Sleep Hygiene: Tips for Creating a Sleep-Friendly Environment

October 28, 2023October 28, 2023 | vandana

Are you a parent or caregiver concerned about the quality of sleep your child is getting? Do you want to ensure that your little one enjoys restful and rejuvenating nights, setting them up for a healthy and successful future? If so, then you’re not alone, as many parents grapple with the challenges of establishing good sleep habits in their children. Introducing the concept of “sleep hygiene” for kids, this guide will explore essential tips and strategies for creating a sleep-friendly environment that promotes the well-being and development of your child. So, are you ready to unlock the secrets to a peaceful and restorative night’s sleep for your little loved ones?

What is Sleep-hygiene?

Sleep hygiene in kids refers to a set of practices, habits, and environmental conditions that promote healthy and restful sleep in children. It focuses on creating an optimal sleep environment and establishing bedtime routines that help children fall asleep, stay asleep, and wake up feeling refreshed. Good sleep hygiene is essential for children’s physical and mental development, as it plays a critical role in their overall well-being.

Dos and Don’ts for good sleep hygiene

Certainly! Here are some dos and don’ts, as well as tips, to promote good sleep hygiene in kids and create a sleep-friendly environment:

Dos

a. Establish a Consistent Bedtime: Set a regular bedtime for your child and stick to it. Consistency helps regulate their internal body clock.

b. Create a Relaxing Bedtime Routine: Develop a calming pre-sleep routine that includes activities like reading a book, taking a warm bath, or practicing gentle relaxation techniques.

c. Limit Screen Time: Minimize exposure to screens (TV, computers, smartphones, tablets) at least an hour before bedtime. The blue light from screens can interfere with the production of melatonin, a hormone that regulates sleep.

Also check, Children screentime: Major concern for eye health

d. Ensure Comfortable Bedding: Invest in a comfortable mattress and appropriate bedding to create a cozy and inviting sleep environment.

e. Maintain a Cool and Dark Room: Keep the bedroom dark and at a cool, comfortable temperature. Using blackout curtains can help block out light.

f. Encourage Physical Activity: Encourage your child to engage in regular physical activity during the day, but avoid vigorous exercise close to bedtime.

g. Provide a Light Snack: A light, healthy snack, such as a banana or a glass of warm milk, can be soothing and prevent hunger-related disturbances during the night.

h. Teach Relaxation Techniques: Teach relaxation methods, such as deep breathing or progressive muscle relaxation, to help your child wind down and reduce anxiety before bedtime.

Also check, Improper sleep cycle in ADHD and ASD kids

Don’ts

a. Avoid Heavy Meals Before Bed: Discourage heavy or spicy meals close to bedtime, as these can lead to discomfort and disrupt sleep.

b. Limit Sugar and Caffeine: Restrict sugary and caffeinated beverages, especially in the afternoon and evening.

c. Discourage Late-Night Screen Time: Avoid letting your child use electronic devices in bed or during the night. The stimulation from screens can make it difficult to fall asleep.

d. Say No to Scary or Violent Content: Ensure that the content your child is exposed to, whether in books, TV shows, or movies, is age-appropriate and not overly stimulating or frightening.

e. Don’t Use Bed as a Punishment: Avoid using the bed as a place for time-outs or punishment. The bed should be associated with positive feelings and sleep.

Tips for Creating a Sleep-Friendly Environment

1. Open Communication:

Encourage your child to express any fears or worries they may have that could be affecting their sleep. Provide reassurance and comfort.

2. Limit Naps:

While short naps can be beneficial for young children, avoid long naps close to bedtime, as they can interfere with nighttime sleep.

Also check, Gut and Sleep: How is it linked?

3. Set a Good Example:

Be a role model for good sleep hygiene by prioritizing your own sleep and maintaining a consistent sleep schedule.

4. Consult a Pediatrician:

If your child consistently experiences sleep problems or has a sleep disorder, consult a pediatrician for guidance and support.

Remember that establishing healthy sleep habits takes time and patience. By following these dos and don’ts and incorporating these tips, you can help your child enjoy better and more restful nights, promoting their physical and emotional well-being.

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BENEFITS OF SLEEP WELL SPREAD FOR SLEEP ISSUES IN KIDS

March 10, 2023March 10, 2023 | vandana

Does your child often stay awake till late night? Do they find it too difficult to easily fall asleep? Do they have a disturbed sleep cycle and very less sleeping hours? Does improper sleep often hamper their entire day’s routine? Do you feel that good quality sleep is missing in your child’s routine? All these concerns can indeed have a huge impact on your child’s well being. Benefits of sound sleep are countless. Need not worry parents! We have something special for you to give your child with good quality sleep for their sound health.

Let’s get acquainted with the all details of Sleep well spread.

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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.Products:

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“My baby was not sleeping properly for 2 years ” – Kajal.

For two years, my 3-year-old baby couldn’t get a good night’s sleep. He seems to be less hyper and more calm after using the ‘Sleep well chocolate spread’, and he can now sleep peacefully. It’s great that it won’t become addictive or habit forming.

SLEEP WELL SPREAD BENEFITS

It is a healthy Sleep well spread made up of ingredients such as Nuts, Seeds, Ayurvedic herbs like Chamomile and Lemon Balm that helps in inducing calmness thereby providing good quality sleep for longer durations.

