how to get a sound sleep

Improper Sleep cycle in ADHD and ASD kids

how to sleep fast
| aadyasathe

Have you spotted your little one roaming in the whole house late at night? Does he wake up suddenly in the middle of night and is unable to sleep back? Does he often wakes up multiple times from sleep upon small sounds ? If yes, these are strong signs of an improper sleep cycle. Children with ADHD (Attention Deficit Hyperactivity Disorder) are twice as likely to experience sleeplessness than their peers, while children with ASD (Autism Spectrum Disorder)  are two to three times more likely. Improper sleep cycle can in turn disturb the entire schedule of the day by not letting the child properly focus in performing his daily activities. Thus it’s very important to understand this issue better and take appropriate steps in this regard.

Let’s try to dig a little deeper into it!

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WHAT CAUSES SLEEP PROBLEMS IN CHILDREN?

Some of the likely causes include side effects of medications, comorbid medical issues and genetic abnormalities that mess with the sleep cycle.

1. Side effects of medications: Treatment of ASD and ADHD involves the use of high power medications for treating anxiety, depression. This can in turn affect the mental state of the child and can also affect his/her timely routine. These medications may result in disturbed sleep patterns due to hyperactivity before bedtime. Another typical side effect of antipsychotics and ADHD drugs given to children with ASD is drowsiness.

2. Comorbid health conditions: Individuals with autism also suffer from gastrointestinal issues, attention deficit hyperactivity disorder (ADHD), or anxiety. They combinedly interfere with proper goodnight sleep. For instance, constipation-related cramps may keep a person with autism up at night. Sensory sensitivity to light, sound, or touch may be a factor in trouble falling asleep.

3. Abnormal Geneplay: Inverse melatonin (Sleep hormone) mechanism is seen in case of kids with ASD. As compared to others, their levels peak in the morning, which affects their sleep-wake pattern. And thus they face severe difficulty with sleep at night.

WHY IS PROPER GOODNIGHT SLEEP IMPORTANT?

A peaceful night sleep is very precious to keep the brain proactive all along the day. It is a must for leading a healthy life. Your brain organises the events of the day before while you sleep, sharpens your memory, and causes the production of hormones that control your mood, energy level, and mental clarity. For this, the brain needs 7 to 8 hours of sleep to finish its work. Without proper sleep, it gets harder to concentrate and respond quickly. Sleep is crucial for several brain processes, including the communication between nerve cells (neurons). So, you must be wondering right? How can we regularize our sleep cycle?

Continue reading to get to know about some effective sleeping tips!

TIPS TO IMPROVE SLEEP

Humans are indeed creatures of habit! Let’s look at some effective ways to fall asleep.

  1. Bedtime setting: Good sleep habits are encouraged by a consistent bedtime routine that begins at approximately the same time each night. Younger children may feel more prepared for sleep if they have a nightly routine that includes a bath, story, and bed. A quiet conversation with you about their day followed by some alone time to relax before lights out may be part of the routine for older kids. For example: 30 minutes before bedtime, start some quiet activities like reading or drawing in the family room. Then 15 minutes before bedtime, get your child to clean their teeth and go to the toilet.
  1. Sleep with weighted blanket: Kids with neuro-developmental problems like ADHD and ASD frequently have poor sensory perception making it difficult for them to grasp where their bodies are in space. Over the course of the night, a thick, weighted blanket can exert deep pressure on the body’s muscles and joints, helping with the control of an unbalanced sense of self and help in calming an overactive central nervous system. The body’s natural ability to fall asleep can be supported by regulating and soothing the senses.
  1. Enough physical activity: Encourage your youngster to be more active during the day if you can. Ample natural light during the day also aids with sleep, so it’s ideal if your youngster can be active outside. For eg: Simple activities like skipping, jumping or jogging helps the child to remain proactive and also strengthens the muscles. It gives the child a sense of satisfaction about the activity performed. At the end of the day, a feeling of relaxment can help the child to sleep peacefully.
  1. No stimulants before bed time:  Energy drinks, coffee, tea, chocolate, and cola all contain caffeine. Make sure your youngster stays away from these things, especially later in the day or at night. Because it acts as a stimulant and can mess up with sleep. If your child stays away from excitement, TV, and screens an hour before bed, they are more likely to relax and fall asleep at ease.
  1. Set up a sound and comfortable environment:  The environment around directly casts its impact over sleep. Children with ADHD or ASD may find it difficult to sleep in a noisy or disturbed place. Make sure your child’s sleeping area is peaceful, dimly lighted, and not too hot or cold. Gradually remove items that can prevent your child from falling asleep pleasantly. A favourite soft toy on the bed, for instance, would be OK. However, it could be difficult for your youngster to feel at ease in bed if they have a large collection of toy automobiles in their bedroom.

