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Good Sleep – Sound Health

Cleveland Clinic

@ClevelandClinic

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A baby who can self-soothe will fall asleep on their own and play calmly without your intervention. It’s a process, and a skill, that will help throughout their lives. Follow these tips to get started.

It’s naptime — thank goodness. But your baby isn’t having it. They cry. They fuss. So, you bounce them, rock them or even drive around town until they fall asleep.

It’s the question on the top of your mind (and you’re not alone): When — and how — will my baby learn to self-soothe and calm down without so much effort?

Pediatrician Matthew Badgett, MD, answers this important question, and shares ways to help your baby learn to self-soothe. 

Why is self-soothing important? 

When your baby self-soothes, they can calm down on their own and they:  

  • Fall asleep without your help. 
  • Fall back asleep if they wake up in the middle of a nap or during the night. 
  • Sit or play calmly by themselves.  

But self-soothing isn’t just for little ones. It’s an important skill throughout your life. Whether you realize it or not, you use your own self-soothing methods to feel better when you’re stressed or anxious. 

“Self-soothing is a way of regulating your emotions,” Dr. Badgett explains. “Babies might suck their thumb or hold a stuffed animal. Adults might listen to music, take a walk or do yoga. The type of self-soothing you use changes throughout your life, but it’s a key part of your emotional health.” 

When can my baby learn to self-soothe? 

Every exhausted parent wants to know: When will my baby lie in their crib and drift off to sleep without my help? Or When can I put them in their bouncy seat for five minutes without screams of protest? 

“In general, don’t try to teach your baby to self-soothe before they are 3 months old,” advises Dr. Badgett. “Newborns need you to help soothe them because they don’t have the ability to control their emotions. Learning emotional control is a process that takes years, so don’t expect too much from an infant or toddler.”  

And self-soothing is a gradual process — not a switch you can flip. “Self-soothing is really co-soothing because the parent is still involved,” says Dr. Badgett. “Your baby plays a more active role in soothing, but you set them up for success. You figure out how your baby can calm down with less of your help.” 

Self-soothing tips and techniques 

If your baby is past the newborn stage but still cries relentlessly when you put them down, there is hope. These tips can help your baby gain self-soothing skills: 

1. Meet your baby’s needs first 

Before you assume that your baby is just cranky, review their list of needs. Your baby won’t be able to self-soothe if: 

  • Their diaper is wet or soiled. 
  • Their clothing is too hot or too cold for the environment. 
  • There are too many distractions in the room, like a noisy TV or other children. 
  • They have gas or need to be burped. 
  • They’re hungry or thirsty. 
  • They’re overtired.  

After you’ve ruled out those issues, move on to the next steps.

2. Set a schedule 

Babies love routine. Try to put your baby to bed at the same time every day. Don’t skip naps or keep your baby up late. A schedule keeps them from becoming overtired — that’s when any hope of self-soothing goes out the window.  

“If your baby goes to bed at the same times each day, their body clock will get used to it,” Dr. Badgett notes. “Then, they will start to feel sleepy right at naptime or bedtime. Babies that are drowsy, but not exhausted, are better able to fall asleep on their own.” 

3. Use white noise 

The sound of a fan or a white noise machine can be music to your baby’s ears. “Many babies prefer a steady sound over a perfectly quiet room,” Dr. Badgett says. “It helps drown out other sounds that could startle them, and it has a calming effect.” 

Turn on the white noise machine when it’s bedtime. This can serve as a cue for your baby to learn when it’s time for dreamland. 

4. Stay close without picking them up 

After you place your baby in their crib or seat, don’t leave right away.  

“If you give your baby some attention without holding them, they learn that being put down isn’t a bad thing,” Dr. Badgett explains. “Talk to them, or gently put your hand on their belly. After a few minutes, calmly leave the room.” 

5. Try a pacifier  

Pacifiers are a useful tool for babies under the age of 1. But use caution. It can be hard to take the paci away from a baby who can’t calm down without it.  

“Pacifiers help young babies learn to self-soothe before they learn other techniques,” Dr. Badgett says. “But limit pacifier use to naptime and bedtime. Use them with other methods, like white noise and a consistent routine. That way, your baby won’t learn to rely on the pacifier alone.” 

6. Wean them off feeding to sleep 

It’s normal for young babies to fall asleep at the bottle or breast. But as your baby grows, they need to learn other ways to drift off. 

“Don’t feed your older baby right at naptime with the sole purpose of getting them to sleep,” Dr. Badgett suggests. “They might end up overeating or relying on the nipple even when they’re already full.”  

