Mama and Papa Bedtime Routine: Fun new product to soothe YOU to sleep

I have recently found a handful of pampering products that make you feel relaxed and ready to drift off to sleep. You can make them a part of your bedtime routine.

Begin the wind down of your evening an hour or so before your actual bedtime.

Isn't it nice to wash away the worries of your day and soak in silence as you get ready to sleep. I highly recommend DANI bath's Lemongrass Lavendar vitamin bath soak. It has a wonderful and calming fragrance, a skin nourishing feel, and gives you a wonderful reason to relax in a hot bath. It is made out of sea salt, aloe vera, mango seed oil, and vitamins A, E, and C


Ole Henriksen makes invigorating night gel that "contains a concentrated complex of alpha hydroxy acids, this powerful treatment gel will help you wake up to a brighter, more luminous complexion." It also has the benefits of being an all natural product that can help smooth and refine the texture of your skin. A great addition to your nightly bedtime routine.


I like to follow up the night gel with the best smelling night cream. I fell in love with this product the first time I used it. Sweetsation Therapy makes Organic Aqua Tica Botanical Night Cream. "This cream feels like thick water on your face, with Sea Kelp, Spirulina and Cucumer, providing continuous hydration to your skin all night long." It also contains a combination of essential oils that add nourishment, elasticity, suppleness, delay the aging process, take away dead skin cells and speed up renewal. "The relaxing blend of essential oils will put your mind in a happy place therefore helping you relax and drift to sleep." This is a wonderful organic product for before, during, and after pregnancy. (For a 20% discount on products use Code: 112093109 at checkout, expires 12//31/09).

After washing your face and brushing your teeth, light a candle, sit back with a book, and let your husband massage your feet.

DANI bath also makes a 100% soy wax candle that also comes in the calming Lemongrass and Lavendar scent. Continue your relaxing bedtime routine with this wonderful aroma wafting through the air.

And Sweetsation Therapy has an aromatherapy citrus scented massage oil. Baby Sweet Kisses Bottoms Up organic after baby bath soft massage oil can be used on your feet or your sweet baby's feet or whatever else needs massaging. It is made to moisturize, regenerate, and condition the skin with a blend of Sunflower Oil and Coconut Oil.

Aromatherapy- Can It Help Me Sleep?

Aromatherapy sounds nice- you associate it with candles, day spas, and massage... relaxation- ahhh! But, what do all those pleasant scents actually do to your senses? With a little more information we may be able to help ourselves calm down as the day ends and sleep approaches. Although, aromatherapy is not a proven science, it may be fun to figure out what helps calm you down at the end of the day, here are a few scents that may give you the sense of relaxation.

Lavendar: feelings of contentment, mild sedative and calming effects, soothes babies, soothes new mothers, promotes sleep

Ylang-Ylang: decreases alertness, promotes calmness, reduces stress, un-wind, destress

Lemon: anti-depressant effects, stress relief

German and Roman Chamomile: can help with insomnia and anxiety

Jasmine: relaxes, soothes

The Kids are Down, My Teeth are Brushed, and I Slip into My Sheets

I love new sheets, freshly laundered sheets, crisp sheets, soft sheets. Isn't it the best feeling to lie down after a guaranteed tiring day onto a bed freshly made (probably by you). And isn't it better when you have good quality, crisp sheets, that smell like they were just laundered (by you too). I have recently reviewed some top quality sheets that I absolutely adore!

Pottery Barn's Organic 400-Thread-Count Supima Sheet Set is wonderful. Nice, soft organic fabric in three tasteful colors is just what you want to cuddle up with as you drift to sleep tonight. It also has a wonderful feature that I love as the primary bed maker in my house. This special little inner pocket that your pillow slips into, so no more pillows falling out of the opening- it keeps it "concealed and in place".

Coyuchi also makes great organic sheets. They come in a variety of styles and colors. I personally love their white lace sheets- with a very simple row of lace incorporated into the 7 inch attached hem. They also offer a standard pillow case or envelope style pillow case. These sheets have a very crisp and linen feel that I love. Use the coupon code: lullaby luna at checkout and receive 15% off your entire purchase.