Also check: Foods that help with sound sleep

These tips must be followed with proper food intake.

FOODS THAT CAN REGULATE SLEEP CYCLE

Some foods that can help up in regulating the sleep cycle include:

1. Nuts

Nuts including almonds, walnuts, pistachios and cashews are considered to be a good food source for sleep. They contain melatonin as well as magnesium, vitamin B6, protein and zinc. Magnesium is helpful in promoting sleep because of its ability to reduce inflammation (body heat). Nuts also help in reducing cortisol stress hormone that disturbs the sleeping. (What nuts are easy protein sources?)

2. Pumpkin seeds:

A study published in 2005 in Nutritional neuroscience suggested that consuming tryptophan alongside a carbohydrates source is one of the best ways to treat sleep deprivation. They are rich in healthy fats, magnesium, fibre, antioxidants and zinc. If your kid has trouble sleeping, give a few pumpkin seeds before bed with small amounts of carbohydrates such as a piece of fruit. It may be beneficial in providing the body with tryptophan needed for melatonin production, which can lead to better sleep. For younger kids, powdered pumpkin seeds can be an option

3. Chamomile:

Chamomile is safe to consume and effectively helps in relaxing the kid. It’s a dried flower. These flowers are white and yellow and look like beautiful little daisies. It is native to Europe and Asia. Its mainly used for medicinal purposes to calm the mind by mildly inducing sleep. It Improves relaxation and relieves stress, reduces anxiety, promotes sleep and relieves insomnia.

4. Lemon Balm:

Lemon balm extracts: A Phytomedicine Compound Improves Symptoms of Hyperactivity, Attention Deficits, and Impulsivity in Children. As per the study conducted by NIH, The fraction of children having strong/very strong symptoms of poor ability to focus decreased from 75% to 14%, hyperactivity from 61% to 13%, and impulsiveness from 59% to 22%. (https://pubmed.ncbi.nlm.nih.gov/24837472/)

5. Antioxidants:

Pure Cocoa powder (unsweetened) contains an important brain boosting antioxidants molecule named epicatechin which is helpful to improve cognition in studies. Hence, cocoa powder is also an important brain development food for children.

Sleep well chocolate spread rich in ayurvedic herbs like Chamomile and lemon balm helps in reducing hyperactivity by promoting a good sleep.

Hyper Less chocolate spread with its natural ayurvedic ingredients like Gotukola, Ginkgo Biloba and St johns helps in enhancing the focus, concentration and reduce hyperactivity in kids.

Products:

It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Ayurvedic spreads is an easy solution to feed daily nutrition for Immunity, Eye, Brain development, Bone strength and overall growth to kids without any fuss. To know more about kid’s ayurvedic foods –SHOP HERE.

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India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

For Kids who are Hyperactive and don’t have proper sleep cycle, give Kids & Teens Sleep Well Chocolate Spread | 0% preservatives | 0% refined sugar | 0% palm oil | Fortified with CHAMOMILE, LEMON BALM | ORDER |

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Gut and Sleep: How is it Linked?

sleep disorders
| Rupali

According to a study, India is the second most sleep deprived country in the world. Our sleeping patterns depend on a variety of factors. Stress, anxiety, restlessness, and also an unhealthy and poorly managed lifestyle are just a few of the well-known and apparent examples. But one of the most crucial elements that most of us are unaware of is that gut health has a strong link to and influence on sleep patterns or sleep disorders. However, it’s possible that your gut microbiota is keeping you awake if you can’t get a good night’s sleep or if you spend virtually the whole night shifting and tossing.