You can avoid the feed-to-sleep method if you: 

  • Stop feeding if you see your baby getting sleepy. 
  • Gently burp your baby to wake them up a little if they fell asleep feeding. Then, use the other self-soothing techniques to help them calm back down. 

With a little persistence, perseverance and patience on your end, your little one could be self-soothing to sleep in no time.

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Go inside the operating room for open-heart surgery. Dr. Eric Roselli gives us a behind-the-scenes look at a complex procedure.

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Cleveland Clinic

@ClevelandClinic

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Go inside the operating room for open-heart surgery. Dr. Eric Roselli gives us a behind-the-scenes look at a complex procedure.

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Fuel up with protein and healthy fats for breakfast! @ClevelandClinic

cleveland keto breakfast

Cleveland Clinic
@ClevelandClinic

Fuel up with protein and healthy fats for breakfast!

A meal that’s heavy in sugar and starch is no way to start your day – especially if you’re following the ketogenic diet.

These recipes from functional medicine specialist Mark Hyman, MD, are a great way for anyone — keto or not — to bring real, whole, fresh foods (including non-starchy vegetables) to your plate first thing in the morning.

Jicama Hash with Turkey Bacon and Avocado

The jicama serves as a lighter alternative to traditional potato, while turkey bacon is a stand-in for pork.

Scrambled Eggs With Tomatoes, Herbs and Goat Cheese

This versatile, protein-packed meal is easy on your digestive system and always a hit with the kids, too.

Ginger Spice Smoothie

A creamy, low-carb smoothie is a great way to start your day and get into fat-burning mode. And ginger is great for digestions.

Sauteed Veggies With Avocado & Poached Egg

What’s the easiest way to upgrade a plate of greens? Put an egg on top! This tasty and comforting dish is good for breakfast – or lunch or dinner.

Non-Coffee Vanilla Latte

For those who don’t want coffee, this latte is a great morning drink that provides healthy fat without caffeine.

Broccoli Sausage Frittata

With a few veggies and precooked sausage, you can have this satisfying, savory frittata on the table in under 45 minutes.

https://health.clevelandclinic.org/keto-breakfast-ideas-6-ways-to-start-the-day-without-a-lot-of-carbs/?utm_campaign=cc+tweets&utm_medium=social&utm_source=twitter&utm_content=191209&cvosrc=social%20network.twitter.cc+tweets&cvo_creative=191209

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High temperature,infections widespread at this time of year @ClevelandClinic #childtherapy

We all want to protect our kids whether it be from falls, bumps and bruises — or avoidable infections and diseases. To help your child avoid illness, it’s important to encourage good habits and take steps to boost their immune system from an early age.

“Most of what makes a child’s immune system strong is common sense,” says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, you’ll stack the deck in your child’s favor for a healthier life.

1. For newborns, consider breastfeeding

While it’s a very personal decision (that isn’t always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.

2. Promote regular hand washing

Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.

3. Don’t skip immunizations

Follow your pediatrician’s advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.

“Get the flu shot for your child yearly, as well,” Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.

Also, if your family will be traveling internationally, it’s important to seek advice from your child’s healthcare provider about any needed vaccinations.

4. Make sleep a priority

To maximize immunity, children must get enough sleep.

Sleep requirements for each night vary by age:

  • Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
  • Children between the ages of 1 and 2 need between 11 and 14 hours.
  • Kids between the ages of 3 and 5 should get from10 to 13 hours.
  • Children ages 6 to 12 should get between 9 and 12 hours.
  • Teens between the ages of 13 to 18 need 8 to 10 hours.

Not getting enough sleep limits the body’s ability to produce proteins called cytokines that help fight infection and reduce inflammation.

5. Encourage a healthy diet

A healthy diet is also important for your child’s immune system.

Dr. Lioudis recommends encouraging your child to “eat the rainbow” when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins — such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.

You can’t avoid all illness, but some kids need extra protection

“Even if you follow these tips, your child might still get between seven and 11 colds each year,” says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.

Also, keep in mind that some things billed as common “remedies” aren’t effective in boosting immunity. For example, there’s no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.

However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.

“There’s generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but it’s something that we must determine on a case-by-case basis.

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Recipe: Raspberry Chive Salad @ClevelandClinic. A salad combination you may not have thought of, but will now be hooked on

A salad combination you may not have thought of, but will now be hooked on

This salad is a perfect addition to a large dinner menu when you have guests over for dinner and have a lot of other dishes to prepare. It’s bright and flavorful, and you can make the dressing a day or two ahead to prep!

