Author: admin

When it comes to your kid, the main concern is how to get them in bed. Good sleep is essential for both adults and children. It helps to replenish the energy your kid needs for a productive tomorrow. A good amount of sleep can help maintain the kids’ mental and physical health. However, the real issue is that parents struggle while putting their children to bed. Babies and toddlers resist going to sleep. When they don’t sleep, parents can’t sleep, either, leading to a poor sleep regime for everybody in the family.

In this blog, we are sharing knowledge and tips to settle little ones and make them fall asleep. Before you get to the main topic, there is something you should know. There are no hard and fast rules for bedtime and every kid is different. The only thing important is to focus on a healthy sleep routine. Let’s dive right into it.

Importance of a Proper Sleep

Modern lifestyle is different, and it impacts the health of not only adults but kids, too. Getting good sleep is a part of a leading healthy lifestyle. Why is it so important for kids to have proper sleep? Check out the reasons:

●        Sleep enhances learning: It increases learning ability and brain development in kids of all ages.

●        Sleep helps in Growth: Kids and babies spend 50% of their time in deep sleep. It induces growth hormones that are considered to be essential for a child’s growth.

●        Sleep reduces injury risk: Kids get impulsive and clumsier when they don’t get enough sleep. It leads them to indulge in riskier behaviour.

●        Sleep protects the heart: Kids are prone to vascular damage due to circulatory stress hormones. A night of deep sleep can help the heart of the kids.

●        Poor sleep affects weight: Not getting enough sleep can increase obesity in kids. It is important to improve their sleep habits and regulate their weight.

●        Sleep and immune system: Immune response like that caused by viral infections can impact sleep. On the other hand, good sleep can strengthen the immune system, allowing for balanced and effective immune system. 

Tips to Cultivate good Sleep Habits

●        Know how much sleep they get: No. of hours of sleep depends on the kid’s age. Notice how many hours your kids sleep, their napping habits, and understand their sleep needs. These points can help you set bedtime rules for your kids. Check the sleep time based on their age:

●         1 to 4 weeks old: 16-17 hours per day.

●        1 to 4 months old: 17 hours of sleep, but they sleep more at night.

●        4 months to 1 year: 14-15 hours of sleep per day.

●        1 to 3 years: 12-14 hours per day.

●        3 to 6 years: 11-12 hours of sleep per day.

●        7 to 12 years: 9-12 hours of nightly sleep.

●        13 to 18 years: 8-10 hours sleep at night.

●        Turn off the screens:  Blue light from television and mobile screens disturbs the sleep-wake cycle. It can interfere with the hormone melatonin production. Melatonin is important to get sleepy within 15 minutes. Switch off televisions and all screens from the bedroom at least 2 hours before bedtime. 

●        Regular exercise: Physical activities will help them get to sleep quicker at night. You make sure that kids are doing regular exercise, which includes playing with friends, cycling, walking, etc. Playtime must be at least 3 hours before bedtime.

●        Create a sleep-inducing environment: The room atmosphere impacts the quality of sleep your kids get. So, it is best to create an ideal sleeping environment. You can keep their room cool and dark. Also, fluffy, cuddly, and soft toys can help your child sleep better.

●        Check on worries that affect kids’ sleep: Your child may have some sleep troubles. They may wake up at night, stroll in the room, snore, or resist going to bed. You should look out for the problems with their sleeping pattern. If your child is overtired, cranky, or sleepy during the daytime, consult with the doctor. Some kids have fears of sleeping alone or have sleep disorders, which cause them difficulties while sleeping.

●        Encourage good health and nutrition: Following a healthy diet can stimulate good sleep. Parents can plan a diet and check on nutrition to keep their health intact. Also, ensure that they are eating the right proportion of food. Don’t allow them to drink caffeine and aerated drinks in the evenings. You can give them a glass of warm milk or fruits before bedtime.

Consistent Healthy Sleep Routine 

Planning a consistent bedtime routine is crucial for babies, toddlers, and kids. It reduces the stress on parents and children. Bedtime rituals can help them to sleep well at night. They will start looking forward to these rituals and connect it with sleep.

●        Light playtime

●        A relaxing bath

●        Putting on pajamas

●        Brushing their teeth

●        Read bedtime story

●        Use soft snuggly toys

Key Takeaway

●        Good sleep habits can improve the sleep quality of your kids.

●         Enough sleep is important for brain development and healthy body growth.

●        There are multiple ways to get your kids to sleep at the same time every night.

●        Practicing the right methods to put your kids to bed can improve your sleep too.

People also ask (FAQ)

How can I help my child with sleeping problems?