Also check, Foods that help the child in sleeping well

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Connection between Gut and Sleep disorders:

According to the research, the type of bacteria in your stomach is responsible for the quality of your sleep. A healthy gut encourages a good night’s sleep. In addition, gut bacteria generate chemicals including dopamine, serotonin, melatonin, and GABA, which aid in sleep induction. These are the sleep-regulating hormones. Moreover, the gut is directly connected to the brain. As we all know, the brain is the command centre of the body. Gut bacteria have a huge impact on influencing the brain to maintain a healthy sleep cycle.

HOW PREBIOTIC GUT DRINK WILL HELP TO IMPROVE sleep?

Prebiotics can help you improve your sleep pattern and also reduces stress by protecting and maintaining a healthy gut microbiome. Here is the simplest way to feed prebiotics to your child every day.

(1) 1 serving of PREBIOTIC GUT DRINK will provide prebiotic essential for healthy gut.

(2) Combine PREBIOTIC GUT DRINK with 1 spoon of sleep well chocolate Spread to maintain a healthy gut and improve sleep pattern.

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs

For kids with sleep deprivation, give Prebiotic Gut Drink + Kids and Teens Sleep Well Chocolate Spread| Made with PREBIOTIC FIBRE, CHAMOMILE and LEMON BALM | Contains VITAMIN C, FOS and STEVIA | 0% preservative | 0% Artificial Colour | 100% Natural | No refined sugar | ORDER |

INGREDIENTS OF PREBIOTIC GUT DRINK POWDER:

GUT and SLEEP have a strong connection. Keeping the GUT healthy can help in getting a good uninterrupted sound sleep. In addition, including foods that support gut health can help to improve the sleep cycle and help overcome sleep disorders.

(1) FRUCTO-OLIGOSACCHARIDES (FOS):

Fructooligosaccharides (FOS) are an excellent source of prebiotics that promote the growth of healthy gut bacteria. Prebiotics can help with non-rapid eye movement sleep (NREM), the type of sleep that is both restful and rejuvenating. Studies have also shown that those who consume prebiotics on a regular basis have a lower stress response when they are subjected to stress. As a result, the amount of time spent in rapid eye movement sleep increased (REM). This type of sleep is necessary for stress relief. Therefore, it is safe to consume daily dosages of 5-10 g of prebiotics to improve sleep pattern and have a relaxed sleep. 

Also, For scientifically proven studies by NIH, Check here.

(2) CITRUS FRUITS:

Lemon and orange are the two best sources of citric acid or vitamin C. Hence, supplementing citrus acid in the diet can help to produce certain bioactive compounds (antioxidants) that are required to promote good sleep. Sleep disturbances are more common in people who have low vitamin C levels in their blood. It also leads to frequently waking up in the middle of the night and being unable to return to sleep.

Also, for scientifically proven studies by NIH, Check here.

(3) STEVIA

People who consume a high-sugar diet sleep less deeply and wake up more frequently at night. Stevia is a great sugar alternative for refined sugar and also highly beneficial for kids. It’s sweet and safe (approved by FDA) in its natural form. It has no carbohydrates, calories or any artificial ingredients and is therefore called “zero-calorie” sweetener.

Also, To know more about gut-healthy foods, check here.

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What is Insomnia: How to deal with it?

insomnia is
| Srilekha

Are you facing difficulty in falling asleep? Are you up all night, tossing and turning, and does the night seem to go forever and ever? Or, do you wake up multiple times during the night? Well!! These can be the symptoms of Insomnia. Sleep is the golden chain that ties your health and body together. A proper night’s sleep is one of the most important factors in the overall development and an essential part of a healthy lifestyle. A decent sleep can make a positive impact on your entire day. If you’re experiencing insomnia then this article is for you!

