Oaks at Ojai, is a grandmother and mother and has first-hand experience when it comes to not getting enough sleep. Cluff recognizes that moms taking care of their kids forget about taking care of themselves in the process.
Cluff says creating a sleep routine is key. “Every night before bed, go through the same steps, even a few hours before you climb between the covers. After a few weeks of whatever ritual you choose, your body will understand the signal for sleep. Consider a soothing book, calming music, herbal sleep pillows, cooling sleep eye masks or herbal tea to get started.”
Stop The Clock
Grober also suggests not being a clock watcher. “Women today are so busy with careers, relationships, and family, that they keep one eye on our watch no matter what they’re doing.”
Grober says this habit doesn’t stop when women get to bed and will sabotage your sleep, but she adds the solution is simple. “Take off your watch and turn the clock next to your bed away from you so that you can’t see the time. If you’re checking the time every minute, you’re creating stress for yourself. Every time you open your eyes and see you’ve spent another ½ hour tossing and turning, you start thinking anxious thoughts which keep you up even longer.”
Get Up and Get To Sleep
Grober also likes the fifteen minute rule. “If you’re in bed and you haven’t fallen asleep in fifteen minutes, get up and go into another room,” she says. “Read, watch TV, even clean out a drawer or your closet and when you start feeling sleepy, get back into bed.” Grober says to repeat this until you’re asleep. “You will learn to associate bed with rest and sleep, not with sleepless nights and the worries that come with them. This strategy distracts you from the negative, irrational thoughts that accompany sleep difficulties.”
Read More:
July 23, 2008
 The global community has become increasingly more accessible to our children. They encounter other cultures and groups different from their own in the news, the internet and from inside their own neighborhoods. Find out how you can expose your children to the diverse global community and why doing this can increase their knowledge base and foster an accepting attitude.
By Elisheba Haqq-Stevens
HELPING CHILDREN TO EXPLORE NEW FOODS
One of the best ways to allow children to experience another culture is to encourage them to eat and enjoy different foods. Many families have access to restaurants which specialize in ethnic foods. Try a few new foods one at a time and avoid the restaurants which are too westernized. For example, if you go to an Indian restaurant and there are no South Asian-Americans dining there, chances are the food is less then authentic.
A meal is a reflection of the culture from which it is derived and each country has its regional favorites. For instance, before arriving at an Indian restaurant, find out why North Indians favor naan and South Indians prefer rice. Ask the proprietor to explain how the food is prepared and about the spices or flavorings used. While inside the restaurant, note the décor and point out objects that reflect the culture. Often the colors and patterns used are very different. In India, the mango or paisley pattern is very popular as are the bright, vivid colors. Many times the host or hostess might be attired in traditional clothing.
Even though the food may be unfamiliar, children are often much more open to new experiences, especially when they see their parents enjoying them. By tasting food that is from another country, children can get some exposure to the traditions and cultures of that region.
TRAVEL OUTSIDE OF YOUR COMFORT ZONE
While family vacations to Disney World or the beach can be fun and relaxing, why not take a trip to Italy, Peru or even Tanzania? Many counties have become much more kid- friendly in recent years. For instance, going on a safari to visit the Ngorogoro crater in Tanzania is a wonderful opportunity to relax while learning about wild animals, their habitats, the Tanzanian people and their culture, in a country that is well accustomed to hosting tourists of all ages. The safaris, guides and lodges are familiar with the particular needs of western travelers. Like many countries in the African and Asian continent, most people speak and understand English.
Before parents take their children to visit an exotic locale like Tanzania, they should spend some time studying about the historical past of the country. This way when visiting a monument or locale, the whole family can learn not only verbally but also visually. With supervision, parents can encourage children to interact with the locals by asking about their home life, their work, their faith and their hobbies. Enjoying the local diet should also be encouraged. While eating street food may not be wise, ordering authentic dishes while dining in restaurants will add another layer of experience.
Children will learn more by keeping travel journals, gathering organic souvenirs instead of just buying trinkets and snapping their own photos. No history book can ever replace a real life experience. Children can also be encouraged to share their observations in the classroom.