Benefits

Improve sleep quality
Helps in regulating sleeping pattern
Reducing hyperactivity
Induces calmness and peace
Improves disrupted sleep patterns

Also check, Improper Sleep cycle in ADHD and ASD kids

WHY IS A GOOD QUALITY SLEEP NECESSARY?

A good night’s sleep is one of the most critical aspects of your child’s overall development and an essential component of a healthy lifestyle. A good night’s sleep can improve your child’s entire day. When your body does not get enough rest or sleep, you may feel grouchy and irritable, but in children, sleep deprivation (insufficient sleep) can lead to a variety of developmental difficulties. Children must receive adequate sleep at night in order to meet developmental milestones, play, learn, and perform well. Not only does the brain need to be well rested for normal tasks, but it also needs to be well rested for optimal brain performance.

Also check, 5 Foods that help your child in sleeping well

BENEFITS OF INGREDIENTS IN SLEEP WELL SPREAD

These are some benefits of ingredients in Sleep well chocolate spread

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.

Also check, Benefits of Almonds for child’s growth and development

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 full of valuable nutrients. They are rich in healthy fats, magnesium, fiber, 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.

Also check: Sleepwalking in kids: How to manage?

Chamomile:

Chamomile is a safe and effective way to help a child relax. It’s a dried flower. These flowers are white and yellow and look like beautiful little daisies. Native to Europe and Asia. For centuries, it has been used for medicinal purposes to calm the mind and mildly induce sleep.It Improves relaxation and relieves stress, reduces anxiety, promotes sleep and relieves insomnia.

Also check, 10 Proven benefits of chamomile

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%. Parent rated social behavior, sleep and symptom burden showed highly significant improvements.

Also check, Tips to manage Sleep talking in kids

Antioxidants:

Pure Cocoa powder (unsweetened) contains brain boosting components as it isrich in a large number of antioxidants molecules, the main is epicatechin which is helpful to improve cognition in studies. Hence, cocoa powder is also an important brain development food for children.

Also check, Gut and sleep: How it is linked?

Products:

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

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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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Tips to manage sleep talking in kids

November 4, 2022December 24, 2022 | nirkayani

Does your child mumble in the middle of the night? Did your kid make grinding noises while sleeping? Does your child giggle or cry when asleep? Does he/she talk gibberish while sleeping? Many parents are concerned about helping their children have a sound sleep. According to a study, 50% of children are dealing with sleep talking. Let’s dig deeper into some tips and foods for controlling sleep talking in kids.

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What is sleep talking?

Sleep talking is commonly described as somniloquy, a sleep related issue when kids speak while they are sleeping. Kids are unaware of what they are saying and won’t recall the next morning. Kids may mumble, hum, shout, giggle, cry or talk in complete sentences while they are asleep. Sleep talking is not harmful and most of the time it occurs for transient periods of time. It lasts for 30 seconds or occurs repeatedly during the course of a night.

Also check, Tips to improve concentration

Symptoms of Sleep talking

Sleep talking may happen in both Rapid-Eye movement (REM) sleep and non-REM sleep. Your eyes move quickly while you are in REM sleep, but your brain won’t receive any sensory signals from your eyes. This won’t occur in non-REM sleep. Both the length and the intensity of sleep talking symptoms might vary significantly.The intensity of sleep talking can be classified into 4 phases and 3 levels.

Phase 1 and 2: A sleep talker is capable of carrying on meaningful talks in this phase.

Phase 3 and 4: It is frequently tougher to understand what they are talking about. It may sound unclear and doesn’t make sense.

Levels	Level 1-Mild	Level 2- Moderate	Level 3- Severe
Sleep talking frequency	Happen once in a month	Occur more than once in a week	Happens every night on the daily basis

Also check, Brain development foods for children

Causes of sleep talking

Although anybody can experience sleep talking at some point of life, it seems to affect kids and gents more frequently than women. However the causes for sleep talking is still mysterious, scientists believe that there could be a connection between heredity and sleep talking. Here are a few causes of sleep talking:

Having sleep related issues or sleep disorders
Over exhaustion
Anxiety or depression
Fever or other sickness
Nightmares or vivid dreams

Also check, Remedies and treatment for bedwetting

Tips to manage sleep talking in kids

Parents can take some easy steps to control sleep talking in kids. Here are some tips:

1.Bedtime routine

A decent sleep can make a positive impact on your child’s entire day. Kids need to get enough night sleep so they can achieve their necessary growth milestones, play, learn and perform well. Following a proper bedtime routine can help to control the sleep talking in kids.

2.Don’t try to wake your child

Awaking them is safe but it can make it more difficult for them to fall asleep again. Instead of waking your kids from sleep, allow them to settle down and fall asleep on their own.

3.Avoid sugary or caffeinated drinks

Don’t give coffee or soda to your kid before bedtime. These may raise energy levels and interfere with the child ‘s potential to get a good night’s sleep. Still, giving a warm cup of milk can help your kids to relax and calm before bedtime.

4. Comfy bed setting

A cosy bed encourages peaceful sleep in kids. Choose high-quality soft pillows and bedding as well as adequate ventilation in the room to make your kid feel comfy in bed

5. Support your kid

Small events that occur in a kid’s life can upset them. Talk to your kids about those issues and then stand by them. It can reduce their anxiety, which can also help them to sleep better.