Karen Neuburger also provides a luxurious sheet set. 100% Cotton Sateen leaves you drifting to sleep in some of the smoothest sheets I have ever experienced. Soft, durable, and breathable- what more could you want in a sheet. They also come in bamboo fabric.

My Top 10 Sleep Tips for Parents

1. Prioritize your children's sleep- they need it and you need it. This is the only way for you to get good sleep!! If you need help to make this happen- get it!!

2. Now, make your sleep a priority. Come up with a daily routine of 'to dos' so you have an efficient plan every night to get stuff done and not continue the endless list of 'to dos' late into the night. Take the time to wind down every evening and go to bed with enough time to get a full night's sleep.

3. Just like you make sure your children's sleep environment is quiet, cool, and comfy- make sure yours is too. Make sure you have a good pillow. Make sure you let your room cool off on those hot summer nights. Make sure your room is quiet- try a sound spa or white noise machine.

4. Many of us have tvs in our room and will sit in bed and watch tv or read in bed until you fall asleep. It is suggested that the bedroom is used only for sleep and sex. If you struggle with falling asleep at night, I would make a point of cutting out extra bedroom uses.

5. Avoid caffeine, nicotine, and alcohol close to bedtime.

6. Exercise! Exercise is a great way to prepare yourself to fall asleep at night. But, make sure you finish 2-3 hours before lights out.

7. Nix the bedtime snacks or that bowl of ice cream before crawling into bed. It is best to finish eating a couple hours before hitting the sack.

8. Don't end your night by pushing the off button on the tv. Try to read, take a bath, talk to your husband... as part of your wind down time. Turn off the tv an hour before going to bed.

9. Avoid stressful conversations in bed or right before bed. You want to go to bed relaxed and ready for dreams of sugar plums. I know this from personal experience- you will miss out on your much needed sleep as you process these issues. Save them for an earlier hour.

10. If sleep issues continue talk to a doctor or other sleep specialist.

YOUR Bedtime Routine

You have your kids bedtime routine down: bath, pajamas, teeth, story, kiss and hug, and lights out. Then, you race off to clean up dinner, throw a load of laundry in, check email, and before you know it, it is 10pm, and you haven't taken any time for yourself. So, you sit down in front of the television, and watch Gray's Anatomy for an hour. And scurry off to get ready for bed, where you skip flossing because you are beat and you want to try and get your needed 8 hours of sleep.

Now in bed, you toss and turn as you try to quickly forget the trials and triumphs of the day and ignore the 'to dos' of tomorrow. Finally, you drift to sleep 45 minutes later as you try not to forget you are supposed to bring snack to preschool in the morning.

STOP!! We all need to stop. We are probably all guilty of this psychotic parent behavior. We need to create our own bedtime routine. We need to relax and calm down, take frantic down a few notches, and revisit the days when life was simpler. Don't remember? Well, let's start from scratch.

Some things to consider as you develop a nighttime routine:
1. What time do you need to get up? If you need to get up at 6am- figure out your bedtime by subtracting 8 hours... hmm- 10pm... yes, your new bedtime.
2. Turn off the TV, computer... an hour before bedtime- thank goodness for DVRs right?
3. Avoid exercising 3 hours before bedtime, especially if you are one to struggle with falling asleep at night.
4. Follow this routine weekdays and weekends.
5. What is your bedroom like? You want it to be dark, comfortable, and cool. You may also want to consider a fan, sound spa, or other white noise maker to help drown out outside noises and possibly your mind.
6. Plan your dinner time earlier- you want to be done eating 2-3 hours before bedtime.
7. Avoid caffeine, nicotine, and alcohol.

Now, what should you include in your bedtime routine- some things to consider:

• Bath or shower- use some nice aromatherapy bath salts
• Journaling to clear your full mind
• Reading a book- make sure it a relaxing book
  
• Playing a game with your husband or talking about your days
• Listening to relaxing music
• Taking the time you need to wash your face, brush your teeth...
  

Nap 26 Give-A-Way

Friends,

Subscribers may comment on this post for the chance to win a Nap 26 mp3 unit. Please pass it onto friends- this is a great product- don't miss out!!

Happy napping,
Courtney

*Contest ends August 1.

Nap time, who has time for a nap?

Do you take naps? Besides when you are pregnant?