RECOGNIZE CULTURES WITHIN OUR OWN COUNTRY
The USA is one of the most diverse in the world. People from every background and culture call America their home. Children should be taught how to politely and respectfully ask questions when they meet someone who has a background different from their own. Instead of asking “Where are you from?” A better question might be, “Could you please tell me more about your ethnic background?” Children should express their desire to learn and usually this will begin an interesting dialogue.
Parents should not forget about the diverse cultural background that is uniquely American. A trip to the Southern part of the United States can be a valuable lesson not only about the Civil War, but also about the rich and unique characteristics which make up the southern culture.
By exposing children to diverse backgrounds, parents will help children to understand and respect cultures other than their own. Children will become well rounded, aware, knowledgeable and accepting about the ever changing world around them.
Read More:
July 10, 2008
 Are you looking for the perfect place to throw your child a birthday party that is fun, stress-free and budget-friendly? Forget about driving across town to the nearest skating rink because we show you how you can throw the perfect birthday bash at home!
By Mary Fetzer
Our preschooler, Isabelle, seems to be invited to a birthday party every other week. Her friends throw birthday celebrations at the movie theater, skating rink, bowling alley, amusement park, indoor playground, Pizza Hut, McDonald’s…
So when it came time to plan Isabelle’s own fifth birthday party, I panicked. How could I compete with those other bashes?
It’s been said that you know what you know. What I knew was how we celebrated birthdays when we were kids. It was all pretty routine – everyone gathered at the birthday kid’s house where we feasted on cake and ice cream, played games, opened presents and went home.
Drawing on my own experience, I decided to host an old-fashioned birthday party at our home. Amazingly – and perhaps due to the novelty of it all – the party was a huge success! The celebration ended with happy, satisfied children, relaxed grown-ups, and no gaping hole in our pocketbook.
Here is how to get started planning a fun birthday bash at home:
DECORATIONS
Keep it simple. Use colorful plastic tablecloths to protect serving and eating areas. Hang a few balloons and streamers and perhaps a personalized banner from your computer. That, along with food, cake, and incoming gifts, is decoration enough.
TIMING
Keep the party limited to two hours, and hold it mid-afternoon – after lunch and before dinner. The guests will arrive fed and in a pleasant mood, and you won’t be stuck preparing a meal that they will barely eat. Kids don’t attend parties for the food – they’re there for the fun.
FOOD
So while there’s no need for a feast, it is important to keep a steady flow of snacks available – if not for the kids, then for the adults that may decide to stick around. Keep it simple – a fruit and veggie tray, some cheese and crackers, chips, pretzels, Jell-O Jigglers and some cold drinks. Set everything out on a table where guests can help themselves throughout the party.
PLAYTIME PART I
Get it started. Oftentimes, kids stand around awkwardly wondering what it is they’re supposed to do at a party. Not sure how to begin? Think recess, where there was never a problem coming up with unstructured fun. Throw out a couple of soccer balls. Fill up some balloons that the children can twist into shapes. Give each kid a can of bubbles and just let them run around and enjoy themselves.
THE CAKE
After a half-hour or so of playing, bring out the cake. Gather up the kids and sing “Happy Birthday” to the guest of honor. (Tip: Don’t let any of the young guests get so close that they’re able to blow out the candles before the birthday kid does – it will result in a meltdown, no pun intended.) Since many kids just eat the frosting, cut small servings. Put the children on a blanket or under a tent in the yard where they can freely enjoy without worrying about the mess.
TRADITIONS
You’re halfway through the party! This is a good time for planned activities, the kids played and ate, and the sugar hasn’t kicked in yet. Even today’s kids love traditional fun like pin the tail on the donkey, musical chairs, and piñatas. Let their interest level guide you; if they get fidgety, move on to the next activity. And keep it simple - no complicated crafts.
