Becoming a new mom brings us face to face with some of the toughest challenges that we will ever experience as a woman in our life. At a time when energy reserves are in short supply, one of the biggest obstacles that many new mothers have to deal with is sleep deprivation. We are all warned of the sleepless nights when we are pregnant, but it isn't until we actually become mothers that we feel the pain of this ourselves.
I completely understand that sometimes you can be so sleep deprived that it hurts. Well, I am here to tell you that it does end and that you will return to a more restful sleep routine. If you can just take a deep breath and have complete acceptance of the way things are, it will make this difficult time pass quickly and with more ease.
Lack of sleep can make us all a little short tempered, a little irrational, and a little slow in the decision making arena. I know, that isn't a shocker to you right now, and while the only cure for that is getting a good night sleep here are some survival tips for you until you can get those much needed zzzzzzzzzzzz's
Survival Tip One:
Make sure you ask for help. This might sound obvious, but so many mom soldier on because they think they have to do it alone. Talk to your significant other or friends to see if they will be able to help you on a rough day. They are going to want to visit you anyway to play with baby and check in on you, why not have them help you. Talk openly and honestly with your spouse or significant other. They may just as tired as you are so try to set up a tag team schedule so that one can rest while the other tends to baby and house hold chores.
If you can try to arrange to have help with the baby before the baby arrives. Fortunately my family was very good at arranging times to come and help once I had my first child for the first couple of weeks. They brought dinners and helped with laundry. Talk to your friends and family and see if anyone can come and help even if only for 30 minutes at a time. That is at least a good nap.
Survival Tip Two:
This is the old golden rule of sleep whenever your baby sleeps. Too many new moms get distracted with chores and other 'to-do's' and forget that without enough sleep, then everything becomes more difficult. It doesn't matter if it is 11 in the morning or 2 in the afternoon. Sleep, everything else can wait until you wake up or until you have time to do it. I am not kidding you, I lived by that golden rule and it made a huge difference.
Survival Tip Three:
Find the time to meditate. A regular meditation practice (and specifically transcendental) uses simple and effective techniques that focus on helping the mind to settle. And because of the intimate mind and body connection, as the mind settles there is a natural settling of the physiology. When this happens the body can start to gain a deep level of rest. Meditation gives you the ability to relax in such a way that is much deeper than deep sleep. This is an incredibly powerful tool for new moms
If you are a newbie, then find a good guided mediation CD or tape to listen to. Be sure to make a regular time each day in a quiet place specifically to listen to it. If you are familiar with mediation, renew your practice and notice the immediate impact.
Survival Tip Four:
New Mothers need to eat foods that are going to support their energy levels. Make sure that you are getting protein in the morning, drinking a lot of water and staying away from packaged and processed foods. I know that a cup of coffee can give you the energy spike that you need at the moment, but when it wears off you can often be left feeling worse then you did before. Water will help flush toxins out of the body which can be bogging you down. Fresh veggies and fruit will help keep your digestion efficient and give you the nutrients you need to cope with the long days and nights.
Survival Tip Five:
If you are having difficulty falling asleep again immediately after you get up through the night to attend to your baby, then you should avoid looking into bright lights or watching television when you get up. Many new moms recommended placing the crib or bassinet next to your bed if at all possible. This helps cut down the long trips to the baby's room for the middle of the night fusses. Plus you will also find that it is easier for you to go back to sleep with out having to move too much.
Salena Kulkarni is the creator of the 'Secrets of Extraordinary New Moms' program, which helps new moms feel energized, get back in shape, eliminate emotional overwhelm, and experience fulfillment in 30 days or less! Visit http://playfulmum.playfulmom.hop.clickbank.net/ now for more information.
Tuesday, February 12, 2008
The Top 3 Insomnia Tips
Insomnia, or lack of sleep, can be a huge problem for many people. In today's world most people have a lot to do during the day and if you are tired and irritable from not sleeping it can make your life miserable. Not to mention how insomnia adversely affects those who have to live or work with you. You don't need to live this way, however, as there are insomnia tips to help you with the condition.