What does insomnia really refer to?

Insomnia is a common sleep condition that can make it difficult to get asleep, difficult to stay asleep, or lead you to wake up too early and be unable to sleep again. When you wake up, you may still be exhausted. It can deplete not just your energy and mood, but also your health, performance, and overall quality of life.

The amount of sleep required varies from person to person, but most individuals require 7-8 hours of sleep per night.

Many adults may experience short-term (acute) insomnia at some point in their lives, which might endure for days or weeks. It is frequently caused by stress or a stressful experience. However, some persons suffer from long-term (chronic) insomnia that lasts a month or longer. Insomnia may be the fundamental issue, or it may be a side effect of another medical condition or medication.

Sleep issues may also be a concern for children and teenagers. However, some children and teens simply have trouble getting to sleep or resist a regular bedtime because their internal clocks are more delayed. They prefer to sleep later in the morning and go to bed later. Insomnia may affect your child, if he or she has difficulty sleeping or staying asleep, or if they frequently wake up too early.

types of insomnia:

Classification of insomnia in 3 ways:

  • Classification on the basis of duration:
  1. Acute, transient insomnia is a short-term problem.
  2. Chronic insomnia can last for months or years.
  • Classification on basis of cause:
  1. Primary insomnia is an issue by itself.
  2. Secondary insomnia is a result of another health issue.
  • Classification on basis of severity:
  1. Mild insomnia – involves a lack of sleep that leads to tiredness.
  2. Moderate insomnia – may affect daily functioning.
  3. Severe insomnia – has a significant impact on daily life.
Insomnia Symptoms:

The following are a list of insomnia symptoms:

  • Difficulty sleeping at night
  • Waking up in the middle of the night
  • Waking up too early
  • Not feeling rested after a good night’s sleep
  • Tiredness or sleepiness during the day
  • Anxiety
  • Difficulties paying attention, focusing on activities, or remembering
  • Errors or accidents have increased
  • Ongoing worries about sleep
  • Aggression
  • Memory problems
  • Depression
  • Hyperactivity
Causes of insomnia:
  • Stress: Work, school, health, finances, or family concerns might keep your thoughts active at night, making it difficult to sleep. Insomnia can also be caused by stressful life events or trauma.
  • Consuming stimulants like Caffeine : Stimulants include coffee, tea, cola, and other caffeinated beverages. Drinking them in the late afternoon or evening may keep you awake at night. It also prevents deeper phases of sleep and frequently causes waking up in the middle of the night.
  • Travel or work commitments
  • Inadequate sleep habits
  • Eating too much late in the evening
  • Mental health disorders
  • Medications

FOODS TO HELP IN SLEEPING WELL:

NUTS

Nuts like almonds, walnuts, pistachios and cashews are often considered to be a good food source for sleep. They contain melatonin (sleep hormone) as well as magnesium, vitamin B6, protein and zinc. Magnesium is helpful in promoting sleep because of its ability to reduce inflammation (body heat). The level of stress hormone cortisol, which is known to interrupt sleep, can be reduced by including nuts in your diet. (What nuts are easy protein sources?)

PUMPKIN SEEDS

A study published in 2005 in Nutritional neuroscience suggested that consuming tryptophan alongside a carbohydrates source is one of the best ways to treat sleep deprivation. Pumpkin seeds may be small but they are packed with valuable nutrients. They are rich in healthy fats, magnesium, fiber, antioxidants and zinc. If you or your kid has trouble sleeping, give a few pumpkin seeds before bed with small amounts of carbohydrates such as a piece of fruit. It may be beneficial in providing the body with tryptophan needed for melatonin production, which can lead to better sleep. For younger kids, powdered pumpkin seeds can be an option.

CHAMOMILE:

Chamomile is thought to be a safe and efficient technique to help relax. It has been used medicinally for generations to relax the mind and promote sleep.