6. Exercise

Engage your kid in physical activities like cycling, swimming, or playing any sport. This might enhance their night’s sleep.

7. Limit screen time

The bright lights emitted by electronic devices can prolong the release of sleep hormone (melatonin) and cause sleep deprivation in kids. Avoid playing video games or watching scary movies on television before bed.

8.Don’t underestimate kid’s night time fears

Avoid telling scary bedtime stories to your kids. Use dim lights and mild music. Give them toys like stuffed animals and monster sprays for making them feel safe.

Also check, Foods to manage hyperactivity in kids

FOODS THAT CAN REGULATE SLEEP CYCLE

Foods that help to improve the sleep cycle are:

1.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 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. Also, for younger kids, powdered pumpkin seeds can be an option.

Also check, Other benefits if pumpkin seeds

2.NUTS

Also check, What nuts are easy protein sources?

3.CHAMOMILE:

Chamomile is considered to be a safe and effective way to help a child relax. It’s a dried flower. These flowers are white and yellow and look like beautiful little daisies. Native to Europe and Asia. For centuries, it has been used for medicinal purposes to calm the mind and mildly induce sleep.It Improves relaxation and relieves stress, reduces anxiety, promotes sleep and relieves insomnia.

Also check, Health benefits of chamomile

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%. Parent rated social behavior, sleep and symptom burden showed highly significant improvements.

Also check, Remedies for head ache in kids

5.ANTIOXIDANTS:

Pure Cocoa powder (unsweetened) contains brain boosting components as it is packed with a large number of antioxidants molecules, the main is epicatechin which is helpful to improve cognition in studies. Hence, cocoa powder is also an important brain development food for children.

Also check, Benefits of dark chocolate

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

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Dyslexia in Kids: Symptoms, Remedies and Foods that Help

October 11, 2022October 15, 2022 | vandana

Does your child struggle to read, recognise speech sounds, and understand how those sounds link to letters and words? Does he or she have issues with speaking and word spelling? Yes! These might be Dyslexia symptoms. Continue reading to learn about Dyslexia symptoms, causes and remedies.

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WHAT IS DYSLEXIA?

Dyslexia is a widespread learning disability that mostly affects reading, writing, and spelling. In India, 15% of school-age children are diagnosed as dyslexic.Given that it is a specific learning disability, it affects certain learning skills, such as reading and writing. Intelligence is unaffected, unlike a learning problem.

Although dyslexia is a chronic condition that can cause difficulties on a daily basis, there is support available to help those who struggle with it develop their reading and writing abilities and succeed in both school and the workplace.

Also check, How to improve academic performance?

DYSLEXIA SYMPTOMS:

Before your child starts school, it can be challenging to see dyslexia symptoms, but there are certain telltale signs that could point to a problem. When your child is old enough to start school, his or her teacher can be the first to spot a problem. The illness can range in severity, but it frequently manifests itself as a youngster begins to learn to read. Dyslexia symptoms can be categorised as,

1. Before school age:

Slowly learning new words,
Talking late
Incorrect word formation, such as misplacing words with similar sounds or reversing sounds in words
Learning nursery rhymes or engaging in rhyme-based games to be difficult
Difficulties naming or recalling letters, numbers, and colours

Also check, Omega-3 foods for brain development

2. Schooling age:

Processing and understanding difficulties
Issues with recalling the order of events
Reading much below the age-appropriate level
Trouble coming up with the proper phrase or formulating responses to questions
Difficulty in differentiating letters and words
Inability to correctly pronounce a word using sound
Taking an extremely lengthy time to complete reading or writing chores
Avoid incidences of reading

Also check, 15 healthy brain foods

3. Teens and adults:

Reading challenges, including speaking aloud
Spelling mistakes
Slow and laborious writing and reading
Avoid incidences of reading
Inability to correctly pronounce a word using sound
Taking an extremely lengthy time to complete reading or writing chores
Having trouble summarising a story
Problems with foreign language acquisition
Difficulty solving word problems in maths

Also check, Speech disorder or delay in kids

EDUCATIONAL TECHNIQUES TO TREAT DYSLEXIA SYMPTOMS

Treatment for dyslexia symptoms involves particular educational strategies, and the earlier intervention starts, the better. The techniques include,

Recognize and employ the simplest sounds that words are made of (phonemes)
Noting what has been read (comprehension)
Understanding that these sounds and words are represented by letters and string of letters (phonics)
Improve their reading fluency, speed, and expression by reading aloud (fluency)
Develop a vocabulary of terms that people can understand.

Also check, How to improve concentration in kids?

TIPS FOR PARENTS TO HELP YOUR CHILD

Parents play a crucial role in a child’s success. Parents of children with dyslexia symptoms can take following steps:

1. Addressing the problem early:

Speak with your child’s healthcare professional if you think your youngster may have dyslexia. Early intervention can boost performance.

Also check, What is virtual autism?

2. Encourage reading on a daily basis:

Make time each day for reading aloud to your youngster. A child needs to practise reading if they want to get better at it. As their skills advance, encourage your youngster to read. Additionally, get your kid to read aloud to you.

Also check, Benefits of behavioural therapy in autism

3. Importance of reading aloud:

It is preferable to begin when your child is still a small child, but it is never too late to begin. Babies benefit from play, learning, and social connection with caregivers when books are introduced as toys. Tell your child stories. Attempt listening to books on tape with your kid as well. After your child has heard the stories, read them together when they are old enough.

