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'All for One and One for All' Makes a Happy Family
Like a happy mind makes a happy body, the same way happy people make a happy family. The basic lessons that we learn at home from our elders like helping each other, sharing, respecting elders, being kind and most importantly, loving each other, all these are the traits which make a happy family. People who eat together, spend time with each other and help one another make the best family. This is true even with friends.It's summertime; therefore, we can invite our children to help us out with household chores, religious acts, morning walks, yoga, exercise, etc. This will not only give us an opportunity to spend time with our kids but also lets them effectively utilise their holidays. And who knows, they might even discover some of their hidden talents and interests. Parents must make sure that the entire family eats at least one meal all together so that they can talk to each other and be away from televisions, mobile phones, etc. If you can - in fact, I say we all must - plant new trees together. Each person must plant one tree and take care of it. This will teach us all to take care of them and each other as well. With this activity, our nurturing instincts shall come through naturally.Try new dishes out together in the kitchen with your better half and children so that they understand that it is not just the woman's job to do so but that everyone can do it, and it will seem absolutely normal to them to work in the kitchen. This will help in destroying the taboos.Teach your girls to take care of activities like getting vegetables and fruits from the market. Similarly, teach them certain bank-related activities so that they can learn to be independent. All this will create oneness and result in a better lifestyle, thus creating quality life and happy minds.
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her. Read more
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How To Do Facial at Home Using Natural Ingredients - Your Step By Step Guide
Acne on the skin, dry or dark patches, blemishes, scarring, and nasty wrinkles - these things make us feel less beautiful. And with busier lives, it becomes difficult to frequent the salon and spa when we're strapped for time. So, what's the best solution?
Skincare at home - and it starts with a fantastic facial. You'd be surprised what a difference you can make to your face by blocking just an hour out of your schedule. Let's explore the various ways how you can do facial at home using home remedies, step by step.
How to Do Facial at Home by Yourself - Step-by-Step Method
Here are the steps on how to do a facial at home naturally, and all it takes are a few items you find at your nearest grocery store:
Step 1 - Cleansing
Cleansing your face is like dusting and prepping the canvas for artwork. You need a clean slate before you're able to make it look the way you want.
How to Do
Use lukewarm water and a mild foaming cleanser to rinse your face.
If your face is too oily, opt for oil-free cleansers.
Just take a pea-sized dollop of the cleanser after washing your face, apply it, and rinse well using cold water.
What We Suggest
We suggest using organic raw honey because it has antibacterial properties and moisturizes the skin. Use soft cotton balls to apply and smear on your face gently. Wait for a while and wash it away.
Step 2 - Exfoliating
Exfoliating your skin is one of the best ways to unclog pores and remove dead skin cells. It lifts up your gloomy skin and reveals the younger and more beautiful you. Here's how you do it.
How to Do
Start by picking an exfoliator according to your skin type. You don't want ones with scratchy textures but instead products that balance the pH levels of your skin. Talking to a certified aesthetician and asking for recommendations is a good idea at this stage.
Take a pea-sized or smaller amount of the exfoliator and rub it over your skin in gentle circular motions. You want the scrubbing to be gentle, do not overdo it.
Rinse well using cold water afterwards.
What We Suggest
If you've got normal skin, then just applying a teaspoon of ground oatmeal with honey and olive oil will be enough. If you're wondering how to do facial at home for oily skin, we recommend making a DIY exfoliator by blending honey, sugar, and water together.
Step 3 - Steam
Steam penetrates the pores of your skin and opens them up, letting your face relax and cleansing it of all the toxins. Additionally, the nutrients from your face mask will be used efficiently when you steam.
How to Do
Get a bowl and pour it with hot water. Use a cloth to hold or carry it around the edges to avoid scalding yourself.
Get a towel and wrap your head with it on top. Lean onto the bowl in a way that the towel makes a tent, thus trapping the steam.
Let the steam travel across your face and stay like this for 5 to 10 minutes. If the steam lessens a little, blow air into the pot with your mouth so that the vapour reaches your face.
What We Suggest
If you'd like to add a punch to your steam treatment, consider adding essential oils to the water like rosemary or chamomile extracts for some aroma. The steam treatment also works if you're asking yourself, "What if I have dry skin?"
Step 4 - Apply Your DIY Mask
Your DIY Mask will come to your rescue at this stage. Once your face is prepped up and ready to go, it'll be set to soak in the nutrients and all that skin-healthy goodness from your nutritious face mask. Here's how you apply it.
How to Do
Use a store-bought face mask or make your own DIY face mask and apply it to your skin.
Leave it on for 15 to 20 minutes and wash off with lukewarm water.
You want to make sure your mask doesn't get too close to your eyes or nose since it may sting.
What We Suggest
If you're making a DIY mask and you have oily skin, then we suggest combining one tablespoon of Multani mitti and organic raw honey to make one. Otherwise, opt for a combination of banana and honey or honey and yoghurt to make the face mask.
Step 5 - Toning Your Face
Toning your face is a crucial step. It helps to remove any residual grime or dirt from the skin and gently closes the pores, making sure your skin stays hydrated and just as radiant.
How to Do
Get a toner that is suited to your skin.
Use a cotton ball to gently apply it and rub over your skin.
Make sure not to hit sensitive areas like the eyes and nose.
Allow it to dry naturally and you're done with this step.
What We Suggest
Blend half a teaspoon of organic raw apple cider vinegar with some water to make your DIY toner. This DIY toner works like a charm because it balances out the pH levels in your skin and gently seals your pores.
Step 6 - Moisturizing Your Skin
A good moisturizer will not only hydrate your skin but lock it in, making sure it doesn't unseal the pores or leak out. Here's how to apply it.
How to Do
Get a moisturizer suited to your skin.
Take a pea-sized dollop, apply, and rub it gently in circular motions.
Let it absorb into your skin completely.
What We Suggest
The good news is, making your own DIY moisturizer is easy. Just get a half a teaspoon of any of those oils - almond, jojoba, coconut, or argon - and apply it to your skin. Alternatively, you can use aloe vera gel too since it's just as effective and known for its hydration and natural moisturizing properties.
Precautions to Take while Doing Facial
While doing facial to make sure you get long lasting and happy results with these precautions:
Don't apply makeup until after a few hours pass, at the very least. Your skin needs to heal and recover first.
When using moisturizers, face masks or any skin care products, make sure to check the ingredients label and see whether it has any irritants that are allergic to your skin. You don't want chemical-laden face masks and if you can, we always recommend going the DIY route since it's much easier and safer too.
These natural ingredients are actually good for your skin and supply it with the nutrition it needs. Ideally, you want to do facials at least once every week for the best results. This makes sure to give your skin that radiance you want, balances pH levels, and improves the texture - making you look simply beautiful.
Set aside an hour of your time and get everything ready before you begin. You want to make sure you complete every step efficiently and not miss out anything in between.
Give yourself plenty of time to do the facial in a stress-free environment. This makes sure you make the most out of it and allow your skin to relax, giving it the nourishing, unclogging, and hydration it needs.
If any of the ingredients make your skin feel weird, allergic, or irritating, stop the treatment immediately and rinse thoroughly. Come back after some time and experiment with our DIY face masks to see how your skin responds to the treatment.
FAQs
Here are some common questions about facial:
1. I Have Small Pimples on My Face, So is It Safe to Use Honey for Facial Mask?
Yes. But make sure you get organic raw honey and not any store bought or inorganic honey since those may contain ingredients that might irritate your skin. Honey is a popular humectant and has antibacterial plus anti-inflammatory properties which means you can say goodbye to acne and scarring through weekly or bi-weekly use on your skin.
2. How Can I Figure out My Skin Type for Home Facial?
Clean your face with a cleanser and lukewarm water. After that, wait for an hour and don't touch your face either. Take a piece of tissue and dab it gently over your T-area (nose and forehead) and see if it gets oily. If it does, you have oily or combination skin. If it doesn't, look into the mirror and notice if your skin looks taut. That's what dry skin looks like. If rashes appear after using the cleanser, then you've got yourself sensitive skin.
A little facial goes a long way to get you that radiant and beautiful skin you've always wanted. Try the steps above one to two times a week and we're sure you'll notice decent results.
Also Read:
Homemade Face Masks to Lighten & Bleach Your Skin Naturally
Easy Steps to Get Salon-Like Glow at Home
Simple Home Remedies to Remove Blackheads Permanently
Home Remedies to Get Rid of Open Pores on Skin Read more
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20 Best Quotes That Reflect a Mother and Son's Beautiful Bond
Mama's boy - this has come into being because the bond between a mother and son is like no other. The mother-son relationship is a little complicated. Mothers can be kind, gentle, and affectionate, but they can also be firm and headstrong.
Twenty Overwhelming Mother and Son Quotes
Here are a few overwhelming mother and son quotes that throw light on this beautiful relationship -
1. "How beautifully everything is arranged by Nature; as soon as a child enters the world, it finds a mother ready to take care of it." – Jules Michelet
There is no denying that one of the best things that nature is has done, is putting us in the custody of our mothers.
2. ”Sons are the anchors of a mother’s life.” – Sophocles
This is one mother-son quote that are short but profound. To a mother, her son is more than just her little boy. He is to become a man someday, and this is a source of great comfort to her.
3. ”A mother’s arms are made of tenderness and children sleep soundly in them.” ― Victor Hugo
A mother gives her child her all. Her love is so intense, it is almost tangible. There is no greater comfort than sleeping in the arms of a mother.
4. "That strong mother doesn't tell her cub, son, stay weak so the wolves can get you. She says, toughen up, this is reality we are living in - Lauryn Hill
While mothers are a symbol of grace and are known for their quality of being gentle, they make for a great picture of strength as well.
5. “Even more than the time when she gave birth, a mother feels her greatest joy when she hears others refer to her son as a wise learned one.” – Thiruvalluvar
Mothers are filled with a sense of pride when their children do well in life. Each time her son achieves something, it is a moment of great pride.
6. "Being a full-time mother is one of the highest salaried jobs in my field, since the payment is pure love." – Mildred B. Vermont
The duty of a mother is no easy task - it requires complete dedication. Mothers go ahead and do this without complaining because of the love they have for their child.
7. "The heart of a mother is a deep abyss at the bottom of which you will always find forgiveness." – Honore de Balzac
We all have memories of when we have messed up, but our mothers have always stood up for us, no matter what. They tell us where we go wrong, so we can learn from it.
8. "The mother’s heart is the child’s schoolroom." – Henry Ward Beecher
A mother is the first teacher that a child has. This is true in every sense. Every time, she is constantly teaching us something.
9. "A mother has to think twice, once for herself and once for her child." – Sophia Loren
Mothers are selfless. They always put their child before them. In everything they do, they make sure they know how it impacts their child.
10. "A mother’s love doesn’t make her son more dependent and timid; it actually makes him stronger and more independent." – Cheri Fuller
Mothers are the strongest. They guide and stand by everything that is right.
11. "Some mothers are kissing mothers and some are scolding mothers, but it is love just the same, and most mothers kiss and scold together." ― Pearl S. Buck
This is one of the mother-son quotes that is funny, yet true. While mothers are the nicest, they also know where to draw the line and correct us, if and when we go wrong.
12. "A boy’s best friend is his mother." – Joseph Stefano
She is the one person you run to when you are upset. Mothers always have our back.
13. "There is no velvet as soft as a mother’s lap, no rose as lovely as her smile, no path so flowery as that imprinted with her footsteps." – Archibald Thompson
Mothers are synonymous with love, care, kindness, and affection.
14. "Happy is the son whose faith in his mother remains unchallenged." – Louisa May Alcott
Sons look up to their mothers. While fathers play an important role in their lives as well, mothers are a constant source of strength.
15. "To be a mother of a son is one of the most important things you can do to change the world. Raise them to respect women, raise them to stand up for others, raise them to be kind." – Shannon L. Alder
Who you are today lies heavily on your upbringing. This is why it is important for mothers to raise their sons into fine gentlemen.
16. "Your children are not your children. They are the sons and daughters of Life’s longing for itself." – Kahlil Gibran
Today, your little one is your son. But as the years go by, he falls into various roles like friend, husband, and father.
17. "I remember my mother’s prayers and they have always followed me. They have clung to me all my life." – Abraham Lincoln
Mothers always hope and wish the best for their sons.
18. "A mother is the truest friend we have when trials, heavy and sudden, fall upon us when adversity takes the place of prosperity." – Washington Irving
Life is not always easy, but when we hit a rocky patch, we have the comfort of knowing that our mothers are there for us.
19. "Mother is her son’s first God; she must teach him the most important lesson of all, how to love." – T. F. Hodge
It is true that sons look up to their mothers with reverence. Mothers, through both words and action will have to teach their sons how to love unconditionally.
20. "And she loved a little boy very, very much, even more than she loved herself." – Shel Silverstein
To a mother, her son will always be her little boy, no matter what, or how old he grows!
A mother plays a pivotal role in moulding her son into a fine man that he will turn out to become. Nothing we do can repay how much she has sacrificed, just to see her little boy happy. So if you are a son looking for mother’s day quotes or a mom looking for inspiration, you will find these quotes encouraging and motivating.
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6 Nutritious Steamed Food Recipes That You Can Make for Your Family
Our nutritionists, doctors, and elders always tell us to follow a healthy lifestyle. We also know it well that we should eat nutritious food and give up junk food if we want to stay healthy and fit. Processed foods contain preservatives, sugars, and unhealthy calories, and eating home-cooked food is the best bet if we want to stay healthy, but eating steamed food can be healthier. Steaming food is the simplest way to cook food. There are several other benefits of eating steamed food which we have discussed in this article.
How is Steamed Food Beneficial for Your Health?
Steamed food has many health benefits which are listed below:
1. It Helps Lower Cholesterol Levels
Steaming foods like lamb and pork can remove their fat content. It is difficult to separate the fat from the meat by other methods of cooking like grilling, frying, or roasting. Eating steamed food, which is devoid of fats, means less calorie intake, which in turn can control your cholesterol levels. Also, since steaming does not require the use of oil, you have a healthier and lighter meal on the table. It is a wonderful idea to include steamed foods in your weight loss diet.
2. It Helps Preserve the Colour, Flavour, and Fibre
Steaming is a method of cooking which helps retain the original flavour, colour, and texture of the vegetable as closely as possible. What you get is the entire nutritive value of the vegetable along with its rich colour and texture. Adding spices to the water could lend some additional flavours too.
3. It Helps Retain Micronutrients
Conventional cooking methods tend to drain a vegetable of its vitamin and mineral content. Steaming ensures that biotin, riboflavin, pantothenic acid, Vitamin C, B12, niacin, thiamine, and vitamin B are retained in the vegetable. Also, minerals like calcium, potassium, phosphorous, and zinc remain intact when you steam the vegetables.
4. It is a Simple Way of Cooking
Steaming food by stacking layers over each other can help you save precious time in the kitchen. It is also much simpler because there isn’t a lot of preparation involved and you can get most of it done with a single heat source.
Tips and Tricks to Steam Your Food
Don't think that steamed food is boring and bland. You can add a little punch to your steamed food with a few handy tips:
1. Try the Classic Taste
Add a dash of olive oil, salt, and peppercorns in a pan and toss the veggies in it. Then steam in a steamer. Be sure to use extra virgin oil for a good flavour.
2. Use Herbs
You can add whole parsley, thyme, rosemary, basil, or lavender to the food before steaming. Remove them before serving the dish. Steaming chicken this way can make it absolutely flavoursome.
3. Sweet Tooth Cooking
To enhance the flavour of naturally sweet vegetables, you can add a bit of balsamic vinegar or red wine to the food before steaming. You could do this for steaming fish and meats too.
4. Make it Citrusy
Add a dash of lemon juice to your steamed food to get a unique flavour. You could use lemon slices while steaming vegetables to get the same effect too.
5. Make it Exotic
Mix in a little soy sauce, sesame seeds, and some white pepper to your steamed food to give it an exotic flavour.
Healthy and Tasty Steamed Food Recipes that You Can Try at Home
Here are some dishes with the recipes that you can try at home. Steamed food too can taste yummy so try them on your own:
1. Steamed Fish
This is a simple yet classic recipe for you to start with your steamed food diet.
Ingredients
Medium-sized Fish - 1
Ginger strips
Soaked black mushrooms
Light Soy sauce - 2 tablespoons
Sesame oil - 1 teaspoon
Oyster Sauce - 1 teaspoon
Salt and pepper as per taste
Sliced stalk of spring onion
Time
Preparation time: 20 minutes
Cooking Time: 10 Minutes
Servings
This recipe serves 2 portions.
Method
Wash and clean the fish and put it on a steaming tray.
Add seasonings like salt and pepper.
Mix the oyster sauce, sesame oil, and soy sauce together.
Heat a pan and lightly stir fry the mushrooms.
Add the sauce mix and stir.
Pour this mix over the fish and add ginger slices.
Steam the fish for 10 minutes and remove when cooked.
Garnish with spring onions and serve.
2. Steamed Prawns in Garlic Sauce
This lip-smacking recipe is a healthy way to eat seafood.
Ingredients
Tiger prawns - 4
Garlic - 1 cup
Vegetable oil - 1 teaspoon
Spring onions - chopped
Cooking Time
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings
This recipe serves 4 portions.
Method
Slice the prawns.
Finely chop garlic and sauté in oil.
Coat the prawns well with the garlic sauce.
Place in a steamer and cook for 10 minutes.
Garnish with chopped spring onions and serve warm.
3. Steamed Lemon Garlic Chicken
You can steam chicken breasts and serve it in dinner.
Ingredients
Single breasts of chicken - 1
Cloves of garlic - 2
Lemon - 1
Springs of fresh thyme
Rock salt to taste
Black pepper
Chilli flakes
Total Cook Time
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings
This recipe serves 2 portions.
Method
Prepare the steamer.
Mince the garlic and mix it with salt, pepper, and chilli flakes.
Season both portions of the chicken breast.
Add lemon zest over both chicken breasts and sprinkle with thyme.
Spray a bit of oil over the chicken and steam for 10 minutes or until cooked.
Serve with baby potatoes or kale.
4. Patra
This is one of the classic steamed food recipes of Indian origin. It is healthy and yummy!
Ingredients
Colocasia leaves - 4
Batter
Gram flour- 1 cup
Tamarind paste - 1/2 teaspoon
Chili powder - 2 teaspoons
Asafoetida - A pinch
Roasted cumin - A teaspoon
Sugar - ½ teaspoon
Tempering
Oil - 20 ml
Mustard seeds - 1/2 teaspoon
Sesame Seeds - 1/2 teaspoon
Cooking Time
Preparation time: 10 minutes
Cooking Time: 40 minutes
Servings
You will get 5 portions from this recipe.
Method
Wash the leaves thoroughly and keep aside.
Mix all the other ingredients required to make the batter.
Place the leaf on the table and smooth it out. Spread a layer of batter on the leaf and cover it with another leaf.
Now spread another thin layer on the second leaf and cover. Repeat till you have used all the leaves up.
Fold in the sides of the leaves, and roll it in lengthwise. Make a tight roll.
Steam the rolls for 30 mins.
Cool and cut into slices.
Temper the seeds and pour it over the slices of patra.
5. Bhapaa Aloo
Steamed food recipes are vegetarian in nature are not that hard to find. Indian food has a host of steamed foods like bhapaa aloo which you can serve with roti or rice.
Ingredients
Small potatoes - 200 grams
Mustard oil -2 teaspoon
5 spice mix- ½ teaspoon
Dry red chilis - 2
Mustard paste - ½ teaspoon
Hung curd-1 teaspoon
Desiccated coconut paste - ½ teaspoon spoon
Green chilli paste
A pinch of turmeric powder
Lime juice - 2 teaspoons
Banana leaves - 2
Cooking Time
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings
The recipe serves 4.
Method
Peel and wash the potatoes and boil them partially.
Heat oil and add the 5-spice mix with red chilis to it. Pour the mix over the potatoes and let it rest.
Prepare a marinade with mustard paste, green chilli paste, coconut paste, curd, and turmeric powder.
Add the potatoes to the marinade.
Add salt, lemon juice, and mix once more.
Place the potatoes on a steel plate, place a banana leaf and steam for 6-10 minutes.
6. Steamed Vegetables
You can have steamed vegetables for breakfast or any time you want.
Ingredients
Carrot sliced thinly -1
Broccoli florets - 1 cup
Cauliflower florets - 1 cup
Mushrooms - 1 cup
Lemon juice - 2 teaspoons
Butter - 1 tablespoon
Salt and pepper
Cooking Time
Preparation time: 20 minutes
Cooking time: 10 minutes
Servings
This recipe serves 2 portions.
Method
Cut all the vegetables and wash them.
Steam all the vegetables with salt for 10 minutes.
Remove and set aside.
In a pan, heat the butter.
Toss the vegetables in the butter and sprinkle pepper on it.
Add lime juice and mix well before serving.
FAQs
Some questions about steamed food are discussed below:
1. Is Steamed Food Healthier Than Boiled Food?
Steamed food retains flavour, fibre, nutrition, and texture up to 81% while boiled food retains only 34% of flavonoids and nutrients. Hence, it is better to consume steam food.
2. What Are Some Common Foods That Can Be Steamed?
Common foods that can be steamed are:
Green leafy vegetables, momos, fruits.
Idlis, Dhokla, Patra, and pulses.
Eggs, chicken, salmon, and other meat.
3. How Long Should You Steam Vegetables?
All vegetables will have different cooking times depending on their thickness and size. Below we have mentioned some of the common vegetables and the time they take to get steamed:
Asparagus - 8 to10 minutes
Beans - 5 to7 minutes
Beetroot - 40 to 60 minutes
Bok choy stalks - 6 minutes
Bok choy leaves - 2 minutes
Broccoli florets - 5 minutes
Cauliflower florets - 5 minutes
Sliced Carrots - 4 to 5 minutes
Peas - 5 minutes
Spinach- 5 minutes
4. Which Kinds of Steamers Can You Use for Steaming Food?
The most popular types of steamers available are:
Metal collapsible steamers
Metal insert steamers
Bamboo steamers
Complicated cooking recipes deter people from making efforts and trying out new recipes. Steamed food comes to the rescue as it can be cooked easily and tastes delicious. So start on those steamed food recipes and eat your way to health.
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Homemade Sugar Free Ice Cream Recipes
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Sleep Disorders in Kids
Children can suffer from sleep disorders, much like adults. Sleep disorders are basically problems in the way a person sleeps. Some of the most common complaints include trouble falling asleep, sleepwalking, night terrors and snoring. Children often show signs of sleepiness or have trouble functioning during the day when they have sleep disorders.
What is a Paediatric Sleep Disorder?
Children who suffer from paediatric sleeping disorders suffer differently. Some have trouble falling or staying asleep, while others are inflicted with more worrisome problems such as sleepwalking. Sleeplessness in children can be caused by different factors such as stress or pain. Sometimes, physiological problems like obstructive sleep apnea can cause sleep problems in children.
What Are the Different Types of Paediatric Sleeping Disorders?
There are many different sleeping disorders that have been diagnosed amongst children:
Sleep Apnea: Children who suffer from enlarged tonsils or obesity usually develop a sleep disorder called 'Sleep Apnea'. Some of the symptoms of this disorder include restlessness, snoring, frequent awakening, pauses in breathing, and daytime sleepiness.
Restless Sleep / Periodic Limb Movement Disorder: Children who have poor or restless sleep often suffer from drowsiness the next day. They have particularly limp hands and feet. There is research that suggests a link between ADHD and Periodic Limb Disorder. In most cases, this is due to iron deficiency.
Insomnia: One of the most commonly heard of sleeping disorders out there, insomnia is a condition where people have trouble sleeping. This often leads to irritability, hyperactivity, mood swings, depressed mood and sometimes even aggressiveness in a person.
Narcolepsy: Children with narcolepsy tend to have the urge to fall asleep several times throughout the day. Their sleep could last from a few seconds to several minutes. Narcolepsy is a chronic sleep disorder caused due to the inability of the brain to regulate sleeping and waking cycles.
Nightmares: Nightmares are common among children between the ages of three to six years. The child may dream of danger or an instance that is scary.
Night Terrors: A child who suffers night terrors never fully awakens from their sleep. Very often, the child will sit up in bed and scream or cry in their sleep, acting out their dream.
Somniloquy / Sleep Talking: Talking whilst fast asleep is called 'somniloquy' and can range from simple sounds to long winding speeches.
Somnambulism / Sleepwalking: Walking while asleep is called 'somnambulism' and on occasions, the child may speak things that don’t make sense while sleepwalking. The child's eyes are open but unfocused or glassy.
How Much Sleep Does a Kid Need?
Everyone needs sleep and children are no exception. In fact, younger children need to sleep more as their brains are developing at an extraordinary rate. As a child grows, their sleep requirements begin to change:
One to Four Weeks Old: Infants of this age group should sleep for an average of 16-17 hours a day.
One to Four Months Old: Infants of this age group sleep for an average of 16-17 hours a day. At this age, their sleep cycles begin, with them sleeping longer at night.
Four Months to One Year: Babies of this age need around 14-15 hours of sleep every day.
One to Three Years: Toddlers need about 12-14 hours of sleep every night.
Three to Six Years: Children of this age need approximately 11-12 hours of sleep per night.
Seven to Twelve Years: Children of this age group need about 10-12 hours of sleep every night.
Thirteen to Eighteen Years: Teens of this age require about eight to ten hours of sleep.
What Are the Signs of Sleep Problems in Kids?