You can improve your child’s sleep routine. It is easy to follow a few rules and tips to change their sleep patterns. Just follow these ways:

●        Create a plan

●        Make a timetable

●        Keep the noise down

●        The home vibes should be positive

●        Practice the tips every day

●        Consult an expert to overcome children’s insomnia

What causes poor sleep in kids?

These reasons can be the cause of insomnia in kids:

●        Eating sugary foods during the day

●        Experiencing stress – can be triggered by problems at home or school.

●        Caffeine contains drinks that can keep kids awake.

●        Some medical issues like sleep disorders, sleep apnea, or restless leg syndrome.

●        Medication can also cause poor sleep in kids.

What are three common sleep problems in early childhood?

There are so many sleep problems that could cause insomnia in kids. But here are the three common sleep issues that are likely to happen in early childhood:

●        Problems getting your child to settle down at bedtime.

●        Children face the issue of not being able to get back to sleep.

●        The child suffers from nightmares or is afraid to sleep in the dark. 

Once PregaNews confirms the good news, you are on your way to a parenting adventure. Once you have your baby in your arms, it’s going to be a rollercoaster ride in the initial stages. Make sure you enjoy every moment of it.

Stretch marks during pregnancy are a common complaint during this phase. Stretch marks usually develop in the sixth or seventh month of pregnancy. Stretch marks are pinkish streaks formed around stomachs, breasts, or hips when collagen and elastin fibers that keep your skin relaxed get stretched and break during pregnancy due to the pressure of quick weight gain. You can reduce the appearance of stretch marks during pregnancy when they are fresh. Once the scar colour changes to white, they are hard to fade.

The probability of developing stretch marks during pregnancy depends on your pregnancy and genetics. If your mother or grandmother had stretch marks, the probability is high that you’ll get them too.

How are stretch marks formed?

Stretch marks during pregnancy form when your body grows more rapidly than your skin can manage. It causes the elastic fibers beneath the skin to snap, causing stretch marks.

You usually gain about 30 pounds during the nine months of your pregnancy. Growing that fast causes stretch marks, especially around your belly and breasts, two areas that enhance the most during the pregnancy phase. Stretch marks can also form on the thighs, buttocks, and upper arms. Stretch marks during pregnancy often begin out reddish or purple, but later they gradually change to white or grey.

According to the American Academy of Dermatology, about 90% of women get stretch marks after completing their sixth or seventh month of pregnancy.

If you have a lighter complexion, you are likely to develop pinkish-type stretch marks during pregnancy. Darker-skinned women are more likely to get lighter stretch marks than their skin tone.

The risk factors involved in the development of stretch marks

Stretch marks during pregnancy do not cause any serious health concerns; the permanent scar of skin tissue may cause some itching and burning sensations. In addition, they may cause some emotional stress amongst new Mums.

Researchers have discovered several factors that may play a critical role in the occurrence of stretch marks during pregnancy, such as genetics, hormone changes, age, BMI, mechanical stress on the skin, etc. Some other factors are associated with the development of the stretch marks, even though they are not fully understood yet. Let’s explore some of them.

1. Factors that are associated with genetics

• If your Mum or sister developed stretch marks during pregnancy, the probability of getting stretch marks is around three times higher compared to pregnant women who have Mums/sisters who didn’t get them.

• If you get stretch marks during puberty, there’s a higher risk of occurrence during pregnancy.

2. Factors associated with mechanical stress on the skin:

• During the pregnancy stage, the connective tissue is completely damaged, as a result, the strength and elasticity of the tissues decrease. This entire process is indirectly linked to genetics.

• Hormones such as Glucocorticoids may impact the production of collagen and elastin fibers.

• Occurrence of an inflammation phase.

• Changes associated with visual vascular changes (i.e. making the stretch marks red/purple).

3. Factors that are associated with an expectant mum:

The following factors affect the severity of stretch marks:

• Rapid weight gain during pregnancy.

• High BMI before pregnancy.

• Use of chronic steroids.

• Younger women (under 20 years of age) are at “higher risk” of developing stretch marks during pregnancy.

4. Factors that are related to baby:

• The larger the size of the baby, the higher the chance of occurrence of stretch marks.

• If you are expecting more than one baby, the probability of the occurrence of stretch marks during pregnancy is higher.

Can we prevent stretch marks during pregnancy?

Unfortunately, there’s no way to cure stretch marks. Try to keep your skin hydrated with a rich lotion or cream; it will make your skin feel better, look smoother and more toned, and lessen the itch that increases with your growing belly. Though there’s no reliable way to cure stretch marks during pregnancy, however, there are some natural ways to prevent stretch marks during pregnancy.

Here we have highlighted a few steps to cure stretch marks during pregnancy.