LEMON BALM:

Lemon balm extracts: A Phytomedicine Compound Improves Symptoms of Hyperactivity, Attention Deficits, and Impulsivity. As per the study conducted by NIH, The fraction of children having strong/very strong symptoms of poor ability to focus decreased from 75% to 14%, hyperactivity from 61% to 13%, and impulsiveness from 59% to 22%. Parent rated social behavior, sleep and symptom burden showed highly significant improvements.

ANTIOXIDANTS:

Pure cocoa powder (unsweetened) has brain-boosting components because it contains a high concentration of antioxidant molecules, the most important of which is epicatechin, which helps to increase cognition in studies. Hence, cocoa powder is also an important brain development food for children. (How to get a sound sleep by eating )

How to deal with insomnia?

Follow these 10 effective tips and remedies to relax and promote sound sleep:

1. Good sleeping habits can aid in the prevention of insomnia and promote restful sleep

2. Maintain a consistent bedtime and waking time from day to day, including weekends

3. Stay active – frequent activity promotes a restful night’s sleep

4. Examine your medications to see whether they may be contributing to your insomnia

5. Avoid taking naps

6. Caffeine should be avoided or limited

7. Avoid having large meals before going to bed

8. Make your bedroom sleep-friendly and only utilize it for sleep

9. Make a nightly habit for yourself, such as having a warm bath, reading, or listening to calming music

10. Dim the lights and put down electronic devices an hour or so before bedtime

If you’re having trouble sleeping, don’t hesitate to get assistance from your doctor. They might be able to provide you advice on how to deal with difficulties that are interfering with your sleep. Many people who suffer from insomnia find that modifying their food, lifestyle, and bedtime routine helps them sleep better. Medications or cognitive behavioural therapy may also be recommended.

Products:

It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Ayurvedic spreads is an easy solution to feed daily nutrition for Immunity, Eye, Brain development, Bone strength and overall growth to kids without any fuss. To know more about kid’s ayurvedic foods –SHOP HERE.

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

For Hyperactive and restless Kids & Teens | Sleep Well Chocolate Spread | 0% preservatives | 0% refined sugar | 0% Palm oil | Fortified with CHAMOMILE, LEMON BALM | ORDER

(shipping in India and Singapore only)

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PARENT REVIEWS: LET’S HEAR FROM Surabhi, Noida

Some parents have been kind enough to share their journey with us. Let’s hear them to closely understand the benefits of Ayurvedic spreads by Iyurved.

insomnia is

Check here to know how Surabhi helped her child fix her sleep routine.

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Impact of Sleep Disorder on Kid’s Brain Development

| Vandita

Sleep is an essential part of everyone’s routine. Studies have shown that kids who regularly get adequate amounts of sleep have improved attention, behaviour, learning, memory and most importantly, mental and physical health. Sleep disorder leaves negative impact of brain development. Most of a baby’s brain development happens during night sleep. This is the time when the connections between the left and right hemispheres of their brains are being formed. Brain synapses (a junction between two nerve cells) are formed during night sleeping. Infant sleep development is a highly dynamic process occurring in parallel to and in interaction with cognitive and physical growth. In the womb babies spend about 95% of their time asleep. Your baby’s brain has been developing since they were in your womb.

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Brain development in babies

In the first trimester, nerve connections are built that enable your baby to move around in the womb, while in the second trimester, more nerve connections and brain tissues are formed. In the third trimester, the cerebral cortex (the largest part of the brain responsible for thought, memory, language and awareness) starts to take over from the brain stem to prepare your baby for future learning. The first five years of a baby’s life are exceptionally important for the development of the brain. This early brain development is essentially the building blocks for your baby’s future learning, health and behaviour. The child learns to crawl, eat, sleep, walk, and talk.

Just like you have to recharge your body and brain after a long day, it’s the same for the baby too. All that important stuff and learning going on into their tiny head. They need to recharge more frequently than adults. Baby’s brain stores everything they learn on that day during night sleeping.

Signs of Sleep disorder in Children:

You should watch for different symptoms and signs of sleep disorder to check if he/she is suffering from any sleep problem. Snoring, getting up often in the night, sleep walking, not able to sleep, pauses in breathing during sleep, having nightmares, difficulty staying awake during the day are some sleep disorder. They effect negatively on their performance in sports and academics are the signs of lack of sleep in children. Your kid might also complain of a headache from lack of sleep and if you observe any of these signs, you might want to see a pediatrician.