ICE CREAM
Since the kids probably didn’t finish their cake, and it’s now approaching suppertime, you may want to offer more food. Instead of serving the ice cream with the cake, make it a special treat of its own. Place a variety of different sprinkles and toppings in separate bowls on a table. Offer each child an ice cream cone that they decorate themselves. They love eating their own creations.
PRESENTS
While the guests enjoy their cones, they can watch the birthday child open presents. Let each child present the gift that he or she brought. Bring out the digital camera and get a shot of your child with each guest and the gift he or she brought. After the party, print the photos and convert them into thank-you cards.
PLAYTIME II
Send the kids into the yard for some more “free time.” They can swing, play hide-and-seek, and just enjoy being with one another – like a group play date!
PARTY’S OVER
As parents arrive to claim their children, encourage your child to offer thanks and good-bye to each guest. Give each child a small takeaway – a balloon, a little bag of goodies, or an inexpensive trinket from the dollar store.
Bottom line: It’s not the venue or the expense of the party that makes it special. Taking the old-fashioned route keeps costs and stress levels down, and puts a smile on everyone’s face.
Read More:
July 3, 2008
 It’s more than just the Macy’s fireworks display. Independence day is the most important holiday of the American calendar year. So parents should take this opportunity to explain a little bit about the country we live in. Although your kids may already be off from school for the summer, it’s still a perfect summer lesson. Questions may arise as to why we celebrate this holiday as a country and what it really means. Why is this important? Well, children should know why they are Americans.
By Amanda Fornecker
Parents should not be intimidated to teach their children about patriotism. “Teaching patriotism to children is similar to teaching anything else,” says Brenda Nixon, author of The Birth to Five Book (Revell, January 2009). “It demands good role models, such as parents who are patriotic or respectful and it demands simple instructive words that kids can understand.”
Check out some ways below to really get your kids into this patriotic summer holiday we know as the Fourth of July.
REPETITION
When attempting to teach your kids the Pledge of Allegiance, an excellent way to get the words ingrained in their little brains is with repetition. “Repetition is key,” says Nixon. “Kids need to see or hear something over and over to internalize the lesson.”
TIP: While in the pool or doing your summer crafts, try to say the Pledge of Allegiance or sing the Star Spangled Banner. Songs tend to be very catchy and stick in a child’s mind longer than just a quick explanation.
MAKE HISTORY FUN
Now what year did July 4th become an important date? And why can’t I remember back to my fifth grade history lesson? The significance of this important American holiday is great, but if you can’t exactly remember all the reasons as to why, you can pick up something as simple as The Complete Idiot’s Guide to American History (Alpha, 2006). Here you can find dates, events, and some quick facts that will get you and your kids started on an important historical conversation.
TIP: Try making a Jeopardy-like game for your kids after you’ve given them all the historical facts.
VOCABULARY BUILDING
What do allegiance, indivisible, and pledge really mean? Break down the Pledge of Allegiance for your children by explaining what each word and phrase means. In this way, they’ll be able to really understand what they may say each day at school, while being able to believe in what they say.
CRAFTY TIP: Help your children make up fun and colorful flash cards with vocab words and various dates so that they can quiz themselves later on.
HISTORICAL OUTING
Sometimes the best way to teach children is by showing them. So why not get out of the house for a day or even save yourself from the rainy day blues by taking a trip to the museum? You may be surprised as to what your area offers you with respect to historical artifacts and other documents.
TIP: If you have some more time and are looking to get away, take a trip to somewhere historical like Philadelphia or Washington, D.C.
FUN FLAG FACTS
The symbol of our country is the American flag so sit down with a flag and explain what each of the stripes, stars, and colors symbolizes. This way they can understand what they are actually pledging their allegiance to and will know what it means to be patriotic. In addition there are many other flag symbolisms, such as folding it, putting your hand over your heart when you pledge allegiance, and more.
TIP: Break out the crayons and/or markers and construction paper so you can teach your kids how to make a flag. Another great way to teach is through action.
Read More:
June 24, 2008
 The Fourth of July should be all about family, fun, and fireworks. But thanks to many potential hazards, the holiday can bring about plenty of big time boo-boos, too. Here’s how to keep your kids safe this Fourth—and all summer long.