• Staying hydrated is beneficial during pregnancy for many reasons. Water helps carry vital nutrients to you and your growing fetus and cures urinary tract infection (UTI) which is common during pregnancy. Additionally, a proper level of hydration can reduce fatigue, prevent swelling, and even prevent morning sickness.

• Seeking professional advice for healthy weight gain is the best way to avoid stretch marks during pregnancy. Avoid weight gain rapidly, since stretch marks usually form when your skin tissue is pulled apart quickly.

• Vitamin D can also help you to reduce the appearance of  stretch marks during pregnancy[3] . It is important to expose yourself to direct sunlight carefully during the pregnancy phase. You should be cautious while exposing yourself as your skin tends to be more sensitive during pregnancy. Make sure not to get too overheated or dehydrated.

It’s better to treat your new stretch marks as soon as possible. Your doctor can help determine the reasons for the occurrence of stretch marks and will give you the best guidance on treatment options.

(https://www.healthline.com/health/how-to-prevent-stretch-marks#vitamin-c)

• Maintaining a healthy, balanced diet is paramount for baby growth and development. Stretch marks during pregnancy may form because you are falling short of certain vital nutrients. Vitamin C, E, D, and Zinc are some of the key elements of a healthy pregnancy diet that can help to reduce appearance of   stretch marks during pregnancy.[1] [2] 

(https://www.arobgyn.com/5-tips-for-avoiding-stretch-marks-while-pregnant/) (https://www.healthline.com/health/how-to-prevent-stretch-marks#vitamin-c)

FAQ

1. Can we avoid stretch marks during pregnancy?

You can follow these four steps to cure stretch marks during pregnancy.

• Intake of vitamin C, E, D, and Zinc are some of the vital elements of a balanced pregnancy diet that can help to reduce the appearance of stretch marks during pregnancy[4] .

• Stay hydrated during pregnancy to avoid stretch marks.

• Seek doctor advice for healthy weight gain.

• Vitamin D can also help you to cure stretch marks during pregnancy. You can expose yourself carefully to sunlight without overdoing it.

2. What month of pregnancy do you start getting stretch marks?

Stretch marks usually develop in the sixth or seventh month of pregnancy.

3. Do stretch marks disappear after pregnancy?

Most stretch marks will disappear naturally after your baby is delivered. You can make them even less noticeable with several treatments.

4. How can I fix my stretch marks during pregnancy?

Stretch marks during pregnancy may form simply because you are lacking certain vital nutrients. Vitamin C, E, D, and Zinc are some of the important elements of a healthy pregnancy diet that can help to reduce the appearance of  stretch marks during pregnancy.  Staying hydrated is beneficial during pregnancy.

5. What are the first signs of stretch marks?

If you have a lighter complexion, you will tend to develop pinkish types of stretch marks during pregnancy. Darker-skinned women are more likely to get stretch marks that are lighter than their skin tone.

Once Prega news delivers the good news, be prepared for the parenting journey and watch those stretch marks appear. It is a natural process that can’t be eliminated but you can make efforts to reduce the same.

Being pregnant in hot weather can be uncomfortable. Heatwaves and extreme temperatures can put you at risk of dehydration and sunstroke. Here are some suggestions for staying cool while pregnant.

It is common for pregnant women to feel hotter. Although there is little evidence that core body temperature rises during pregnancy, skin temperature appears to rise.

Being pregnant during the summer can be difficult for some women. Dehydration, fatigue, and even heat stroke can occur as a result of hot weather or a heatwave. As a result, it’s critical to find ways to stay cool while pregnant.

Keep Hydrated

During the summer, water should be your best friend because it helps to regulate your body temperature. When you’re well-hydrated, your body is better able to expel heat, primarily through sweat, which cools the skin as it evaporates. The American Pregnancy Association recommends pregnant women drink 8-12 glasses of water per day, and more if they will be engaging in strenuous activities – specifically, an additional 8-ounce glass for every hour of activity. Because electrolytes are lost through sweat and are an important component of hydration, make sure you’re replacing them with foods like olives, bananas, spinach, and sweet potatoes.

Find a nearby pool or body of water to exercise in

While exercise is important for maintaining your health during pregnancy, working out in hot weather may put you at risk of overheating. To avoid this risk, swim in a safe body of water or a nearby pool. Swimming not only keeps you cool, but also provides a gentle whole-body workout while increasing circulation, relieving swelling, and reducing stress.

Avoid eating or drinking anything that is warm

Due to the body producing more heat when it consumes warm food or drink, such as hot soup or tea, it is best to choose cooler alternatives, such as cold soups or iced decaffeinated tea. Make use of your imagination when it comes to food and choose cool alternatives to your favourite warming treats.