Also check, Types of therapies for autism

4. Take help from school:

Discuss with the teacher how the school will support your child’s success. The best spokesperson for your kid is you.

Also check, Focus and attention building games for brain

5. Make learning enjoyable:

As an example and to encourage your child, set aside some time each day to read something on your own. Make reading and learning seem fun for your child.

Also check, What parents say about brain booster?

FOODS THAT HELP DYSLEXIA SYMPTOMS

It is very important to feed kids a nutritious diet from the early years itself, even more important if the child is suffering from a learning disorder. Experts say whatever is good for the brain is likely to be good for learning disorders and dyslexia. Below is the list of essential nutrients and foods recommended as a part of a healthy diet for kids with difficulties in learning.

1.PROTEIN:

Protein is an important part of a healthy diet. It builds, maintains and repairs body tissues. It is also essential for brain health and plays an important role in producing neurotransmitters (brain chemical). It’s also integral in forming enzymes and hormones in the body. From digestion to immunity, from hair to nails, everything requires protein. Some foods rich in protein are: nuts and seeds, egg and dairy products.

Also check, how to get a protein rich diet?

2.OMEGA 3 FATTY ACIDS:

Research has established a link between omega 3 fatty acids and brain development in early childhood. These healthy fats have amazing brain boosting power and play a vital role in enhancing memory and attention span. Fish & walnuts are a very good source of omega 3.

Also check, Why is Omega 3 important for your kids?

3.MAGNESIUM:

In our body, Magnesium is responsible for nerve transmission and nerve-muscle coordination. In other words, it protects against the excessive excitement in a child (which can be traumatic). There is enough research going on how Magnesium can help in fixing or preventing neurological disorders. Banana, avocado, pumpkin seeds and spinach are some food sources of magnesium.

Also check, what are some disorders in which magnesium can help?

4.NUTS:

All the nuts like almonds, walnuts, cashews, peanuts and hazelnuts are rich in vitamin E and help in boosting memory. They are also antioxidants which protect against cell damage. Walnuts are rich in omega 3 fatty acids and are a valuable substance for brain function, memory and thinking abilities. This fatty acid also encourages cognitive functions.

5.SEEDS:

Apart from nuts, seeds like flex, chia, melon, sesame and pumpkins also contain powerful antioxidants like vitamin E that protect the brain from free radical damage. Sunflower seeds impact overall mood and mental processing powers and therefore it is considered a brain boosting snack. Pumpkin seeds are high in magnesium, copper, and much higher in zinc than other seeds, which help in increasing concentration and memory. One of the easiest to feed brain boosting foods for kids.

6.ANTIOXIDANTS:

7.HERBS FOR DYSLEXIA

Ashwagandha:

Ashwagandha is an adaptogen. It is known to reduce anxiety and stress. Moreover, it increases acetylcholine levels which support better memory, mental focus and intelligence. This herb also reduces mental fatigue and enhances sleep quality. In addition, it protects the brain nerve cells from damage. Another important use is that it provides benefits against illnesses such as epilepsy, depression, arthritis and diabetes.

Brahmi:

Brahmi is a superfood for the brain and is believed to sharpen the brain by protecting cells and increasing chemicals associated with learning and memory. It has shown to improve spatial learning and retaining power in kids. That is why in older times, kids were often given Brahmi powder with ghee/honey. This would increase their focus and attention, while keeping them calm and distressed.

Also check, Brain Fog: 5 Foods that help

Shankhapushpi:

Shankhapushpi is a traditional remedy for increasing the functioning of the brain. The powerful antioxidants and flavonoids present in it improve the memory capacity, focus, concentration, calmness, alertness of an individual. Since it is a brain tonic and stimulator, people taking shankhapushpi have improved memory, reasoning, problem-solving, and other cognitive abilities.

Also check, How to improve child’s memory?

Products:

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Improper Sleep cycle in ADHD and ASD kids

September 29, 2022January 6, 2023 | 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.

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.

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.

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.

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.

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:

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:

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

CHECK MORE PRODUCTS FOR:

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

Read more blogs:

Proven foods for ADHD in Kids

hyperactivity attention deficit disorder

August 8, 2022May 31, 2023 | Srilekha

Is your kid always too active and energetic? Do you have hard time controlling them from jumping here and there, being impulsive or not having a proper sleep routine? Does he/she have mood and behavioural problems? Chances are that your kid is suffering from Attention Deficit Hyperactivity Disorder or ADHD. Since they require extra care and attention, managing kids with ADHD requires lots of patience and understanding. Giving children a balanced diet from an early age is crucial, and it becomes much more important if the child has ADHD.

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What is ADHD?

In children, ADHD is the most prevalent neurodevelopmental disorder. Children with this condition have trouble paying attention, controlling in impulsive actions, and regulating their restless feelings. ADHD (attention deficit hyperactivity disorder) symptoms typically first appear between the ages of 3 and 6. However, while certain symptoms, such as hyperactivity, get better with age, others, such poor impulse control and disorganisation, can persist through the adolescent years.