Ingredients

Dressing

1 1/2 cups frozen raspberries, thawed
2 to 4 tablespoons orange juice (depending on thickness desired)
1 tablespoon white wine vinegar
1 teaspoon sugar
1 tablespoon orange zest
4 tablespoons chopped fresh chives

Salad

1 pound romaine lettuce, washed, dried and torn into bite-sized pieces
1 pound radicchio, washed, dried, shredded
3 carrots, peeled and grated
1 cup mandarin oranges, drained, patted dry
20 cherry tomatoes, quartered

Directions

  1. Assemble salad ingredients in salad bowl and toss.
  2. Put all ingredients for the dressing in food processor or blender (except for 2 tablespoons chives), and process.
  3. After all is processed, stir in the remaining 2 tablespoons chives.
  4. Pour over salad just before serving and toss.

Nutrition information (per serving)

Calories: 107
Total fat: 0.5 g
Saturated fat: 0.1 g
Protein: 3 g
Carbohydrate: 25 g
Fiber: 5.4 g
Sodium: 37 mg

—Recipe developed and copyrighted by Kristine Napier, MPH, RD, LD.

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Are you drinking enough water 💧? @clevelandclinic

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  • Staying hydrated is essential, but how much water do you really need each day? While the general goal is around 100 ounces for men and 73 ounces for women, your actual needs depend on factors like activity, weather and metabolism. Water isn’t just about quenching thirst—it supports blood flow, glowing skin and even your teeth. Learn more in the Cleveland Clinic Diet App, located in the app store today!5d
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High temperature,infections widespread at this time of year @ClevelandClinic #childtherapy

We all want to protect our kids whether it be from falls, bumps and bruises — or avoidable infections and diseases. To help your child avoid illness, it’s important to encourage good habits and take steps to boost their immune system from an early age.

“Most of what makes a child’s immune system strong is common sense,” says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, you’ll stack the deck in your child’s favor for a healthier life.

1. For newborns, consider breastfeeding

While it’s a very personal decision (that isn’t always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.

2. Promote regular hand washing

Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.

3. Don’t skip immunizations

Follow your pediatrician’s advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.

“Get the flu shot for your child yearly, as well,” Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.

Also, if your family will be traveling internationally, it’s important to seek advice from your child’s healthcare provider about any needed vaccinations.

4. Make sleep a priority

To maximize immunity, children must get enough sleep.

Sleep requirements for each night vary by age:

  • Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
  • Children between the ages of 1 and 2 need between 11 and 14 hours.
  • Kids between the ages of 3 and 5 should get from10 to 13 hours.
  • Children ages 6 to 12 should get between 9 and 12 hours.
  • Teens between the ages of 13 to 18 need 8 to 10 hours.

Not getting enough sleep limits the body’s ability to produce proteins called cytokines that help fight infection and reduce inflammation.

5. Encourage a healthy diet

A healthy diet is also important for your child’s immune system.

Dr. Lioudis recommends encouraging your child to “eat the rainbow” when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins — such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.

You can’t avoid all illness, but some kids need extra protection

“Even if you follow these tips, your child might still get between seven and 11 colds each year,” says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.

Also, keep in mind that some things billed as common “remedies” aren’t effective in boosting immunity. For example, there’s no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.

However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.

“There’s generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but it’s something that we must determine on a case-by-case basis.

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You might not be worried about the flu, but it’s a serious illness that merits proactive measures. Here’s why you should get the flu vaccine and when to get it @ClevelandClinic #kidshealth

Healthcare providers across the country are bracing for another season of treating respiratory viruses like the flu, respiratory syncytial virus (RSV) and COVID-19.

And while the flu might not seem like something to worry about, it’s a virus we should all be prepared for. So, you may be wondering, Should I get a flu shot?

“Influenza is a very serious disease, and during a normal flu season, around 40,000 or more people die from it,” says infectious disease specialist Kristin Englund, MD. “So, with any preventable disease, we should do everything we can to protect ourselves.”

Getting your flu vaccine is vital to not just keeping you and your family healthy, but also relieving our over-burdened healthcare system.

To learn more about the importance of getting the flu vaccine, we talked to Dr. Englund, along with infectious disease clinical pharmacist Kaitlyn Rivard, PharmD.

Why the vaccine matters

First of all, Dr. Englund notes that it’s just good practice to get a flu shot every year. She adds that the vaccine’s prevention-geared properties are key.