Sleep problems can compound over the years and cause long-term sleep disorders like insomnia and narcolepsy.
Excessive Daytime Sleepiness (EDS): Extreme sleepiness during the day is a sign that your child may have a sleeping disorder. Children with these problems often have a general lack of energy throughout the day. Common sleep disorders with EDS symptoms are narcolepsy, sleep apnea, and restless leg syndrome.
Trouble Sleeping: Children who often complain about not being able to go to sleep or have trouble staying asleep most likely suffer from insomnia. These children may sometimes even wake up much earlier than is required. Insomnia in children can be caused by stress, pain, or mental disorders.
Snoring: Some children who snore may have obstructive sleep apnea (OSA), which can be caused by respiratory infections, nasal congestion, a deviated septum or enlarged tonsils.
Bedwetting: Many children wet their beds and so this is not often a cause for concern. It is only considered a disorder if your child is older than five years and wets their bed at least two times a week. Low bladder control, emotional distress or developmental lags could be reasons for bedwetting. Bedwetting, as well as daytime drowsiness in a child, could be a sign of 'Obstructive Sleep Apnea'.
Complications of Sleep Disorders or Sleeplessness in a Child
Complications associated with sleep disorders fall into two categories:
Psychiatric Complications: There is a reciprocal relationship that occurs between sleep disorders and psychiatric disorders. For example, when a child who is diagnosed with recurrent depression becomes worse, sleep problems often increase simultaneously. However, disrupted and inadequate sleep alone can produce behavioural, effective and cognitive problems.
Medical Complications: Dyssomnias (disturbances in the quantity, quality, or timing of sleep) are believed to be a result of central nervous system (CNS) abnormalities that alter the sleep process. Youths with substance use disorders are a good example of how difficult it may be to distinguish a primary sleep disorder from those medically induced conditions.
Treatment and Medication to Treat Sleep Disorders in Children
There are so many reasons why your child could develop sleeping disorders, right from stress to physical problems. There are different ways to deal with this and get a handle on the situation. Some basic tips include a consistent bedtime and calm sleeping environment. However, as a parent, you need to update yourself on the disorder and the various approaches used to treat it.
Medication: Medication like Neupro and Mirapex have been known to help deal with issues like restless leg syndrome.
Chronotherapy: This technique employs gradual shifting of sleep timings to help reset the biological clock of your child. Studies show that patients have been able to end chronic dependence on medication with this method.
Adenotonsillectomy: Research has shown that removing the tonsils in children can significantly improve sleep. This is because of fewer respiratory issues faced by the child.
Tips to Help Your Child Sleep Better
Below are some tips that you can try at home to help your child sleep better:
Be Consistent with Bedtime: Set a regular bedtime for your child and do not stray away from it. Similarly, the wake-up time should remain consistent. On weekends, try not to allow your child to sleep in longer than an hour past their usual wake-up time.
Establish a Soothing Bedtime Routine: A warm bath and reading a bedtime story can really help your child sleep better. A glass of warm milk and honey also does wonders.
No Caffeine Before Bedtime: Avoid giving your child any food or drinks that contain caffeine less than six hours before bedtime. This includes chocolate milk as cocoa beans contain caffeine.
Light Dinner: Try not to give your child a large meal too close to bedtime as this interferes with digestion, thus resulting in uneasy sleep.
Relaxing Playtime After Dinner: Avoid physical or mental activities right before bedtime as they can keep children awake. Try indulging your child in more calm activities such as reading or drawing.
Avoid Distractions: Turn off the television and radio while your child is going to sleep. Cell phones and computers should also be set aside at this time to avoid your child becoming distracted.
Create the Right Ambience: Ensure that the temperature in your child's bedroom is comfortable and that the room is dark. Keep the noise level in the house as low as possible.
Develop Healthy Sleeping Habits: Avoid allowing your child to fall asleep in your arms or in any room they happen to be in. If you notice your child is tired, regardless of whether they are asleep or not, you should put them to bed. It is also best to not get into bed with your child to help them sleep.
Paediatric sleep problems in children cause many children to become tired and cranky. They also lead to behavioural problems at home, in school and amongst their friends. If you feel your child may have a sleeping disorder, be sure to follow the tips mentioned to above. If all else fails, speak to your paediatrician who can prescribe medication for your child having trouble sleeping.
Also Read: Overcoming Insomnia - Sleeping Disorder In Children Read more
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