Also, check ADHD in Kids: Symptoms and Remedies

Signs and Symptoms:

The following are some signs and symptoms noticed in kids with Attention Deficit Hyperactive Disorder (ADHD):

Trouble in staying focused on a task
Often makes careless mistakes
Easily distracted.
Appears forgetful or losing things.
Difficulty in following instructions.
Frequently avoid tasks that require a long time.
Can’t remain still for a
Kids don’t listen even when someone is directly talking to them.
Disorganized
Inability to control oneself or be impulsive.
Interrupting conversation frequently to voice their opinions
Excessive and uncontrolled movements
Not able to interpret danger.
Desire for immediate reward.
Difficulty sleeping
Short attention spans and a lack of focus
Unable to sit still for several seconds to minutes. (Tips to increase concentration in Kids)

Foods and Herbs for ADHD:

Following are some foods and herbs that help in managing the symptoms of ADHD:

1. NutS:

All nuts, including almonds, cashews, peanuts, and hazelnuts, are high in omega-3 fatty acids and vitamin E. According to research, Omega 3 fatty acids have been found to be associated with early childhood brain development. These good fats have incredible brain-boosting abilities and are essential for improving memory and attention span.

Also, check How to improve your child’s Memory?

2. Seeds:

Seeds like Melon, Pumpkin and Sunflower contain potent antioxidants like vitamin E that protect the brain from oxidative damage. Sunflower seeds are regarded as a brain-boosting snack because of their impact on the general mood and mental processing abilities. Compared to other seeds, pumpkin seeds have substantially higher levels of zinc, magnesium, and copper, all of which aid in improving focus and memory.

Also, check 5 Seeds that are high in Protein

3. Jowar Flour:

Jowar, which is rich in iron, can also lessen ADHD symptoms like anxiety, hyperactivity, and tantrums. Iron has the ability to relax the nervous system, which helps the child with ADHD syndrome to become more at ease.

4. HERBS:

Gotukola:

Gotu kola has strong anti-oxidant qualities and enhances cognition, memory, and mental performance. It gently relaxes the nervous system while also encouraging alertness—the best possible state of consciousness for any form of mental focus, study, or cognition.

Also, check 5 Ayurvedic herbs that are safe for kids

Spearmint:

Spearmint extract has higher quantities of phenolic compounds that enhance working memory, spatial working memory and increase attention, concentration, and brain function by promoting the formation and protection of new brain cells.

St. John’s Wort:

St John’s wort contains chemical messengers like Hyperforin and Adhyperforin, which are recognised for their antidepressant qualities. The extracts of this herb enhance mood, focus, and reduce anxiety and insomnia. According to several studies, adolescents with ADHD may benefit from taking St. John’s wort every day for four weeks. It is also used to treat problems including anxiety, exhaustion, appetite loss, and difficulty sleeping that might occasionally accompany depression.

Passion Flower:

The chemicals in the passion flower provide a calming and relaxing effect. Early research indicates that taking passion flower orally for eight weeks may help some ADHD symptoms in kids aged 6 to 13 years.

Also, check What is Sensory Processing Disorder?

Valerian:

The herb valerian is well known for its relaxation properties. Additionally, it contains some anticonvulsant qualities that might be advantageous for kids who are prone to seizure activity. Children with ADHD, cognitive impairment, hyperactivity, irritability, anxiety, behavioural regulation, and neurodevelopmental abnormalities can benefit from valerian for improved attention and sleep.

Lavender:

The most well-known essential oil for soothing is lavender. Lavender essential oil can be helpful for reducing anxiety and making you feel more at ease, which may help with ADHD symptoms. It has been demonstrated that the aroma can calm and soothe the nervous system. Its relaxing qualities can benefit autistic children by enhancing their sleep quality and assisting their bodies in combating emotional stress.

Turmeric:

Curcumin, an active ingredient in turmeric is known to improve spatial memory, long-time retrieval and visual memory as per a study. It helps in managing anxiety, depression etc which is commonly seen in people with ADHD disorder.

Also, check Asthma: 7 foods that help

Ginkgo biloba:

Ginkgo biloba is a promising herbal supplement that may alter the neural system in a disorder similar to ADHD. It has been recommended for enhancing memory and cognitive performance. According to a study, Children who took a ginkgo extract daily for three to five weeks showed a decrease in the symptoms of ADHD.

5. Sunflower Lecithin:

Sunflower lecithin is an excellent source of choline, a vital nutrient required for a variety of health functions. Since choline is a precursor to acetylcholine, a neurotransmitter involved in memory and learning, choline is particularly significant for maintaining good brain function.

6. Rosemary Extract:

As per research, it was found that exposure to the aroma of rosemary oil improved people’s performance on thinking tasks in terms of speed and accuracy.

Scientific studies on ingredients supporting calmness:

Gotu Kola: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3116297/
Ginkgo Biloba: https://pubmed.ncbi.nlm.nih.gov/27908257/
St John: https://www.ncbi.nlm.nih.gov/books/NBK92750/
Spearmint: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5779242/
Passion flower: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7766837/
Valerine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8077445/
Lavender: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/

Tips to deal with kids with attention deficit with hyperactivity disorder:

1.Energy Channelization

ADHD kids have lots of energy but lack self-control and get distracted pretty fast. The best way to tackle this is to involve them in any extracurricular activities that can channel their energy and help them stay focused.

2. Help Them Manage Their Emotions:

Kids with attention deficit with hyperactivity disorder find it difficult to manage different emotions like anger, despair worry etc. Teach them about expressing and healthily handling these emotions.

