Sleep Hygiene (Triquetra #2)
Each person has a circadian rhythm that is set by the body’s internal biologic clock that controls wake and sleep cycles. NREM (deep sleep) and REM (dream sleep) are complete sleep cycles that last ninety minutes and repeat throughout the night. The quality of these sleep cycles affects the quality of our waking hours. During deep sleep the body repairs and prepares for the upcom-
ing day. Our biologic systems stimulate growth and development, release growth hormones in young children, boost the immune system and monitor health maintenance. The benefits of restor- ative sleep hygiene include more effective communication, clearer thinking, better organization of executive function skills, improved emotional balance and increased physical vitality. Lack of restorative sleep hygiene leads to sleep debt, which is similar to being overdrawn at the bank. According to The American Academy of Sleep Medicine, two-thirds of children age 10 and under have sleep problems. Sleep deprivation influences the pre- frontal cortex. Children may present with symptoms that resemble ADD and anxiety. These manifest as fatigue, difficulty with focus/ attention, low threshold to express negative affect and difficulty modulating impulses and emotions.
Most sleep disorders are treatable. Create a bedroom space as a sleep sanctuary where body noise can be quieted. Encourage a consistent sleep schedule; later to bed leads to disruption of NREM/ REM sleep cycles.
Respect dusk and darkness as part of the circadian rhythm.
Avoid digital media (TV, computers, phone) in the bedroom and consider turning off the router. Unlimited access to screen time can lead to bedtime resistance and anxiety around sleep, which results in sleeping fewer hours. Manage nighttime wakefulness with mind- body techniques. Un-
productive worries negatively impact sleep hygiene. Young children often enjoy mandala color forms, reading, and guided imagery with music for bedtime relaxation.
Simply said, sleep is a precious commodity.
Acquisition Of Knowledge (Triquetra #3) We have entered an Age of Information. Computers have been referenced as an encyclopedia of the finite and a road map to infin- ity. Buzz Light Year describes it well “To infinity and beyond”. To navigate through the imponderable influence of digital media our children must have strong minds and bodies that are nourished by hearty nutrition and restorative sleep. Genetics, nurturing, guidance and the environment shapes brain
development. In 1994, Congress enacted Goals 2000: Improving School Act. Between 1994-1999 70% of public elementary schools connected to the Internet. Today’s children excel in nonverbal intel- ligence as well as efficiency and productivity because of access to global resources. The negative effects of digital media include but are not limited to a sedentary lifestyle, delayed development and possible blunted discrimination between reality and simulation. “Children and youth use 4-5 times the recommended amount of technology, with serious and often life threatening consequences.” -Kaiser Foundation 2010, Active Healthy Kids Canada 2012. Parental guidance and nurturing is imperative to attain and sustain the balance of computer interface with healthy growth and development. Resources include Wikieducator (2006,) a dynamic
on-line society of parents and educators and OER (Open Educa- tional Resource, 2006), which offer licensed educational material. Integrating nutrition, sleep hygiene and the imponderable influenc- es of digital media offers our children passage to the axis of world knowledge.
Integrative Medicine Integrative Medicine instills the words of wisdom from Benjamin
Franklin, “An ounce of prevention is worth a pound of cure.” It is better to prevent health problems than to have to fix them. The pediatric health mandala entwines integrative medicine principles in order to encourage and support the health of our children. As defined by the National Center for Complementary and
Alternative Medicine at the National Institute of Health, integrative medicine blends mainstream medical therapies with Complemen- tary and Alternative Medical therapies that have a proven record of safety and effectiveness. Examples include Homeopathy, TCM, Acupuncture and Mindful Meditation. Homeopathy complements mainstream medicine to treat a
myriad of physical and emotional symptoms. The founding prin- ciple,” Like cures like” evolved from the early teachings of Hip- pocrates who is considered to be the father of western medicine. The system of Homeopathy originated in 1796 with the innovative work of German physician and chemist, Samuel Hahnemann, MD. Hahnemann’s pioneering work showed a deep understanding of the mind-body connection; it was strongly influenced by the concepts of alchemy. The central philosophy of homeopathic medicine is based on
the practice of using tiny doses of natural medicines to stimulate the body’s inborn healing capacity. Homeopathic remedies act by stimulating the body’s vital energy rather than suppressing symptoms. Remedies are derived from natural resources that are recognized to have a therapeutic effect; they are non-allergenic, non-toxic, and free of side effects. Homeopathic remedies are manufactured and controlled by the Homeopathic Pharmacopeia of the U.S. and the F.D.A. Laws that govern their manufacture are outlined in the Food, Drug, and Cosmetic Act of 1938. Home- opathy effectively treats present day pathology by understanding disease evolution and the impact of epigenetics and the environ- ment on our children’s health. Children are a renewable resource of the future. Their health is an integral aspect of our worlds’ sustainability. The Eat, Sleep, Learn Pediatric Health Mandala is designed to offer ways to decode evolving paradigms and raise healthy, resilient children.
Lindy S. Grigel MHP, PA-C, CCH practices Integrative Medicine, with a specialty in Homeopathy, at Fal River Health Center in Falmouth, Maine. Her medical background includes thirty- five years of experience in Family Practice, Emergency Medicine and Occupational Therapy. She has completed post- graduate studies in Homeopathy and has a special interest in Pediatrics. For more information regarding an appointment or Mandala workshop please contact Fal River Health Center at 207-781-7880 or email: falriver-
healthcenter@gamil.com.
www.EssentialLivingMaine.com
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