Among the many insomnia tips provided by physicians, the ability to be physically relaxed will help you get to sleep. You need to try to reduce your daily stress by learning meditation techniques and/or yoga. Drinking a lot of water and following a proper diet are also highly recommended.
If insomnia is a continuing problem, check your mattress and pillow. It is possible they are making you uncomfortable and not allowing you to fall asleep in a reasonable amount of time. Pillows may also make you feel as though you are lying uphill, or down, and if they are too hard may press into your head uncomfortably, reducing your chances of falling asleep.
Make Your Bedtime Consistent
By going to bed at about the same time every night, your body will develop a natural rhythm as it begins to learn it is bedtime. Every person has an internal clock that runs the body's circadian rhythm that tells your body when its daylight you get up and when it's dark, it's time for bed.
While many insomnia tips revolve around people with normal work schedules, the rhythm can be upset by working strange shifts, but the rhythm can be established if you are on the same shift for an extended period of time.
Avoid Pharmacological Influences If Possible
Many doctors are reluctant to prescribe sleep medication unless it becomes absolutely necessary, which may be the case of those suffering from injury accompanied by pain. Other physicians may offer medication as a short-term solution as insomnia tips, but will seek to find the underlying cause of the insomnia and treat the cause instead of the symptom. This is important because the only way you can solve your insomnia problem completely is by treating the cause.
Avoid foods and drink that contain caffeine, they are only making it harder for you to sleep. You may be using them during the day to keep you up because you aren't sleeping, but they are hurting you more than helping your insomnia.
Do not eat a large meal before bedtime. Many contend they have trouble sleeping if they go to bed hungry, but research shows that large meals before going to bed usually cause indigestion and additional sleeping problems.
Take Melatonin
One of the most common insomnia tips offered by natural health experts and medical professionals is to take melatonin. It can be found at your local health food store. Your body produces melatonin naturally while you sleep and taking 3mg 30 minutes prior to bedtime may help you fall asleep easier.
If you do need to take something to help you sleep make sure that it is natural as drugs, alcohol, and medication may put you to sleep, but they do not give you quality sleep, which is vital for overall health and wellness.
Brue M. Baker, is an expert on natural health and fitness who has helped people from across the world sky-rocket their health and well-being. To find the best natural health information anywhere on the web visit: http://www.DietHealthAndFitness.com
Among the many insomnia tips provided by physicians, the ability to be physically relaxed will help you get to sleep. You need to try to reduce your daily stress by learning meditation techniques and/or yoga. Drinking a lot of water and following a proper diet are also highly recommended.
If insomnia is a continuing problem, check your mattress and pillow. It is possible they are making you uncomfortable and not allowing you to fall asleep in a reasonable amount of time. Pillows may also make you feel as though you are lying uphill, or down, and if they are too hard may press into your head uncomfortably, reducing your chances of falling asleep.
Make Your Bedtime Consistent
By going to bed at about the same time every night, your body will develop a natural rhythm as it begins to learn it is bedtime. Every person has an internal clock that runs the body's circadian rhythm that tells your body when its daylight you get up and when it's dark, it's time for bed.
While many insomnia tips revolve around people with normal work schedules, the rhythm can be upset by working strange shifts, but the rhythm can be established if you are on the same shift for an extended period of time.
Avoid Pharmacological Influences If Possible
Many doctors are reluctant to prescribe sleep medication unless it becomes absolutely necessary, which may be the case of those suffering from injury accompanied by pain. Other physicians may offer medication as a short-term solution as insomnia tips, but will seek to find the underlying cause of the insomnia and treat the cause instead of the symptom. This is important because the only way you can solve your insomnia problem completely is by treating the cause.