Also, check 10 Activities for Brain Development in Kids

3. Get them to relax:

“Nature is the greatest healer of all time”. Take your kids outside and let them play and enjoy the warmth of the sun and greenery around them which will calm down and relax them.

4. Reward System:

Encourage them to create order, be creative, maintain a schedule, follow rules and be polite to others. Give small rewards as they follow everything properly.

5. Give them Second Chances:

ADHD or Attention deficit with hyperactivity disorder kids are similar to any other kids, it’s just that they require extra attention and care compared to others. Give them second chances if they fail in anything and don’t compare them with any other kids or be harsh with them. Teach them failure is not the end but the stepping stone to success.

6. Involve them in household work:

Household tasks can become enjoyable family activities when carried out together. Whatever you need to get done around the house—gardening, mowing the yard, cleaning the kitchen, cooking—divide your tasks among your children. Performing domestic duties fosters self-discipline, responsibility, and self-esteem.

ACTIVITIES AND GAMES FOR KIDS WITH ADHD – CHECK HERE

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Migraine in kids

July 11, 2022August 11, 2022 | Srilekha

You may be wondering why only one side of the head feels painful!! Or,You may have a headache if you are out in the sun, hear some noise, or are sensitive to smell and touch. You are undoubtedly dealing with a migraine headache. But did you realise that your child may also face migraine headaches?

Yes!! Children may also suffer from migraine. Their migraine headache may last from 1 hour to 6 hours and can linger up to 1-3 days. 3% of preschool children, 4% to 11% of elementary school-aged children, and 8% to 15% of high school-aged children suffer from migraine. Repetitive and painful headaches not only affect your children’s health, but also their academic performance and overall personality development. Read on to know more about symptoms of migraine in children, natural ways to reduce migraine headache and foods that help in relieving migraine headache.

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Also check, HEADACHE IN KIDS: 7 PROVEN FOODS THAT CAN HELP

WHAT IS ACTUALLY MIGRAINE HEADACHE?

When there are complex alterations in neurological activity of the brain, it may end up hindering the normal thinking patterns of a person and also cause headaches. The child may suffer light migraine that occurs once or twice in a month upto more than 15 headaches in a month which can be called as chronic migraine. Children may also develop this because of their family history of migraine.

It is most commonly seen in girls who are reaching the age of puberty where they undergo hormonal and body changes.

causes of migraine:

Initially, migraine was explained as a result of blood vessels changing their size causing irregularities in the blood flow. Recently, migraine headache is explained as a disorder of the brain that affects brain, blood vessels as well as nerves. This disorder is caused by release of chemicals such as serotonin in the brain. Because of these changes, the inflammation and headache of migraine are prevalent.

Symptoms of migraine headache in children:

Migraine comes with some of the symptoms like stomach pain, head banging in infants, sensitivity to light, sound and touch, vomiting, diarrhoea, urinating a number of times, intense headache, hitting the head, urge to sleep more, nausea, sweating too much and dehydration.

Common reasons for migraine in children:

Hormonal changes
Stress
Head injuries
Cold and flu
Ear and sinus infections
Disturbed sleep
Consuming foods with MSG (monosodium glutamate)
Brain Tumor
Anxiety/ Depression
Loud noises

Also check, SKIN AND HAIR CHANGES AT PUBERTY

Tips to relieve MIGRAINE:

1. Regular Sleep Cycles

Not having good sleep patterns such as not sleeping on time, sleeping in the day, waking up late etc may trigger migraine headache in children. Thus by fixing the sleep pattern of the child, migraine can be reduced.

2. Hydration

Dehydration is a cause of migraine headache in kids. Try to remind them to drink more water regularly. Giving colourful bottles may help in this.

3. Ice packs

Putting an ice pack on the head, scalp, forehead and neck heals the pain from the headache. The ice pack helps to lower the flow of blood thus prevents attacks. Cold water bag or wet towel can also do the job.

4. Stay away from bright light and loud noise

Bright light and sound may worsen the migraine. Hence, staying away from the same for sometime and resting in a dark silent room may help relieve headache.

5. Involve in physical activity and meditation

Physical exercise releases endorphins in the brain which help to suppress some kinds of pain in the body. Meditation can help in calming down the mind. Motivate children to do some outdoor activities, meditation and involve them in small small exercises.

Also check, 6 SMART WAYS FOR POSTPARTUM WEIGHT LOSS

6. Head massage

A nice head massage, also with oil aids blood circulation which may help in reducing the headache.

7. Hot water bath

Taking a hot water shower along with an ice pack on the neck helps in reducing migraine pain. The hot and cold combination works really well in healing migraine attacks.

8. Nature therapy

Roaming in natural fresh air and walking in greenery help to soothe the mind and relaxes the mind.

Ingredients/herbs that help TO REDUCE migraine headache:

1. Lemon balm

Lemon balm may be useful in treating tension headaches, especially if they’re happening as a result of stress. Its relaxing properties can help you to release tension, and relax your muscles. It also helps to open up and relax tight blood vessels, which can contribute to headaches.

2. Chamomile

Chamomile is a feathery aromatic leaf that helps to prevent and treat headache and migraine. It contains parthenolide and some other compounds which get in the way of serotonin and prostaglandin which help to dilate the blood vessels and in turn help in reducing migraine triggers.