Kids who sleep less can suffer from:

  • Crankiness or irritation
  • Mood swings
  • Lack of interest, alertness and motivation
  • Academic struggles
  • Trouble in concentrating
  • Headache from lack of sleep (Yes! this happens in kids too)

There are four vitamins and minerals that are found in food that cure sleep disorder. Magnesium, Calcium, Vitamin B6 and Tryptophan. Tryptophan is an amino acid that is important for production of serotonin (happy hormone) in the body.

Foods to cure sleep disorder:

Eggs

Eggs are loaded with high quality protein. It also contain important nutrients like folate, Vitamin A, D, E, choline (excellent for brain development also), iron and calcium. Egg whites help the body prepare for bedtime by producing melatonin that bring on that sleepy feeling. Eggs are also a rich source in the amino acid tryptophan, which helps you sleep better or longer by telling your brain to shut down for the night.

Dairy products

Milk before bed time is certainly a good idea, but apart from milk other dairy products like cottage cheese/ paneer and cheese (especially cheddar cheese) are also packed with tryptophan. Cheddar cheese can have up to 60% more tryptophan than turkey.

Also check, What kind of cheese should you buy?

Chickpeas (chola)

Chickpea curry or hummus is high in the amino acid tryptophan, the chemical that can help you fall asleep easily. The versatile beans are also high in folate, which helps regulate sleeping, and vitamin B6 which helps regulate your internal clock of sleep and rise. 

Also check, Recipe for more nutritious spreads for bread, paratha

nuts

Nuts like almonds, walnuts, pistachios and cashews are often considered to be a good food source for sleep. They contain melatonin (sleep hormone) as well as magnesium, vitamin B6, protein and zinc. Magnesium is helpful in promoting sleep because of its ability to reduce inflammation (body heat). The level of stress hormone cortisol, which is known to interrupt sleep can be reduced by including nuts in diet.

Also check, What nuts are easy protein sources?

Coconut water

This might be surprising for you, but apart from iron, chloride, potassium, sodium, phosphorus and calcium, coconut water has ingredients that can help you sleep better. Magnesium and potassium also helps to relax muscles. This drink is also full of vitamin B, helping to reduce stress level, therefore results in sound sleep. A glass of coconut water as an evening beverage can help in quality sleep.

Also check, Recipe of a healthy coconut meal?

Dates

Dates are a superfood. They contain most of the vitamins and minerals. They are also high in fiber and antioxidants. (what are they?). Magnesium present in dates is a calming mineral and helps to improve stress, sleep, muscle soreness, pain and inflammation. Your kid’s sweet craving can be fulfilled by dates. It contains two key nutrients that play a role in sound sleep- vitaminB6 and potassium.

Also check, Recipe of chocolate using dates

Pumpkin seeds

A study published in 2005 in Nutritional neuroscience suggested that consuming tryptophan alongside a carbohydrates source is one of the best ways to treat sleep deprivation. Pumpkin seeds may be small but they are packed with valuable nutrients. They are rich in healthy fats, magnesium, fiber, antioxidants and zinc. If your kid has trouble sleeping, give few pumpkin seeds before bed with small amounts of carbohydrates such as a piece of fruit. It may be beneficial in providing the body with tryptophan needed for melatonin production, which can lead to better sleep. For younger kids, powdered pumpkin seeds can be an option.