Make Frozen Fruit Snacks or Popsicles at Home

Make your own popsicles to relax, enjoy a sweet treat, and get calcium, vitamins, minerals, and fiber. Fill your popsicle moulds with unsweetened yoghurt and your favourite fruits, then place them in the freezer for about 5 hours. Yoghurt and blueberries are two popular combinations, as is yogurt with strawberries and pineapple.

If you don’t eat dairy, leave out the yoghurt and replace it with frozen grapes or watermelon slices for a tasty, healthy, and refreshing treat. Choosing watermelon? Skip the hassle of removing the seeds because they are high in protein and help to regulate blood pressure and carbohydrate metabolism. Furthermore, these delectable seeds contain monounsaturated, polyunsaturated, and omega-6 fatty acids.

Make Use of Peppermint Essential Oil

By putting 3-5 drops of peppermint essential oil is an essential oil diffuser or mixing one drop of the essential oil with one drop of carrier oil, such as coconut or jojoba oil, and rubbing it on your chest and shoulders, you can enjoy the cooling, invigorating, and nausea-relieving effects. Another option is to soak your feet in a tub of cool water with two drops of peppermint essential oil and ½ cup of Epsom salt. You can also apply 1-2 drops of the oil to a washcloth, soak it in cold water, wring it out, and place it across your forehead.

Hibernate

When the weather is extremely hot, don’t overexert yourself by participating in too many outdoor activities. Allow yourself to unwind in a cool room with the shades drawn, perhaps even snoozing for a while. Speaking of snoozing, a nap is another great way to cool down because your body temperature drops during sleep because you use less energy than when you’re awake.

If the heat is really getting to you, take a cool bath, light a candle, put on your favourite relaxing music or meditation recording, and enjoy a sweet respite from the summer heat.

Cooling and Purifying Houseplants can be Used

Certain plants excel at both cooling and purifying the air in a room. The aloe Vera plant, Areca palm tree, Ficus tree, fern, and snake plant are a few favourites. Purchase a few of your favourites from your local nursery and place them in the rooms where you spend the most time.

Wear Clothing That Is Loose, Light, And Breathable

Not only does loose clothing keep tight material from digging into your skin (which may or may not be swollen), but it also speeds up sweat evaporation, allowing your skin to cool faster. Lighter colours absorb less heat, and linen is one of the most breathable fabrics, so light-coloured linen clothing is especially cooling.

Close the shades at night and open the windows at night.

If you don’t have air conditioning, one of the best ways to keep your home cool is to open the windows in the evening after the heat has subsided. Fans can even be placed in or near windows to draw cool air in. Then, in the morning, close the windows and blinds to keep the cool air in and the sun out.

Create a Relaxing Sleep Environment

Sleep is one of the most important activities a pregnant woman can do, it’s critical to create a sleeping environment that keeps you at a comfortable temperature. What you sleep in and on matters, so choose loose pyjamas made of cotton, silk, or linen, and dress your bed in bamboo or moisture-wicking sheets. From there, make sure you have moving air from a ceiling or floor fan and think about blackout curtains so you don’t wake up to the sun’s glare first thing in the morning. Wrap a freezer pack in a pillowcase and place it under your feet if you want to feel really cool.

FAQ’s

1)      Can summer heat affect pregnancy?

Ans: Yes, the summer heat can have an effect on pregnancy. A body temperature of 102.2 degrees Fahrenheit or higher can cause heat exhaustion, heatstroke, or dehydration. Premature birth, low birth weight, stillbirth, and congenital disabilities can all be caused by overheating during pregnancy.

2)      Which fruit is good for pregnancy in summer?

Ans:  Melons and watermelons are water-rich fruits that help you stay hydrated. Apples have a high iron and fiber content. Peaches, plums, kiwi, and lemons are high in vitamin C, which aids in immunity and iron absorption. Guavas are also high in vitamin C.

3)      What is too hot for pregnancy?

Ans: According to medical research, overheating during pregnancy can endanger your baby. According to health guidelines, a core body temperature of 102°F (39°C) or higher can be too hot for your child and you.

4)      What can you do on a day when pregnant?

Ans: Pilates, yoga, swimming, and walking are also excellent activities for most pregnant women, but consult your doctor first before beginning any exercise program. Try to get 30 minutes of exercise in on most days of the week but pay attention to your body and don’t overdo it.

5)      Does heat affect a baby in the womb?

Ans: If the mother’s temperature rises above 102 degrees, it can have an impact on fetal growth and, in some cases, result in cleft palate. Dehydration and high body temperature can both reduce the amount of amniotic fluid in the amniotic sac. The fluid allows the baby to move around freely within the womb.

Once Prega News delivers the good news to you, it is a long journey to traverse before you can hold your angel in your arms. Make sure the journey is comfortable and the heat doesn’t get to you.