Also check, 10 PROVEN HEALTH BENEFITS OF CHAMOMILE

3. Ginger

It contains natural oil. The chemical compounds in this oil, which include gingerols and shogaols have anti-inflammatory and pain-relieving effects. Ginger extracts may also increase serotonin (happy hormones). Increasing the serotonin levels in your brain may help stop migraine by reducing inflammation and restricting blood vessels.

4. Peppermint

Peppermint is a hybrid herb that soothes the nerves and helps in improving circulation. Drinking peppermint tea can help to relieve migraine headaches.

5. Nuts

Nuts are a good source of magnesium which is proven to soothe head pain by relaxing the blood vessels. They are packed with antioxidants, protein, calcium, fiber, potassium, and healthy fats like omega 3. Nuts are a good source of vitamin E that research has shown can help control migraines. Some of the nuts that you should include in your child’s diet are almonds, cashew nut, walnut and hazelnut

6. Seeds

Seeds are rich in omega3 fatty acids, which can reduce the production of molecules and substances which results in inflammation that may cause headaches. It also contains a decent amount of magnesium which may help prevent blood vessel spasms. Few seeds to include in your kids diet are sunflower seeds, pumpkin seeds, melon seeds and chia seeds.

7. Green leafy vegetables

Green leafy vegetables such as spinach, and kale are rich in vitamin B-9 and magnesium. These nutrients help in relieving headaches of migraine

8. Sweet potato

Sweet potato is rich in beta carotene, vitamin-C, manganese, potassium, copper, niacin, vitamin B-6 and B-12 which are natural antioxidants and anti-inflammatory substances which help to reduce headaches of migraine.

9. Beetroot

Beetroot are rich in manganese, potassium, vitamin C and folic acid which are proven nutrients for migraine treatment.

10. Dark chocolate

Dark chocolate may contain magnesium and it helps to reduce stress and relax the mind.

Products:

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What is Insomnia: How to deal with it?

March 25, 2022April 21, 2022 | 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:

Acute, transient insomnia is a short-term problem.
Chronic insomnia can last for months or years.

Classification on basis of cause:

Primary insomnia is an issue by itself.
Secondary insomnia is a result of another health issue.

Classification on basis of severity:

Mild insomnia – involves a lack of sleep that leads to tiredness.
Moderate insomnia – may affect daily functioning.
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

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.

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Headache In Kids: 7 proven foods that can help

February 12, 2022February 14, 2022 | Divya shukla

Headache is one of the most common complaints in children and adolescents . A headache is the pain in the area of the head, neck or face. It can affect any part of the head or may be present in one or several locations. Generally the causes of headache are not that serious which may include stress, cold and cough, dehydration, lack of sleep or eye problem. But if the headaches are severe and persistent and are disturbing their day to day life, they should be properly checked by the doctor.

Types of headache

The headache in kids can be divided into two type, based on the reasons of headache

Primary headache :

The reason for primary headache is not related to any specific health condition or when the head pain itself is the main problem and not due to any health condition. Primary headache also includes:

Tension headache: It is the most common type of headache in kids triggered by stress, lack of sleep, mental or emotional conflicts.
Migraines: Migraine pain is usually more severe, which is often felt on one side of the head. It can run in families. While they can be painful and disruptive at the time, migraines are not usually a serious problem, and they are not life-threatening. Migraine headaches may be caused by changes in brain chemicals or nerve signals.
Cluster headaches: This is the headache on the one side of the head that happens in groups or clusters. This type of headache comes in groups or periods. Most people who get cluster headaches have one or two cluster periods each year. A cluster period might last 1 month or longer.

Secondary headache:

when headache is the symptom of any other health condition like brain injury, eye stain, viral infection and dehydration.

Symptoms of headache in kids

Symptoms of headache may vary from child to child depending upon the type of headache one is having. So the symptoms for different types of headache are different.

Symptoms of tension headache:

Mild to moderate
Pain on the both side of the head
Sore muscles or tightness in the muscles of the head or neck
Difficulty in sleeping ( foods that can help in sleeping well)
Dull pain

Symptoms of Migraine headache

Severe
Throbbing pain
Pain on one or both side of the head
Pain that worsen with activity
Nausea and vomiting
Abdominal pain
Sweating
Loss of appetite (How to improve your child,s appetite?)
Tiredness

Symptoms of cluster headache

Severe pain on one side of the head
Occur in group of five or more episodes
Stabbing and sharp pain
Congestion or runny nose ( Remedies for congestion)
Restlessness
Teary eyes

When to see a doctor

Mostly the headache in kids is not serious but if you notice any of the below symptoms, your child needs medical attention immediately.

The headaches begin to disrupt your child’s school, home or social life
Pain became worse or more frequent
Distrubed sleep due to headache
Headache last for more then two days
More then once in a week
If the child is under 3 years of age and experience headache
Blurred vision
accompanied by fever and neck pain or stiffness

Causes of headache

There are a number of causes that can result in headaches in kids. Some most common causes are :

Genetics: headache especially migraine runs in the family. If the child has a family history of migraine, then he/ she is at higher risk

Illness: Some common illnesses like cold, flu, ear infection, sinus can cause headache in kids.(Remedies for cold and cough)

Head injury: head injury can also cause headache. If the child complain headache after a head injury you should immediately consult your doctor

Stress and anxiety: Stress and anxiety can be the reason for headache in kids. Mental or emotional conflict can trigger tension headaches.