Products:

It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Ayurvedic spreads is an easy solution to feed daily nutrition for Immunity, Eye, Brain development, Bone strength and overall growth to kids without any fuss. To know more about kid’s ayurvedic foods –SHOP HERE.

food for brain

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

For Kids who has difficulty in falling asleep, and don’t have proper sleep cycle, give Kids & Teens Sleep Well Chocolate Spread | 0% preservatives | 0% refined sugar | 0% palm oil | Fortified with CHAMOMILE, LEMON BALM | ORDER |

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Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

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Importance of rest and night sleep in young children

| Vandita

Sleep is the golden chain that ties your health and body together. A proper night sleep is one of the most important factors in your kids overall development and an essential part of healthy lifestyle. A decent sleep can make a positive impact on your child’s entire day. When your body does not have enough rest or sleep you may feel cranky and irritated but when it comes to kids, the effects of sleep deprivation (insufficient sleep) can leads to many developmental issues. Kids need to get enough night sleep so they can play, learn and perform well. Not just for routine chores, but also for the brain to function at its best, it has to be rested.

Study indicates that people who are exposed to sleep loss usually experience a decline in cognitive performance and changes in mood. If there has been continuous lack of sleep, the brain will function at significantly less power. 10 days of 6 hours sleep, leads to 400% dip in concentration. Most of the kids don’t get enough sleep as they are often busy with school, studies, sports and other activities. Not getting recommended amount of sleep can have unfavorable impact on your child’s behavior (mentally and emotionally). Recommended amount of sleep for any child is influence by their age. Children need relatively lesser sleep as they get older. Here is a general sleep guide:

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Kids Age Sleep time (hours)
New born (0-3 months)14-17 hours
Infants (4-12 months)12-16 hours
Toddlers (1-2 years)11-14 hours
Preschool (3-5 years)10-13 hours
School aged (6-13 years)10-12 hours
Teens (13-18 years)8-10 hours
  • Uninterrupted and sound sleep helps a child to be physically relaxed and mentally alert at the same time. Apart from this there are more significant benefits attached to enough sleep.
  • Growth: Research has found that the growth hormones is secreted when your kid sleep deep, that’s why rest and sleep is vital for children’s growth. For the kids to grow they need energy. Maximum energy that kids take from milk and food should go into their growth. This is best used when kids are resting or asleep since all the energy is diverted towards growth.
  • Brain development: Sleep boosts brain development. According to a Canadian study (published in 2008 Sleep), children who get less than 10 hours of sleep in night before age 3 are more likely to develop language and reading problems. Kid’s brain stores what they have learned during the day, when they sleep.
  • Health: While sleeping, the brain releases infection fighting protein called cytokines. A good sleep during night also helps to boost your kid’s immune system and fight off invading bacteria or viruses. (Know some foods for brain development of kids)

Just as adequate sleep has its positive effects on kid’s health and brain development, sleep deprivation affects kids negatively. Some of the symptoms of lack of sleep are irritability, increased stressed, forgetfulness, difficulties with learning and memorising. All these can also result in low motivation over time.

Causes of Sleep Deprivation

Emotional factors such as stress and mood disorders

Health issues (like suffering from cold and cough)

Day time naps which delay night sleep routine and REM sleep (important for brain functioning)

Poor sleep hygiene e.g. nightmares or disturbed sleep

Frequent awakening during night or talking during sleep

  • setting up a bed time routine (a regular bed time routine starting around the same time each night encourages good sleep),
  • limited screen time and avoiding mobile phones by kids at least an hour before bed time,
  • dark bedroom and not too distracting,
  • limited bright lights,
  • minimal sound,
  • no caffeine drinks (energy drinks and cola),
  • reading story books also helps kids to sleep deep

Studies suggest that including below mentioned food can help kids sleep well. Sleep is attached to melatonin, a hormone secreted by the pineal gland in the brain at the onset of darkness, which initiate the sleep cycle. Since melatonin can be found in variety of foods, including them in your kid’s diet can help in sound sleep.

Foods for quality night sleep:

1. Pista

Pista: Most nuts have a good amount of melatonin. Pistachio is among the highest. Melatonin is a hormone that can help to sleep. Pistachio contains 660 ng of melatonin per gram, which makes it hit the sleep inducing jackpot. It is also packed in protein, vitamin B6 and magnesium, all of which contribute to better sleep.