By Sarah Wassner Flynn
As barbeques simmer and fireworks pop this Fourth of July, hospital emergency rooms around the country fill with victims of Independence Day injuries. In fact, the one-month window surrounding the Fourth is one of the busiest times for ER doctors and nurses. But the good news is that there are plenty of ways to sidestep common summertime ailments and injuries. Here are some expert tips on making your Fourth spectacular and safe.
FIREWORKS SAFETY
According to the U.S. Consumer Product Safety Commission (CPSC), 9,200 people were treated in emergency rooms across the country due to accidents caused by fireworks devices in 2006. And children ages 10 to 14 are the most likely to suffer from fireworks-related injuries, usually involving burns to the hands and fingers, eyes, head, and face. “Every year, we see the same thing,” says Donna Bucciarelli, a trauma nurse with William Beaumont Hospital in Royal Oak, MI, and director of programs for Safety City, U.S.A . “Kids come in with severe burns, lacerations to the eyes, and worse. We don’t really think about their danger because they are so beautiful, but fireworks pack a lot of power.”
Experts recommend avoiding homegrown fireworks displays all together. But if you do decide to put on your own display, keep the pyrotechnics in the hands of the parents. Have kids watch from a safe distance, which is at least 20 feet away. Or better yet, just hit up a local fireworks show put on by professionals. “If you don’t know what you’re doing, the dangers far exceed the fun of it all,” says Bucciarelli.
SPARKLERS OF CONCERN
Sure, sparklers seem like a simple way to keep kids entertained on the fourth, but these sizzling sticks come with their own set of safety concerns. Bucciarelli recalls a small girl arriving to the ER with severe burns to her lower body one a recent Fourth of July. “She was wearing a skirt made of some sort of synthetic material, which just went up in flames as she was playing with a sparkler,” she says. “Little kids’ arms aren’t that long, and they tend to hold sparklers way too close to their bodies, resulting in burns.”
It’s no surprise, then, that sparklers (which can reach up to 2000 degrees) account for over one-third of injuries to children under five years old, according to the CPSC. “Sparklers don’t look very threatening, but still have the potential to burn a child,” says Sherri Hannan, a registered nurse and head of the Safe Kids Coalition at Kentucky Children’s Hospital in Lexington. She says it’s key to keep sparklers away from children under five, and to supervise the older kids closely as they play. “They’re essentially playing with fire, so extreme caution should be taken any time sparklers are out,” advises Bucciarelli.
GRILL WISELY
Another hot topic around the fourth? Grill and campfire safety. “Anything with an open flame is an invite for potential burns, especially with kids,” says Bucciarelli. “They’re naturally curious, and once the cooking’s done and everyone’s busy eating, they tend to sneak over to the grill or campfire, which is when injuries can occur.” You can never be too vigilant about eyeing your little ones as they play outside. Britt Michaelian of Responsible Family Company recommends keeping your barbeque lid closed and kids at least five feet away at all times. “And if you’re lighting a campfire, keep the flame small, and make sure to have plenty of water and a shovel on hand in case the fire gets out of control,” says Michaelian.
WATER WATCH
As families descend upon beaches and pools around the fourth, ERs become saturated with victims of water-related injuries. “We see many, many drownings around the fourth,” says Bucciarelli. “There’s just so much going on that it’s easy to lose sight of the kids.” To prevent a potential scary situation, Hannan suggests designating an adult as a “child watcher” whose sole duty is to observe kids around water. “This way, everyone doesn’t assume that someone else is doing it,” she says. And this may be a given, but be sure to strap on the lifejackets while on the open water—all children seven and under are required by law to wear US Life Guard approved life jackets when riding in boats.
To be properly prepared for any potentially scary summertime situations, prepare a first aid kit and toss it into your beach bag or backpack. And as with any time you’re having some family fun in the sun, drink plenty of fluids on a regular basis and frequently slather on that SPF. Then, just focus on having a fabulous fourth!
Read More:
Newer Posts »
|
|
 |
|
|