“When people get influenza or get the flu, it’s not only just the symptoms that they have, like a cough, fever and an infection in the lungs,” she says. “It taxes the body and really puts a lot of stress on all of the other systems.”

That can cause some serious complications, she continues. “You can have a heart attack or even a stroke as a side effect from having influenza. So, we want to make sure that we’re keeping everybody healthy from all of these complications.”

Dr. Englund says that a flu shot is especially important this year because other respiratory viruses like COVID-19 and RSV will be circulating.

“We’re going to have influenza, RSV and COVID-19 coexisting and there’s a lot of overlap between the symptoms,” she states. “We also anticipate that there will be some people who have co-infections, which could be difficult.”

When to get the flu vaccine

We bet you’re now wondering: So, when should I get a flu shot?

Dr. Englund and Dr. Rivard advise getting a flu vaccine as soon as it becomes available. Many healthcare providers, including the Cleveland Clinic, begin offering the flu vaccine at the beginning of September.

And in case you were wondering, the flu vaccine doesn’t interfere with the COVID-19 vaccine or the RSV vaccine.

“All available COVID-19 and RSV vaccines can be given at the same time as the flu vaccine,” clarifies Dr. Rivard. “If someone is coming in for their flu shot and they’re eligible for a COVID-19 vaccine or RSV vaccine but haven’t received it yet, we can offer that. In fact, both the CDC [U.S. Centers for Disease Control and Prevention] and the Advisory Committee on Immunization Practices recommend co-administering almost any two vaccines together.”

She adds that there are very few instances in which certain vaccines can’t be administered at the same time, noting that children often receive multiple vaccines during one visit to their pediatrician.

And there’s no concern about overloading our immune systems with multiple vaccines.

“We’re exposed to things that stimulate our immune system all the time,” Dr. Englund says. “Our immune system is constantly responding to various exposures even if you don’t realize it.”

Why it’s important to get a flu shot every year

One reason it’s so important to get your annual flu shot is this: Protecting yourself is a lot easier than treating the flu.

“There are some treatments available for the flu that are evolving,” Dr. Englund says. “But to avoid the disease altogether or to only have a mild case because you’ve been vaccinated is much better than trying to treat it. Prevention is best.”

And that goes equally for kids — it’s also crucial to get them vaccinated for the flu.

“It’s important for children to get the flu vaccine, too, because the circulation of flu in children, if nothing else, puts adults at risk, too,” emphasizes Dr. Englund.

“Influenza is a serious disease and it’s unpredictable, and otherwise healthy children are unfortunately hospitalized and die every year because of it. So, even for normal, healthy children, it’s really important to get vaccinated every year.”

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5 Ways to Boost Your Child’s Immune System for Life @ClevelandClinic #childtherapy

We all want to protect our kids whether it be from falls, bumps and bruises — or avoidable infections and diseases. To help your child avoid illness, it’s important to encourage good habits and take steps to boost their immune system from an early age.

“Most of what makes a child’s immune system strong is common sense,” says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, you’ll stack the deck in your child’s favor for a healthier life.

1. For newborns, consider breastfeeding

While it’s a very personal decision (that isn’t always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.

2. Promote regular hand washing

Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.

3. Don’t skip immunizations

Follow your pediatrician’s advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.

“Get the flu shot for your child yearly, as well,” Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.

Also, if your family will be traveling internationally, it’s important to seek advice from your child’s healthcare provider about any needed vaccinations.

4. Make sleep a priority

To maximize immunity, children must get enough sleep.

Sleep requirements for each night vary by age:

  • Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
  • Children between the ages of 1 and 2 need between 11 and 14 hours.
  • Kids between the ages of 3 and 5 should get from10 to 13 hours.
  • Children ages 6 to 12 should get between 9 and 12 hours.
  • Teens between the ages of 13 to 18 need 8 to 10 hours.

Not getting enough sleep limits the body’s ability to produce proteins called cytokines that help fight infection and reduce inflammation.

5. Encourage a healthy diet

A healthy diet is also important for your child’s immune system.

Dr. Lioudis recommends encouraging your child to “eat the rainbow” when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins — such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.

You can’t avoid all illness, but some kids need extra protection

“Even if you follow these tips, your child might still get between seven and 11 colds each year,” says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.

Also, keep in mind that some things billed as common “remedies” aren’t effective in boosting immunity. For example, there’s no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.

However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.

“There’s generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but it’s something that we must determine on a case-by-case basis.