Naps can be very refreshing in the middle of the day. But, really who has time for one? You just have to push through that hump and get everything done... What if you could take a 26 minute nap and feel totally refreshed and really ready to complete your 'to do' list?

Nap26 is a solution to the needed sleep and refreshment we could all use in the middle of the day but don't have the time. Nap26 "uses binaural beats to train the brain to relax and to awaken without the risk of grogginess. A scientific digital modulation process inserts precise pulses and beats that the brain hears." It sounds like you are listening to a waterfall/white noise. This is a nice way to fall asleep and distract you from that gosh darn list.

The great part is that it works, and it wakes you up 26 minutes later. I have done this so many times and almost every time I wake up thinking that I didn't go to sleep and that it didn't work because my ipod is silent. Funny thing is that when I look at it- I realize that it completed the 26 minutes and now I am awake just like it says it is to work. I have shared this when many people and they have had the same experience- thinking that it didn't work and then realizing the 26 minutes has passed.

Why nap?
"Frequent and regular short-term naps under 30 minutes have been shown to:

• Increase Performance and Productivity
• Improve Ability to Concentrate and Focus
• Reduce Stress and Moodiness
• Improve Health & Vitality
• Improve capacity for Memory & Learning
• Stimulate Boost Creativity"


Note: Must be used with ear phones.
Cost: $15

Keep a look out for a Nap26 Give-a-way

And check-out Easy2Sleep- another product that helps you relax and fall into a deep sleep.

I Want to Sleep Alone!!

Q: How do I keep my bed to myself? One kid or the other seems to always be coming in during the night and getting into bed with us...

A: As hard as it is to peel your tired body out of bed, you have to do it. You have to escort that sweet little munchkin right back to their bed. Tell them it is still bedtime, and they need to go back to sleep in their own bed. You need to be consistent about this and stick to your guns if you want them to stay in their bed and out of yours.

In September, I am reviewing a few different clock options that can help your child understand when it is sleep time and when it is okay to be awake time.

Question for You

Q: What do you lose sleep over? Let us know. And how do you deal with it?

Eating, Exercise, and Sleep

Q: I eat pretty healthy, at least try to, and I try to exercise... Why don't I feel good?

A: We want to feel good- good about ourselves, and just good. We want our bodies to feel healthy. No one wants headaches, backaches, leg aches... To feel good we need to eat well and exercise, but we also need to get a good night sleep. "One thing sleep specialists and doctors know is that adequate sleep is necessary for healthy functioning."

Q: I sometimes have a hard time going to sleep at night after exercising, when should I exercise?

A: "A good workout can make you more alert, speed up your metabolism and energize you for the day ahead, but exercise right before bedtime can lead to a poor night’s sleep. All the jumping jacks in the world won’t make up for a night of tossing and turning! Sleep experts recommend exercising at least three hours before bedtime, and the best time is usually late afternoon. Exercising at this time is beneficial because body temperature is related to sleep. Body temperatures rise during exercise and take as long as 6 hours to begin to drop. Because cooler body temperatures are associated with sleep onset, it’s important to allow the body time to cool off before sleep." (According to the National Sleep Foundation) You will have to figure out when exercise can best fit into your schedule- early in the morning, in the afternoon, a few hours before bedtime? There are many considerations as a parent: child care, getting dinner on the table, getting kids in bed, etc. It is no wonder how this ends up right before bedtime.

Q: I know I don't get enough sleep. I am always tired and I try to combat my tiredness with coffee? Is this okay?

A: It is very tiring and busy to be a parent. We always have things to do and then more things to do. Our 'To Do' is never completed, and we would always like to have some more free time to enjoy some of our own hobbies. But, we also need to listen to our bodies and stop. We need to realize that our 'To Do' list will never get done and chill. We need to make sleep a priority! By making sleep a priority- we are going to be able to stop relying on a caffeinated pick me up (or two or three or??) to get us through the day. "In fact, lack of sleep creates a vicious cycle – the more tired you are, the more caffeine you’ll consume to stay awake during the day; but the more caffeine you consume, the harder it’ll be to fall asleep at night. Not only are foods and drinks high in caffeine likely to keep you up at night, but they’re also usually replete with sugar or artificial sugar and not much else. When a healthy snack such as a carrot or granola bar is replaced with a can of Mountain Dew, you’re at higher risk for putting on weight and it becomes harder to sustain energy for a longer period of time." (National Sleep Foundation)

Take the time for yourself to exercise at least a few times every week, eat healthy (it is good for your kids too), and get the sleep you need to be the healthy, happy, and clearly functioning mamas and papas we need to be.

