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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.”
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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.
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July 7, 2008
We love our children more than life itself and Double Stuff Oreos, but dealing with their bodily functions can be mentally draining. Or, in this case, bodily dis-functions when an older child (age five and up) has a problem with bedwetting. Joanne Kimes, author of “Potty Training Sucks: What to do When Diapers Make you Miserable,” explains why your child is wetting the bed and what can be done about it.
By Joanne Kimes
As frustrating as it can be to deal with waking up to a full load of laundry each morning, bedwetting is no picnic for your child either who has to deal with the embarrassment and humiliation. So let’s see what we can do about this situation because, if you’re dealing with bedwetting after potty training, “urine” need of some education.
Primary Bedwetting
To begin with, there are two types of bedwetting in older children. The primary being when your child has never been dry at night for longer than a six-month period. This type occurs more often in males, and will decline with age. The causes are varied but not one of them has to do with the child’s laziness or any improper parenting skills, despite your feelings to the contrary. No amount of scolding, pleading, or candy-coated bribes will make the situation go away.
The most common reasons for primary bedwetting are that the child’s bladder is small, the muscles that control the bladder aren’t working together correctly, or too much urine is produced either due to late night drinking or a hormonal issue that prevents their body from producing less urine at night like it should be. There can also be a problem with the signal from the bladder to their brain that’s supposed to alert Junior that it’s time to make a pilgrimage to the potty. Studies also suggest that children who wet their beds are deeper sleepers than those who don’t.
Secondary Bedwetting
The secondary type of bedwetting is when a child has been dry for at least a six-month period and then starts wetting their bed. In this case, the cause may be due to severe stress such as a death in the family, a divorce, a bullying peer, or even sexual abuse. It could also be due to a new medical condition such as diabetes or even a seizure disorder.
So, what’s the solution? First, no matter the type, make an appointment with your child’s pediatrician to find out if the reason is physical. If it is, there are medications to take and minor surgeries to correct any abnormalities. If your child is going through a stressful period, have your pediatrician suggest a child psychologist.
If your child is given a clean bill of health both mentally and physically here are some other ideas:
1. Restrict liquids two hours before bedtime and do away with diuretics like caffeinated colas.
2. Wake your child before you go to bed at night and have him use the bathroom to reduce the amount of urine he’ll have to hold during the night.
3. Buy an alarm that is snapped into your child’s pajamas and goes off whenever liquid is detected (there are several brands, all of which are available on-line).
4. Get a waterproof mattress pad!
5. For sleepovers without shame, buy specially made diapers for older children that go virtually undetected under pajamas.
Most importantly, don’t yell at your child. In fact, if you or your spouse was a bedwetter as a child (which is more than likely since the condition tends to be a genetic) tell your child stories. Kids can’t get enough of embarrassing mom and dad tales like “when I was young I farted during an oral report”. And, as hard as it may be to do, relax and know that (unless the cause is psychological or due to a physical abnormality), over time your child’s internal plumbing will mature, and the accidents will decrease along with the size of your pile of laundry!
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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.
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June 30, 2008
 Did you know that 73% of child safety seats and boosters are not installed properly? Experts tell GeoParent the top mistakes parents make and how to fix them to decrease the chances of your child being injured in a car accident.
By Tracy B. McGinnis
Kim Lybrand and her husband were always worried about whether they had their child’s car seat installed properly. After struggling with adjusting the straps and not getting anywhere with the directions their seat came with, a friend recommended they take their seat over to a police station or fire house where they could make sure it was installed properly.
“I made an appointment at the police station and an officer took me out to the car and explained everything she was doing and talked to me about how to be safe with a child in the car,” said Lybrand.
Lybrand and her family are not alone, according to Safe Kids Worldwide, 73% of child safety seats and booster seats are used improperly.
THE TOP MISTAKES
Brooks Watson, co-founder of Safety Squad, finds misuse rates of car seats well over 90% and encourages parents to seek out help from certified passenger safety technicians. “Most parents don’t achieve adequate seat tightness,” explains Watson. “Then they don’t secure their children in correctly in the harness.”
Corporal Eric Wynn of the Colorado Child Passenger Safety (CPS) team says one common mistake parents make includes incorrectly positioning the shoulder and lap portion of the child safety seat. “The lap portion needs to be put across the child’s pelvis not their stomach,” says Wynn. “And the shoulder portion should be across the shoulder, unlike the common mistake of putting the shoulder portion behind the child safety seat.”
MAKING THE SWITCH: FORWARD FACING AND BOOSTER SEATS
Dr. Laura Jana is a pediatrician and leading national expert on child safety and development and says it’s what parents aren’t doing that’s endangering the safety of young passengers. “Parents don’t read their car and car seat manuals or visit manufacturers web sites for instructions. Companies like Britax provide installation videos online.” Jana also says parents don’t take the time to research what to look for when shopping for a car seat.
When it comes to moving out of a five-point harness or switching to a forward facing seat Jana says parents are making the move too soon. The current standard recommendation is to keep your infant rear facing in his car seat until he weighs 20 pounds AND has reached one year of age. Jana says parents should consider keeping their child rear facing longer. “There are seats on the market that allow rear facing up to 35 pounds and keep children in a 5-point harness all the way up to 80 pounds once they are forward facing,” explains Jana. “Parents should use these features as long as possible within the limits of the seat.”
CAR SEAT SAFETY TIPS
Jennifer Huebner, manager of AAA National Traffic Safety Programs and a certified child passenger safety instructor mentor and a leading expert on child safety in the U.S. says her top 3 most common mistakes regarding car seats include: not installing the seat tight enough, harness straps that are too loose or threaded incorrectly and having a harness clip that is not at the correct level.
Huebner offers these quick tips for safety:
• All children 12 and under should ride in the back seat out of harm from front air bags.
• Harness straps should not be twisted or threaded through the incorrect slots. You should not be able to pinch any slack at the child’s shoulders, but also should not be too tight indenting into the child’s skin.
• Never place a rear-facing seat where a frontal air bag is present.
• Choose the correct seat for your child’s age, weight, height and physical tolerance.
• Install the seat at the proper direction and angle and make sure it does not move more than 1 inch in any direction when testing it at the belt path.
• Harnesses should be adjusted at the proper location – at or below the shoulders for rear facing and at or above the shoulders for forward facing.
• The harnesses should be snug and have the retainer clip at armpit level across the child’s sternum. Any lower and it may cause abdominal injury or allow the harnesses to slip off the child’s shoulders, any higher and it can possibly cause neck injury or choking.
• A child should ride rear-facing until they are older than 1 year and reach the upper weight limits of their rear-facing convertible seat.
• Children can ride forward facing once they have outgrown their rear facing convertible. They should remain in harnesses until they reach the upper weight limits and then move to a booster seat.
• Children should use a booster seat until the adult lap/shoulder belt fits them properly.
• Buckle up on every trip!
Visit some of these sites for additional tips and information:
National Highway Traffic Safety Administration
American Academy of Pediatrics – Car Safety Seats: A Guide for Families 2008
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