Some foods and beverages: If the child is allergic to any particular food that can cause headache. Also certain preservatives and additives can trigger headaches. Too much caffeine contained in soda, chocolates and sports drinks can cause headaches. (Effects of preservative)

Certain Brain conditions: This is rare but brain tumour or abscess or bleeding in the brain can press on areas of the brain, causing a chronic, worsening headache.

Treatment for headache

Treatment of headache, to the great extent, depends upon the severity of the headache and the type of headache the child is experiencing. However normally with the help of these tips you can comfort your child at home.

Resting in a quiet and dark room.
Medicine as recommended by the doctor
Getting enough sleep
A cold compress on the head can have a numbing effect.
Managing stress
Avoid food that can trigger headache
Keep the child hydrated
No skipping meal
Getting exercise.

Foods that can help

By making the right food choices for your child you can avoid or reduce the risk of headache. Foods rich in magnesium, omega 3 and vitamin B2 may help prevent headache in kids. Here is the list of food that you can add to your kid’s diet.

Leafy green:

Leafy green vegetables are a rich source of fiber, vitamins, minerals and antioxidants. According to a study, foods rich in magnesium, folic acid, B6, and B12 reduced migraine symptoms. Vegetables like spinach, kale, broccoli and avocado are rich in all these nutrients and can help your child during a headache.

Nuts:

nuts are a good source of magnesium which is proven to soothe head pain by relaxing the blood vessels. They are packed with antioxidants, protein, calcium, fiber, potassium, and healthy fats like omega 3. Nuts are a good source of vitamin E that research has shown can help control migraines. Some of the nuts that you should include in your child’s diet are almonds, cashew nut, walnut and hazelnut

Seeds:

Seeds are rich in omega3 fatty acid, which can reduce the production of molecules and substances which results in inflammation that may cause headache. It also contains a decent amount of magnesium which may help prevent blood vessel spasms. Few seeds to include in your kids diet are sunflower seeds, pumpkin seeds, melon seeds and chia seeds.

Dark chocolate:

Dark chocolate is rich in cocoa which is loaded with zinc, iron, copper, and vitamins like A, B12 and K. It relaxes arteries and increases blood circulation. It is loaded with antioxidants called flavonoid and polyphenols which help to fight and repair cell damage

Ginger:

It contains natural oil.The chemical compounds in this oil, which include gingerols and shogaols have anti-inflammatory and pain-relieving effects. Ginger extracts may also increase serotonin( happy hormones). Increasing the serotonin levels in your brain may help stop migraine by reducing inflammation and restricting blood vessels.

Chamomile:

Chamomile acts as a natural pain reliever as it eases minor pains and aches in the body. It can also provide relief from any tension or inflammation present in the body and helps to reduce muscle spasms. They help to relieve your physical and emotional tension, allowing you to drift off to sleep naturally.

Lemon balm:

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What is Sleep-hygiene?

Dos and Don’ts for good sleep hygiene

Dos

Don’ts

Tips for Creating a Sleep-Friendly Environment

1. Open Communication:

2. Limit Naps:

3. Set a Good Example:

4. Consult a Pediatrician:

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SLEEP WELL SPREAD BENEFITS

Benefits

WHY IS A GOOD QUALITY SLEEP NECESSARY?

BENEFITS OF INGREDIENTS IN SLEEP WELL SPREAD

Nuts

Pumpkin seeds

Chamomile:

Lemon balm:

Antioxidants:

Products:

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What is sleep talking?

Symptoms of Sleep talking

Causes of sleep talking

Tips to manage sleep talking in kids

1.Bedtime routine

2.Don’t try to wake your child

3.Avoid sugary or caffeinated drinks

4. Comfy bed setting

5. Support your kid

6. Exercise

7. Limit screen time

8.Don’t underestimate kid’s night time fears

FOODS THAT CAN REGULATE SLEEP CYCLE

1.PUMPKIN SEEDS

2.NUTS

3.CHAMOMILE:

4.LEMON BALM:

5.ANTIOXIDANTS:

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WHAT IS DYSLEXIA?

DYSLEXIA SYMPTOMS:

1. Before school age:

2. Schooling age:

3. Teens and adults:

EDUCATIONAL TECHNIQUES TO TREAT DYSLEXIA SYMPTOMS

TIPS FOR PARENTS TO HELP YOUR CHILD

1. Addressing the problem early:

2. Encourage reading on a daily basis:

3. Importance of reading aloud:

4. Take help from school:

5. Make learning enjoyable:

FOODS THAT HELP DYSLEXIA SYMPTOMS

1.PROTEIN:

2.OMEGA 3 FATTY ACIDS:

3.MAGNESIUM:

7.HERBS FOR DYSLEXIA

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WHAT CAUSES SLEEP PROBLEMS IN CHILDREN?

WHY IS PROPER GOODNIGHT SLEEP IMPORTANT?

TIPS TO IMPROVE SLEEP

FOODS THAT CAN REGULATE SLEEP CYCLE

1. Nuts

2. Pumpkin seeds:

3. Chamomile:

4. Lemon Balm:

5. Antioxidants:

Products:

Feedbacks from parents

What is ADHD?

Signs and Symptoms:

Foods and Herbs for ADHD:

1. NutS:

2. Seeds: