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.

When you hear the word bacteria, what do you think? Probably something along the lines of: “Bacteria is bad, kill it now!”

Yes, many types of bacteria are harmful. They can cause infections and make you very sick. You have probably also heard about the scary drug resistant bacteria like MRSA that are now rampant in hospitals.

But what about good bacteria?

One of the most important things to know about bacteria is that "good bacteria" keep bad bacteria in check. You have bacteria all over your body. It coats your skin, lines your intestinal walls and protects your eyes. And did you know that your food is covered in bacteria?

Princeton geneticist and Howard Hughes Medical Institute Investigator Bonnie Bassler said in an interview about bacteria: “You have 10 billion bacterial cells in your gut. You only have 1 billion human cells making up your whole body. So there are 10 times more bacterial cells in you, or on you, than human cells. By weight, you are more human than bacteria, because your cells are bigger, but by numbers, it's not even close.”

So what do good bacteria do for you?

1. Keep the bad bacteria in check and fights pathogens in the body.


2. Help you break down certain foods, like starches.


3. Promote the storage of energy as fat.


4. Help your body synthesize vitamins in your gut.


5. Increase your ability to renew cells in your intestines, getting rid of damaging cells that could lead to intestinal cancer.


6. Help newborns develop their immune systems, by being passed from mother to child in the birthing process.


7. Another possibility supported by some research: Aid the immune system in fighting allergies and hay fever.

So how do you insure that you have enough of the good bacteria? People who have regularly taken antibiotics, have poor digestive health or who have compromised immune systems would benefit from supplementing with probiotics. The Food and Agriculture Organization of the United Nations (FAO) defines probiotics as: "live microorganisms administered in adequate amounts which confer a beneficial health effect on the host." Many health practitioners recommend supplementing with probiotics any time you take antibiotics.

Sources of probiotics include:

• Cultured foods such as yogurt and kefir. US Probiotics reports: “For centuries, folklore suggested that fermented dairy products containing live active cultures are healthful. Recent controlled scientific investigation supports these traditional views, suggesting that probiotics are a valuable part of a healthy diet.” One challenge with buying yogurt or other products that claim to deliver probiotics is that the heat treatment of yogurt kills live cultures. In order to help consumers determine if live, active cultures are in a product, the National Yogurt Association established a “Live Active Culture” seal. Unfortunately, when the active counts are listed on the product, they do not distinguish between starter cultures (needed to make yogurt) and the probiotic cultures. So, if you really want to know the counts, you need to contact the manufacturer.


• Nutritional supplements. You can buy probiotics over the counter in the health food section of your store. They are available in capsules, powders, liquids or tablets. It is important to choose a high-quality product. Look for documentation of the type of bacteria, the potency (number of bacteria per dose), and an assurance of purity. A high quality product will contain at least 4 billion viable organisms for adults and 1 billion for children. They are safe to take while pregnant and breastfeeding and there are specific formulas available for babies and young children. These supplements should be refrigerated in order to stay fresh. For more information, check out the US Probiotics website.

As always, please consult your health practitioner with questions about your specific health issues and before adding new supplements into your daily routine.

Do you have a supplement that you recommend? Do you have a success story about using probiotics for your family? Please leave a comment and share your experience!

Do you prefer using natural remedies when you or your children are sick? Now that research is suggesting that many over-the-counter medicines are not good for babies and young children, it is even more important to know how to use the plant-based medicines that nature offers.

I interviewed Certified Aromatherapist Laura Genoway to find out more about using essential oils. Laura has been educating people about the use of essential oils on a daily basis for more than 14 years. She maintains a private practice in San Anselmo, California where she offers consultations in-person and by telephone. Laura is an intuitive consultant, energy medicine practitioner, certified aromatherapist and massage therapist, and is passionate about offering support to individuals in their pursuit of healing, transformation and empowerment.

The Tranquil Parent: What are some common essential oil remedies that families can use during the cold/flu season?

Laura: When my daughter was younger, I used essential oils for everything: boo-boos, stuffy nose, earache, the flu. Using essential oils as a preventative especially at daycare and during cold season was such a blessing. I noticed that she rarely got sick and when she did, it was for shorter periods of time than other kids. Now that she is a teen, we still use essential oils for things like blemishes, colds and stress.

There are hundreds of essential oils on the market, which can be overwhelming, so I will try to keep it simple. For a basic family "first-aid" kit, I recommend these three essential oils: Lavender, Eucalyptus, and Tea Tree.

1. Lavender (lavendual angustifolia) or Lavandin (lavandula hybrida) are varieties of lavender that are very soothing and calming. They can be used to help everyone relax and get ready for bed. [Stay away from Spike Lavender it is a very different variety of plant and is too strong for kids and not relaxing.]


2. Eucalyptus (eucalyptus globulous or eucalyptus radiata) is a wonderful decongestant and helps to loosen phlegm. Good for upper and lower respiratory conditions.


3. Tea Tree (melaleuca alternifolia) has excellent antibacterial properties for injuries and adds those properties to any essential oil blend.

With these essential oils you can make:

Cold Season Blend: Mix equal parts (i.e. 10 drops) of each essential oil into a separate empty glass bottle. Add three drops of this blend to vaporizer water or use it in an aromatherapy diffuser.

Chest Rub Recipe: Put one ounce (two tablespoons) of thick, unscented cream or lotion into a small jar. Carefully drip 15-20 drops of the EO blend, and then stir until thoroughly incorporated. Apply a small amount of this cream to the upper chest to help with congestion and as a preventative during cold season.

TTP: How do you know what kind of essential oil to buy?

Laura: When purchasing essential oils, make sure that the plant’s botanical name is on the bottle and not just the common name, so that you know which oil you are using. In general, essential oils should be diluted in a lotion or oil before they are applied to the skin.

TTP: What safety precautions should be taken with essential oils and babies and children?

Laura: Essential oils should be taken seriously. They are potent, concentrated substances with hundreds of naturally occurring chemical constituents. Even though the essential oils mentioned here are safe for kids, they should always be kept out of reach to avoid ingestion or getting the oils in the eyes or other sensitive areas.

Always keep the dropper insert secured in the opening of the bottle. That way, if your child were to open the bottle and try to drink it, they would most likely only get a drop or two. In any case, if you suspect that your child may have been alone with an open bottle, call Poison Control to be on the safe side. If you do get essential oils into your eye or any other sensitive area, rinse thoroughly for several minutes to remove the oils. Note that because it has a lot of fat content and EOs are fat-soluble, flushing the area with milk works better than water.

Having said all of that, we never had any of those situations occur even with dozens of essential oils in the house and a routine of using them on a daily basis. The warnings are common sense. You would probably find far more dangerous substances under the kitchen sink in most homes.

TTP: Where can I get more info on essential oils?

Laura: Valerie Ann Worwood’s Aromatherapy for the Healthy Child and The Complete Book of Essential Oils and Aromatherapy; the National Association for Holistic Aromatherapy, Simpler’s Botanicals, and Original Swiss Aromatics are all good sources of information.

---

Do you have any favorite natural remedies? Share them in the comments!