Avoid foods and drink that contain caffeine, they are only making it harder for you to sleep. You may be using them during the day to keep you up because you aren't sleeping, but they are hurting you more than helping your insomnia.
Do not eat a large meal before bedtime. Many contend they have trouble sleeping if they go to bed hungry, but research shows that large meals before going to bed usually cause indigestion and additional sleeping problems.
Take Melatonin
One of the most common insomnia tips offered by natural health experts and medical professionals is to take melatonin. It can be found at your local health food store. Your body produces melatonin naturally while you sleep and taking 3mg 30 minutes prior to bedtime may help you fall asleep easier.
If you do need to take something to help you sleep make sure that it is natural as drugs, alcohol, and medication may put you to sleep, but they do not give you quality sleep, which is vital for overall health and wellness.
Brue M. Baker, is an expert on natural health and fitness who has helped people from across the world sky-rocket their health and well-being. To find the best natural health information anywhere on the web visit: http://www.DietHealthAndFitness.com
What Is The Nature And Function Of Sleep And Dreams?
Sleep is the process in which our energetic body (also known as
the etheric body or vital body) is put on 'recharge'. It expands
and opens in order to assimilate and store energy. This energy
body can normally only do this in its expanded state during
sleep. In this state, the chakras (energy centres) trickle power
in the form of 'etheric matter' into the energy body, which is
basically a 'double' of the physical body (and sometimes called
the etheric double for this reason.)
"As the physical body and mind fall asleep, a copy of
consciousness is reflected into the etheric body, and from there
into the projectable double as it is generated, and later into
the astral and higher subtle bodies. While this is happening,
the physical/etheric copy of the mind begins sliding toward
another type of projection, an internal projection into the
dream environment. At the start of the process, while falling
asleep, the physical/etheric mind begins losing the strength of
will to form coherent and logical thought patterns. It slowly
loses itself among wandering fragments of thought and
subconscious impressions. It loses touch with reality and begins
to experience dreams, some of which appear to be generated by
the subconscious mind."
- Robert Bruce, Astral Dynamics p.134
We may well note, we need sleep to live, and the refreshing
reward of a good night's sleep is not possible to produce by any
drug or any other means. This results not just from the resting
and rebalancing of the metabolism of the physical body, but the
emotional and mental vigour of energies gained by our etheric
and astral bodies. In this state, the etheric body is just out
of alignment with the physical, which 'uses up' this energetic
charge during the day.
The etheric body is usually about two inches above the physical
one while sleeping, and this accounts for the slight change in
perspective reported at the start of some Etheric Projections.
Most people have experienced the 'jolt' that is caused by sudden
awakening as the bodies 'fall' back into realignment. This can
be caused by either internal or external factors, such as
nightmares or other highly active dreams, aborted projection
attempts, astral obstructions, loud noises, or even being bumped
too hard by a partner rolling over.
"In periods of sleep your consciousness actually does leave
your body... your consciousness does return at times, to check
upon the physical mechanisms... [however] the body consciousness
is always with the body, so it is not vacant. But the largely
creative portions of the self do leave the body, and for large
periods of time when you sleep."
- Seth, Seth Speaks p.120
It is during this recharging process that our astral body
separates and tunes into the Astral Plane where it can create
and experience dreams. This is also why we still feel refreshed
after projection as it is a separate process. And again, whether
we realize it or not, we are all familiar with the Astral Plane
because the dream dimension is part of it. The difference with a
conscious Astral Experience is that you know you are there and
this makes the experience far more vivid and directable.
"In sleeping... you focus your awareness in altered form into
another world that is every bit as valid as your physical one."
- Seth, Seth, Dreams and Projections in Consciousness p.219
In other words, the astral body - with your main conscious
focus - 'comes and goes' from alignment with the etheric body
and to the Astral Planes. You 'dream' or 'project', and return,
several times in a night! Four or five times is common, though
it depends on how long you sleep among other factors. Mostly we
forget the brief awakenings between dream periods, but we can
learn to remember these to. (For myself, I was a deep sleeper,
but now I frequently wake up in these in-between periods with
full recall!)