Product Review: Casablanca PJ by Natori

What mom doesn't want to feel pretty, yet cozy at the end of the day?
Natori has a buttery soft pajama set called the Casablanca PJ. It’s extremely comfy and light with gorgeous lace detailing so Moms can feel feminine and pretty at the same time. It is made from 65% Modal and 35% Polyester making it a very smooth, soft fabric. I highly recommend finding something comfortable to wear to enhance your sleep environment. I love a new pair of soft pajamas that just melt to your skin- the Casablanca PJs do that! It retails for $160.

Sleep Ponderings From Us: As Her/His Head Hits the Pillow...

As Mom's Head Hits the Pillow: Most nights I am tired and ready to go to sleep, but some nights as my head hits the pillow my mind is racing. Racing with what I have to do tomorrow, what kind of parent I want to be, areas I need to work on, things I want to write about... Nights like this make it very hard to fall asleep and get the sleep I need so desperately to be the non-cranky, ready to deal with excited children, patient, loving mom I want to be. And yet my mind races as much as I tell it to turn off. Some nights I just pull out a piece of paper and write down all of my thoughts to clear my mind and expedite sleep. Some nights I get up- especially if the husband has started snoring- and go do something- especially if it is a something that is making my mind race. Some nights I just wait, or count sheep as I reach for the realm of sleep.

As Dad's Head Hits the Pillow: There is always something on my mind. If I'm not worried about work or bills or my children or other heavy life situations I get to dream a little. Dreams range from surfing to fly-fishing to farming, but they always settle me into a peaceful sleep. Having experienced the stress of owning a company and zero-income months I've become a pro at interrupting stressful thoughts and replacing them with good dreams. If I can't seem to shake a bad thought I get up and read or journal.

Sunday Sleep Dilemma: Stress and Sleep

Q: How much does stress effect our sleep?

A: According to the National Sleep Foundation not all insomnia is due to stress but it is highly probable. "Stress causes insomnia by making it difficult to fall asleep and to stay asleep, and by affecting the quality of your sleep. Stress causes hyperarousal which can upset the balance between sleep and wakefulness." So, the solution is easy right? You remove the stress and you remove the insomnia. This is true- but is it that easy? Can you remove the stress?

Some tips on resetting your sleep from the National Sleep Foundation:
1. Set your bedtime and waketime according to the number of hours you are currently sleeping. If you are sleeping six hours for example go to sleep at 12am and wake up at 6am. Then, gradually increase the amount of time you sleep by 15 minutes or so every few days.

2. Take some time for yourself and relax before bedtime. Your brain actually needs this cool down period before going to sleep- NSF suggests beginning this process 2 HOURS before you plan on going to sleep. I am certain this is atypical for most parents- but give it a try! We are better parents when we are well-rested. Stop phone calls, email, work... and an hour before bed stop TV. Ideas for filling this time: bath, reading, playing a game with your husband, listening to music...

3. Only use your bedroom for pleasant activities. You don't want to feel anxious or tense when you go to bed.



Some tips on reducing stress:
-Avoid or limit caffeine- it can actually enhance stress levels and effect your quality of sleep.
-Journal
-Take a bath and read a book
-Exercise- but not too close to bedtime
-Sex- known to be a tension reliever
-Music
-Take a mid-day nap (check out Nap 26 next Monday)
-Get a hug, give a hug
-Daydream- better yet daydream in a hammock
-Take up a hobby to help you unwind in the evenings: drawing, painting, writing, playing music. singing, gardening,...
-Laugh!!
-Take a walk
-Eat a balanced diet, limit caffeine and alcohol
-Play a game

You need sleep to function well. Take the time to let go of stress, take some time for yourself, and do what you need to do to get adequate sleep. Most of the things that cause you stress and cause you to busy yourself can wait until tomorrow.