So many women share with us that once they become mothers, a good night's sleep is a distant memory. At first, pregnancy hormones and body discomfort disrupt sleep, then the early days of postpartum bring many wakings from baby. But many mothers report insomnia lasting a couple of years after their child's birth. Which begs the question: Once baby starts to sleep, how can mama make sure she can get to a good night's sleep again as soon as possible?

We interviewed licensed psychologist Jan DeRoest for some practical tips for new moms. She offers a workshop called Everything you wanted to know about sleep but were too tired to ask.

The Tranquil Parent: What happens to a mother’s sleep once she has a baby?

Jan DeRoest: Research indicates the first month postpartum has the greatest amount of reported sleep problems, even more so for first-time mothers. Usually there is a gradual increase in sleep time over the next 2-4 months as the infant's circadian rhythms mature. Breast feeding has been shown to increase slow-wave (restorative) sleep, possibly due to some connection with prolactin.

Often women get overtired from these first few months of many night wakings and lose their own routine of healthy sleep. Also, hormones take time to regulate after having a baby, especially if you are breastfeeding.

TTP: What is the difference between “normal” sleep challenges and true insomnia?

DeRoest: Insomnia is considered chronic when it persists for over a month. About 10 to 15 percent of adults report chronic insomnia. Stress or worry is thought to cause about 50 percent of insomnia. Other causes can include pain, digestive problems, sleep disorders (sleep apnea, restless legs, narcolepsy, etc.), depression, anxiety and some medications. Symptoms of insomnia can include difficulty falling or staying asleep, waking frequently at night, being unable to return to sleep, waking too early in the morning, unrefreshing sleep, daytime sleepiness, difficulty concentrating and irritability. If sleep problems persist for a few weeks or more, or if you experience distress and discomfort as a result of insomnia, you should consult a doctor. Bring a record of your sleep, levels of fatigue during the day, and any other symptoms you may be having.

TTP: What can mama do to finally get some sleep, once her baby is sleeping well?

DeRoest: Some ways to help promote sleep include:

• Good sleep hygiene - use the bedroom only for sleep and sex


• Establish a regular bedtime and bedtime routine and stick to it


• Get up at the same time every morning


• Make sure the bedroom is quiet, cool, dark and comfortable


• Don’t consume caffeine, nicotine or alcohol late in the day


• Exercise every day but not within three hours of bedtime


• Avoid daytime naps


• Avoid heavy meals several hours before bedtime, but a light snack before bed (like a couple of crackers with milk) may help some people


• Take warm baths/showers approximately one hour before bed

TTP: What are some natural techniques that help for sleep problems?

DeRoest: There are many natural techniques that can help with sleep!

Here are some that are reported to work:

• Relaxation exercises, guided imagery, meditation, hypnosis and biofeedback


• Stimulus control (only go to bed when sleepy, get out of bed when awake more then 15 minutes, do something boring, return to bed only when sleepy)


• Acupressure and acupuncture


• Aromatherapy (especially jasmine and lavender)


• Chamomile tea (no scientific evidence that it works, but lots of anecdotal testimony that it does help)


• Light therapy (use of certain light frequencies to shift your circadian rhythms back to day/night)

Medications/herbal remedies include:

• Antihistamines (Diphenhydramine/Benadryl, Chlorpheniramine, Lortadine)


• Melatonin (naturally secreted by the pineal gland in brain, works with circadian rhythms – best for jetlag)


• Kava (member of the pepper family, possesses centrally-acting skeletal muscle relaxant, anticonvulsant properties)


• Valerian (adverse effects can include abdominal pain, chest tightness, tremors, lightheadedness)


• Passion flower


• Skullcap

But please consult your care provider before trying any medications or herbal remedies.

Jan also offered the following recommended resources for more information:

• National Sleep Foundation


• Sleep Medicine Network


• Max Hirshkowitz, PhD & Patricia Smith,Sleep Disorders for Dummies

Jan DeRoest, Psy.D. can be reached at jderoest@comcast.net if you have more questions. If you are in Portland, Oregon, she offers workshops locally.

On Christmas Eve this year, my whole family woke up with a terrible case of pink eye. While we had a good laugh that at least we were wearing red, it was not a very cheery experience for the holidays!

We called our doctor (who amazingly answered her cell phone on Christmas Eve) and she prescribed some antibiotic eye drops. I was sure that we had the bacterial variety because it came on so fast and our eyes were so swollen and painful. We were also worried about being contagious on Christmas Day for the visiting family.

But I was wrong. And over the next five months, I would learn more than anyone should ever know about conjunctivitis, aka pink eye.

Why?

Because we got it again and again and again. And from this experience, I have three lessons to share with you.

Lesson #1: Pink eye is almost always viral.

Five months into my battle with pink eye, I saw an ophthalmologist. She said about 90% of cases are caused by a virus and the antibiotics will not help it get better. As a matter of fact, they may aid in the recurrence of pink eye. Antibiotics kill off the good bacteria in your eye that helps it to be healthy and fight infection, making you more susceptible to viral conjunctivitis after using the eye drops.

We almost always had cold-like symptoms with the pink eye. When you have a bacterial infection in your eye, you typically don’t have other symptoms. Also, the bacterial variety will have lots of green and yellow pus. Viral conjunctivitis is characterized by watery, sticky discharge.

Lesson #2: Natural remedies do work!

While you might think that nothing but time and your immune system will get rid of viral conjunctivitis, we found some cures that really helped.

1. Breast milk: Breast milk contains infection fighting white blood cells, Bifidus Factor to help good bacteria grow and Oligosaccharides, which bind to harmful bacteria and keep it from attaching to mucosal surfaces. All of these are great for an infected eye! If you have some, just pump or hand express into a sterile cup, keep it refrigerated and use a sterile dropper to apply to the eye at least four times per day.


2. Green or chamomile tea bag compresses: This is a folk remedy that many swear by and is very soothing for the swollen, red eye.


3. Herb Pharm Herbal Eye Wash. This was the treatment that worked the best for us. It contains rue, fennel, goldenseal and eyebright, all great herbs for clearing infection and inflammation. Within one day of using this formula, our eyes felt and looked better. Within three days, we were symptom-free! We also took immune boosters to help our bodies fight off the virus: Vitamin C, zinc and Oregano Oil.

Lesson # 3: In order for the first two lessons to make a difference, throw out all your eye makeup and wash everything in your house.

So, after learning about how our pink eye was viral and taking lots of great herbal remedies, why did we keep getting it again and again? Simple: This bug is very contagious!

We passed it from one person to the next. By the time my pink eye cleared up, our toddler would have it and then give it to his dad. And then, a couple of weeks later, I would get it again!

It is important to wash your hands constantly (just warm soap and water, folks), wash all hand towels, pillow cases, door knobs, cell phones, eye glasses, computer keyboards…daily. You get the drift! And eye makeup? Throw it away.

Most importantly: Don’t touch your eyes! It is hard to do when they are itchy and drippy. But believe me, you don’t want to pass this germ to your worst enemy, much less your best friend.

Which, by the way, I did. And guess what? She gave it right back to me a couple of weeks later!

So, I hope these three simple lessons make a difference for you the next time someone in your family wakes up with the eye goop or the “stink eye” as we lovingly call it in our household.

And as always, consult your health practitioner if you have a concern about an eye infection that is getting worse or not clearing up. We aren't doctors here, just passing on some advice that may be helpful to you. Also, occasionally pink eye be more serious and need medical attention, so don't be afraid to make an appointment - just remember these warnings and ask a few questions before starting on any antibiotics, and make sure you're taking the steps to help reduce sources of contagion.

It has been a rough year for many families dealing with winter colds, flu and infections. I interviewed naturopathic physician Holly Beckwith to find out more about how parents can support their kids’ immune systems year-round.

The Tranquil Parent: What can parents do to keep their kids healthy?

Holly Beckwith: There are a few key things that parents can do to help support their child's immune system year-round. Eating a healthy, well-rounded diet is very important. I think it is essential to eat seasonal, locally grown foods. Unfortunately, that means no peaches in January! A breastfeeding mama should eat lots of fruit and vegetables, especially dark leafy greens such as kale and collard greens. If your little one is having a hard time eating a variety of fresh fruits and veggies, then I would recommend a multivitamin. I am not a big proponent of supplementation for kids, but I think a multivitamin, especially during the cold and flu season, is warranted.

The two supplements that have a positive effect on the immune system are probiotics and fish oil. Probiotics are the healthy bacteria found in our guts. A child's gut can lack enough of these healthy bacteria if they have ever been on antibiotics or if their mom was on antibiotics during pregnancy, they were born via c-section (babies are inoculated with this good bacteria as they pass through the birth canal), or if their digestive system isn't working properly. Fish oil contains omega-3 fatty acids that have immune boosting properties, as well as a whole host of other benefits. I like using cod liver oil in the winter because it contains Vitamin D. Vitamin D is also very important for immune health.

TTP: If a child is already getting sick, what can we do to help them fight the infection?

Beckwith: First, determine what kind of infection they are fighting. If it is a basic cold, I would encourage the child to rest as much as possible, exclude sugar and dairy from the diet and increase fluids.

I am a big fan of using hydrotherapy with kids. Alternating hot and cold towels to the chest or sinuses can help loosen phlegm and relieve symptoms. A recent study was published that compared cough medicine to honey. The honey actually worked better than the cold medicine to relieve the cough. I recommend a teaspoon of raw local honey for children older than one year every few hours [Editor’s note: Doctors say to never give honey to a child under one year old due to certain bacteria they cannot tolerate].

Herbs such as Echinacea and Oregon-grape can be used at the first sign of a cold. It is important to establish a relationship with a practitioner who is experienced in using herbs to ensure safety and to get the proper dosage. I often find the dosage for an acute illness has to be high for the first few days and then can be tapered off as the child gets well.

Breastfeeding moms can take immune stimulating herbs, like Echinacea, to treat infants through breast milk. I have recently been using high dose Vitamin D to treat certain illnesses with great results. I would recommend this only under the supervision of a physician due to the risk of overdose.

TTP: How can parents determine when to treat a fever?

Beckwith: Fever is one of the most common concerns parents have when their child is sick. Fever is not a disease, but just a symptom of the body fighting an infection. In most cases, it is clear what is causing the fever: usually an ear infection, stomach virus or sore throat. If the cause is not known and the fever is getting worse over the course of a few days, it is important to rule out urinary tract infection and other more serious illnesses. As a general rule of thumb, I ask parents how their child is acting. If they are eating and drinking, happy and playing normally, then I say to let the fever do its job. If they are not drinking fluids and acting lethargic or really upset, then I tell them to bring the fever down. I do not focus on the number on the thermometer but on the way the child is acting.

Dehydration can occur quickly in babies and children so it is very important to keep a close eye on them during a fever. Fevers will often spike during the night. Before reaching for the Tylenol, try a tepid bath. This is very effective at bringing down the fever. Homeopathy can also help with fever and make the child more comfortable.

Dr. Holly Beckwith has a family practice in Portland, Oregon. She loves encouraging her patients to live as healthy and happy as possible!