"Dreams ... are not just imaginative indigestion or psychic
chaos. We are not temporarily insane when we dream, as some
theorists maintain. To the contrary, we may be far more sane and
alert during some dream states than we are ordinarily."
- Jane Roberts, Seth, Dreams and Projections in Consciousness
p.9
Dreams serve so many multi-purposes and functions that it is
almost ridiculous to attempt a comprehensive list of them,
however the main points will be of some help. Especially when
we've been taught that dreams only serve this or that particular
function! No way! There is far more to them than that...
"In dreams, you give freedom to actions that cannot adequately
be expressed within the confines of normal waking
consciousness."
- Seth, Seth, Dreams and Projections in Consciousness p.246
Without further ado then, here is a summary list of what Dreams
provide:
· freedom from the physical limitations of time and space,
allowing us to return to physicality with renewed physical and
psychic energy
· sorting out and processing our daily experiences and
organizing internal and external information
· exploration of probable realities, the living out of events
to enable us to better make daily decisions
· therapeutic experiences, including facing fears, neuroses and
any other major or minor concerns
· valid information about our motives, needs and decisions
· inner communication with other portions of the self (deeper
parts of the psyche), including reincarnational, past, future
and parallel probable selves
· symbolic or accurate visions of past and future events, or
other translations of inner data into terms the conscious mind
can more readily interpret
· communication with other people and entities (especially upon
request)
· a unique way to solve problems and overcome difficulties
· greater intunement with our creative abilities and talents
· a lot of fun wacky stuff that shows us our inner world is
more expansive than we may think!
· as many different possibilities of experience that you can
(and do) come up with...
"An unrecognized unity and organization lies within all of your
dreams, beneath their diversity. And your dreams, while part of
you, also exist apart."
- Seth, Seth, Dreams and Projections in Consciousness p.174
So of course, it would be more accurate to say that many or all
of these things are occurring at once in our dreams, thus
emphasizing their true multi-dimensional nature. In this sense,
it is like all of the dimensions of our being interacting to
form cohesive and relevant dream events for beneficial
psychological purposes. Or to put it more simply, dreams can
really help us!
About The Author: William Ember is an self-trained explorer of
Lucid Dreaming and Astral Projection experiences, and has
recently authored the most comprehensive and in-depth training
guide to these experiences available anywhere. It is available
at: http://www.ultimateastralexperience.com
the etheric body or vital body) is put on 'recharge'. It expands
and opens in order to assimilate and store energy. This energy
body can normally only do this in its expanded state during
sleep. In this state, the chakras (energy centres) trickle power
in the form of 'etheric matter' into the energy body, which is
basically a 'double' of the physical body (and sometimes called
the etheric double for this reason.)
"As the physical body and mind fall asleep, a copy of
consciousness is reflected into the etheric body, and from there
into the projectable double as it is generated, and later into
the astral and higher subtle bodies. While this is happening,
the physical/etheric copy of the mind begins sliding toward
another type of projection, an internal projection into the
dream environment. At the start of the process, while falling
asleep, the physical/etheric mind begins losing the strength of
will to form coherent and logical thought patterns. It slowly
loses itself among wandering fragments of thought and
subconscious impressions. It loses touch with reality and begins
to experience dreams, some of which appear to be generated by
the subconscious mind."
- Robert Bruce, Astral Dynamics p.134
We may well note, we need sleep to live, and the refreshing
reward of a good night's sleep is not possible to produce by any
drug or any other means. This results not just from the resting
and rebalancing of the metabolism of the physical body, but the
emotional and mental vigour of energies gained by our etheric
and astral bodies. In this state, the etheric body is just out
of alignment with the physical, which 'uses up' this energetic
charge during the day.
The etheric body is usually about two inches above the physical
one while sleeping, and this accounts for the slight change in
perspective reported at the start of some Etheric Projections.
Most people have experienced the 'jolt' that is caused by sudden
awakening as the bodies 'fall' back into realignment. This can
be caused by either internal or external factors, such as
nightmares or other highly active dreams, aborted projection
attempts, astral obstructions, loud noises, or even being bumped
too hard by a partner rolling over.
"In periods of sleep your consciousness actually does leave
your body... your consciousness does return at times, to check
upon the physical mechanisms..
is always with the body, so it is not vacant. But the largely
creative portions of the self do leave the body, and for large
periods of time when you sleep."
- Seth, Seth Speaks p.120
It is during this recharging process that our astral body
separates and tunes into the Astral Plane where it can create
and experience dreams. This is also why we still feel refreshed
after projection as it is a separate process. And again, whether
we realize it or not, we are all familiar with the Astral Plane
because the dream dimension is part of it. The difference with a
conscious Astral Experience is that you know you are there and
this makes the experience far more vivid and directable.
"In sleeping... you focus your awareness in altered form into
another world that is every bit as valid as your physical one."
- Seth, Seth, Dreams and Projections in Consciousness p.219
In other words, the astral body - with your main conscious
focus - 'comes and goes' from alignment with the etheric body
and to the Astral Planes. You 'dream' or 'project', and return,
several times in a night! Four or five times is common, though
it depends on how long you sleep among other factors. Mostly we
forget the brief awakenings between dream periods, but we can
learn to remember these to. (For myself, I was a deep sleeper,
but now I frequently wake up in these in-between periods with
full recall!)
"Dreams ... are not just imaginative indigestion or psychic
chaos. We are not temporarily insane when we dream, as some
theorists maintain. To the contrary, we may be far more sane and
alert during some dream states than we are ordinarily."
- Jane Roberts, Seth, Dreams and Projections in Consciousness
p.9
Dreams serve so many multi-purposes and functions that it is
almost ridiculous to attempt a comprehensive list of them,
however the main points will be of some help. Especially when
we've been taught that dreams only serve this or that particular
function! No way! There is far more to them than that...
"In dreams, you give freedom to actions that cannot adequately
be expressed within the confines of normal waking
consciousness.
- Seth, Seth, Dreams and Projections in Consciousness p.246
Without further ado then, here is a summary list of what Dreams
provide:
· freedom from the physical limitations of time and space,
allowing us to return to physicality with renewed physical and
psychic energy
· sorting out and processing our daily experiences and
organizing internal and external information
· exploration of probable realities, the living out of events
to enable us to better make daily decisions
· therapeutic experiences, including facing fears, neuroses and
any other major or minor concerns
· valid information about our motives, needs and decisions
· inner communication with other portions of the self (deeper
parts of the psyche), including reincarnational, past, future
and parallel probable selves
· symbolic or accurate visions of past and future events, or
other translations of inner data into terms the conscious mind
can more readily interpret
· communication with other people and entities (especially upon
request)
· a unique way to solve problems and overcome difficulties
· greater intunement with our creative abilities and talents
· a lot of fun wacky stuff that shows us our inner world is
more expansive than we may think!
· as many different possibilities of experience that you can
(and do) come up with...
"An unrecognized unity and organization lies within all of your
dreams, beneath their diversity. And your dreams, while part of
you, also exist apart."
- Seth, Seth, Dreams and Projections in Consciousness p.174
So of course, it would be more accurate to say that many or all
of these things are occurring at once in our dreams, thus
emphasizing their true multi-dimensional nature. In this sense,
it is like all of the dimensions of our being interacting to
form cohesive and relevant dream events for beneficial
psychological purposes. Or to put it more simply, dreams can
really help us!
About The Author: William Ember is an self-trained explorer of
Lucid Dreaming and Astral Projection experiences, and has
recently authored the most comprehensive and in-depth training
guide to these experiences available anywhere. It is available
at: http://www.ultimate
Lack of sleep tied to retained pregnancy weight
Insufficient sleep during the months after childbirth may play a role in the retention of weight gained during pregnancy, research suggests. Complete news at...
Continuous Positive Airway Pressure (CPAP) is the most common treatment for obstructive sleep apnea (OSA). Except for tracheotomy, it is also the most effective treatment for OSA. CPAP is basically a computerized air pump that delivers pressurized air through a hose and then through a nasal interface into the patient's throat. The pressurized air splints open the upper airways, preventing the airflow pauses (apneas) and airflow... Complete news at...
Reasons for the association are unknown, researchers say Complete news at...
'Wake up-and-breathe' protocol appears to improve results, study says Complete news at...
Cutting down on medication, especially tranquilizers and antidepressants, and using wheelchairs and bed rails selectively, could help reduce the number of falls among nursing home residents, Swedish researchers report. Complete news at...
Lately, I have been talking a lot about difficulty sleeping, particularly insomnia. We have covered that topic fairly exhaustively, so I wanted to deal with a common occurrence, which when its chronic is considered a sleep disorder. It is something that we have all had at some time or another - nightmares. "Because I said to myself that my bed would comfort me, my couch would carry me in suffering. You have terrified me with... Complete news at...
I previously posted about the diagnosis of insomnia, the difference between primary and secondary/comorbid insomnia, and the importance of evaluating for and treating any underlying causes of insomnia. I encourage you to read my Secondary Insomnia post before reading any more of this post. Today I will be talking more about medication treatment options for secondary (comorbid) insomnia. Although persons with primary insomnia (insomnia... Complete news at...
Do you snore? Do you have trouble sleeping because your spouse "rattles the walls" with their snoring? Are you are a little overweight and not fully refreshed by your sleep? Do you doze off a lot and just feel like you lack energy during the day? Then maybe the best holiday "gift" you can give yourself or significant other is an evaluation for sleep apnea. Ironically, we haven't really talked much... Complete news at...
Continuous Positive Airway Pressure (CPAP) is the most common treatment for obstructive sleep apnea (OSA). Except for tracheotomy, it is also the most effective treatment for OSA. CPAP is basically a computerized air pump that delivers pressurized air through a hose and then through a nasal interface into the patient's throat. The pressurized air splints open the upper airways, preventing the airflow pauses (apneas) and airflow... Complete news at...
Reasons for the association are unknown, researchers say Complete news at...
'Wake up-and-breathe' protocol appears to improve results, study says Complete news at...
Cutting down on medication, especially tranquilizers and antidepressants, and using wheelchairs and bed rails selectively, could help reduce the number of falls among nursing home residents, Swedish researchers report. Complete news at...
Lately, I have been talking a lot about difficulty sleeping, particularly insomnia. We have covered that topic fairly exhaustively, so I wanted to deal with a common occurrence, which when its chronic is considered a sleep disorder. It is something that we have all had at some time or another - nightmares. "Because I said to myself that my bed would comfort me, my couch would carry me in suffering. You have terrified me with... Complete news at...
I previously posted about the diagnosis of insomnia, the difference between primary and secondary/comorbid insomnia, and the importance of evaluating for and treating any underlying causes of insomnia. I encourage you to read my Secondary Insomnia post before reading any more of this post. Today I will be talking more about medication treatment options for secondary (comorbid) insomnia. Although persons with primary insomnia (insomnia... Complete news at...
Do you snore? Do you have trouble sleeping because your spouse "rattles the walls" with their snoring? Are you are a little overweight and not fully refreshed by your sleep? Do you doze off a lot and just feel like you lack energy during the day? Then maybe the best holiday "gift" you can give yourself or significant other is an evaluation for sleep apnea. Ironically, we haven't really talked much... Complete news at...
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