2. Banana

This beloved fruit is a perfect sleep aid. Banana is loaded with potassium, magnesium, vitamin B6 and carbs that can improve the quality of sleep and helps to sleep well. It reduces stress, alleviate muscles cramps and regulate sleep-wake cycle by producing happy hormone (serotonin) and sleep hormone (melatonin).

3. KiWi

The other great fruit for sleeping purposes is kiwi. Eating 1-2 medium sized kiwis before bedtime will help to sleep well, longer and peacefully.

4. Sweet potato

Sweet potatoes are nutritional powerhouse. High in fiber, they are also low in saturated fat and a good source of vitamin A, C and B6, as well as Potassium and magnesium. Vitamin B6 not only helps serotonin production (happiness hormone), but also stimulates the sleep inducing hormone melatonin. So, it’s not surprising they are perfect sleep aid.

5. Milk

According to studies, the presence of serotonin (happiness hormone) in the brain can help to calm us down and initiate sleep. Healthy serotonin and melatonin levels in our central nervous system often depend on the presence of tryptophan (a protein found in food that helps with mood and sleep) which is naturally found in both cow’s milk and almond milk. Offering a luke warm glass of milk to your kids before bed time can help kids to fall asleep quickly.

6. Chamomile flower

Another drink thats good for kids is chamomile flower brewed in water. For centuries, it has been used for medicinal purposes to calm the mind and mildly induce sleep.

7. Oats

Oats: Oats contain tryptophan too, which relaxes the body before falling asleep. It is important to get enough of it for good sleep. Oats are also rich in melatonin which makes it perfect sleep aid.

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It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Ayurvedic spreads is an easy solution to feed daily nutrition for Immunity, Eye, Brain development, Bone strength and overall growth to kids without any fuss. To know more about kid’s ayurvedic foods –SHOP HERE.

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India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

For Kids who has difficulty in falling asleep, and don’t have proper sleep cycle, give Kids & Teens Sleep Well Chocolate Spread | 0% preservatives | 0% refined sugar | 0% palm oil | Fortified with CHAMOMILE, LEMON BALM | ORDER |

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How to get a sound sleep by eating this?

| Vandita

How to get a sound sleep? many parents are looking for the answer for this question. A decent night sleep can make a positive impact on your child’s entire day. When your body does not have enough rest or sleep you may feel cranky and irritated but when it comes to kids, the effects of sleep deprivation (insufficient sleep) can leads to many developmental issues. Kids need to get enough sleep so they can play, learn and perform well.

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WHATSAPP for concerns like Speech Delay, Low Weight, Frequent Illness, Hyperactivity, Low Concentration, Weak Eyesight, Improper Sleep, Pigmentation, Pores, Face Marks, Fine Lines, Lactation etc.

Benefits of Pistachios

Melatonin is a hormone produced by our brain to regulate the body’s internal clock and control daily sleep cycles. Since melatonin can be found in variety of foods, including them in your kid’s diet can help in sound sleep.

Pista contains Melatonin. Just two Pistachios can provide enough dose of Melatonin which helps a child sleep better.

Go pop it in 30-60 minutes before bedtime! Packed with protein, vitamin B6, and magnesium, this nut has all that contributes to better sleep. It is a natural source of melatonin which induces sleep. Just a few pistachios an hour before bedtime can do the trick for kids as well as adults.

  • Pistas are also a good source of protein, fibre, good oils and antioxidants. They are low on sodium too. Daily consumption of 15-20 Pistachios can support brain development, immunity and high energy levels.

Feedback from parents on Sleep well chocolate spread

Products:

It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Ayurvedic spreads is an easy solution to feed daily nutrition for Immunity, Eye, Brain development, Bone strength and overall growth to kids without any fuss. To know more about kid’s ayurvedic foods –SHOP HERE.

food for brain

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

For Kids who has difficulty in falling asleep, and don’t have proper sleep cycle, give Kids & Teens Sleep Well Chocolate Spread | 0% preservatives | 0% refined sugar | 0% palm oil | Fortified with CHAMOMILE, LEMON BALM | ORDER |

CHECK MORE PRODUCTS FOR:

Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

what is the down's syndrome

Read more blogs: