Cognitive Behavioral Therapy For Insomnia: A Drug-Free Solution

If you are like may who suffer from chronic insomnia, you may be looking for a natural alternative to being treated with medication. While sleeping pills may help with an occasional bout of insomnia, these may be habit forming when misused or cause serious side effects in some individuals. Why not consider a safer alternative with a natural approach? Cognitive Behavioral Therapy for Insomnia (often referred to as CBT-I) is a safe method that involves seeing a clinician or psychologist for regular sessions. These sessions focus on modifying certain behaviors that may be interfering with your sleep.

Techniques of CBT-I

Experts recognize the need to structure a program designed to address the specific needs of the individual. This is why there are various methods involved in CBT-I. The therapist may initialize one or more approach, including the following:

Remove Stimuli and Improve Your Sleep Environment: Some insomniacs receive too much mental or physical stimulation prior to bedtime, and this may disturb sleep. As part of this approach, one can be coached to eliminate all stimulus that interferes with sleep. For example, your clinician or therapist may advise you to darken your room at night with blackout shades, thus reducing the brightness of street lights and car lights. You may also be advised not to watch stimulating television before bedtime or do paperwork before bed. Keeping your DVR and digital clock display on dim may also help. Eliminating distracting noise such as a dripping faucet or ticking clock may help, also.

Restrict the Use of Your Bed: Your clinician may ask what you use the bed for (other than the obvious, such as nighttime sleep and sex). For instance, do you watch TV or read in bed? Do you text, draw, play solitaire, or surf the web on your laptop while in bed? Do you find yourself lying in bed for a daily nap? All of these may be contributing to your insomnia. Your therapist may tell you to restrict these activities in bed, so you will train your brain to associate the bed with sleep.

Eliminate Bad Habits: The therapist may ask you about your lifestyle and habits that may be causing sleep disturbances. For instance, if you consume caffeine, you may be coached on cutting back. If you drink alcohol, this may also contribute to insomnia. You may be advised on self-help techniques or programs designed to help you quit.

Find the Help You Deserve

Contact a certified sleep center in your area for information on how you may receive CBT-I. You may also decide on individual therapy or group therapy. The latter is a good choice for providing support from other like-minded individuals who are dealing with similar sleep issues. Contact a facility such as Excel ABA for more information.

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Preparing a Snack for Your Diabetic Child and Their Friends

Diabetes can feel like a debilitating disease to many parents and children, especially when it comes to preparing snacks for other children as well as your child or when you are trying to provide snacks for your child and a group of children at a childcare service or other setting. It can be hard to find snacks that work for your child’s needs while also making the other children happy. Follow these guidelines to create a diabetes-friendly snack that your child’s peers will love.

Foods to Focus On

Foods that are healthy for your diabetic child are those that do not affect their blood sugar too severely. For example, raw vegetables, greens, water, tea, melon, berries, whole-grain foods, protein, and healthy fat (like salmon, avocados, and almonds) are all healthy foods that will help keep your child’s blood sugar at a healthy level.

Obviously, many of these foods are going to be a little difficult for most children in daycare to enjoy. Few children are going to want carrots or Brussels sprouts if they could instead have cake or something more sugary. However, it is still possible to choose foods in these categories that will appeal to most children.

Picking Snacks Children Love

When making a diabetic-friendly snack for your child’s daycare, focus on foods that will be engaging to more children. For example, low-fat peanut butter is a good choice for adding a little taste to vegetables such as celery. Make “ants on a log” by placing a few raisins on the peanut butter on the celery.

You can also focus on using melon and berries, such as blueberries, to create simple snacks. Try mixing blueberries in some vanilla yogurt to create a delicious treat that is likely to appeal to most children. Create a few different alternative choices to give the children multiple choices.

Preparing the Snack

When you are preparing the foods, try to follow simple dietary guidelines to ensure that your child and their daycare friends are getting vital vitamins and nutrients. For example, try to focus on creating a diverse taste palate that focuses on multiple different types of foods. In this way, you can give them a balanced and tasty meal.

For example, if you made the ants on a log and blueberry yogurt snacks mentioned above, you would be giving children a vegetable (celery), fruits (blueberries and raisins), dairy (yogurt), and protein and healthy fat (peanut butter). That is just about every food group.

By following these guidelines, you can create a snack that just about any child will love. This will help keep your child’s diabetes under control and make them a popular snack provider. It’s a win-win for both of you.

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How Can Online Toefl Practice Help With Passing The Toefl Test?

The TOEFL test measures ability in reading, writing, listening, and speaking English as a second language. It is often used to determine if an individual has sufficient proficiency to handle college courses in an English speaking school, but it can also be used for employment and self-assessment.

Thousands of colleges use this test as a prerequisite for entrance to their academic programs, so passing the TOEFL test can be one of the most important factors in determining the future of an aspiring student.

Unfortunately, there are many barriers for individuals who wish to become proficient in English at an academic level. However, these obstacles can be overcome by rigorous practice and study aids such as online TOEFL practice tests.

What are some of the obstacles to learning English as a second language?

Differences between spoken and written English

American culture has found its way into most parts of the world through entertainment and consumer products. This enables many speakers of other languages to be exposed to spoken English for years before a formal study of the language.

However, spoken forms of language will often be vastly different than written “standard” forms of a language, because of changes in grammar use, vocabulary, and regional dialects.

This is where formal study for TOEFL practice is most beneficial, because the student learns standard written English structure for all four skills necessary for passing the TOEFL test.


Speaking is one of the four components needed to pass the TOEFL test, but simply knowing the words is not sufficient. The student must be understood by the listener. Pronunciation can be a stumbling block to speaking coherent English because of sounds in the English language that are not used in the student’s native language.

This challenge may be reinforced if the student is taught English by an instructor in their country who cannot produce the sounds themselves. Online TOEFL practice tests and other study aids can help students in this situation, because the instruction is given by native speakers of English.

Language and culture

Language and culture are intrinsically linked. An individual’s language is an important part of their identity. This creates difficulties for young immigrants to the United States who are not yet assimilated and feel that their identity is threatened.

They may consciously or subconsciously reject learning a new language in a physical classroom if they feel insecure or humiliated by their English language skills, and retreat to the comfort of their native language and cultural group.

This is another reason for getting studying help for the TOEFL test online. Online tutoring and TOEFL practice tests allow vulnerable students the freedom to make mistakes and work on their problem areas without fear of humiliation.

Online study and practice tests can be performed in a student’s home country, and will enable a student to know when they are ready to take the actual test and move on to achieving their dreams. Read more here.

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Roofing License Exams: How To Prepare

If you are a contractor who is looking to obtain roofing work, you may have to first obtain a license. States and municipalities often require a license for this type of work. To get your license, you will typically need to prepare for and pass a difficult exam. This article looks more closely at the topic of roofing exam preparation.  


Some states may provide you with a study guide, such as an online document, that gives you information about the exam. If this type of guide is available, peruse it carefully so that you gather as much information as possible about the exam. For instance, the roofing contractor exam for California is divided into 5 sections. By looking at the study guide’s outline of each section, you will have a much better idea of what type of questions will be on the test.   


Another good way to prepare for the roofing exam is to carefully read technical books or manuals that pertain to the trade. The manual might be quite specific and involve a limited area of the trade. For example, one manual might focus on installing tile roofs, while another might focus on how to install and repair metal roofs. DVDs that contain similar information are available as well.  


If you would feel more comfortable having an instructor help you with your exam prep, a number of technical schools have roofing test preparation courses. The instruction might involve classroom work, online courses or both.  

One of the key tools used by these schools is the practice exam. It will have questions that are similar to the questions that you will see on the actual test. They will not be the exact questions, of course, but answering the sample test questions should give you a good idea of what you can expect on the real test.  

Business and Law  

In addition to the exam that tests your roofing knowledge, you might be required to take another exam, known as the business and law exam, to obtain your roofing contractor’s license. This exam is intended to determine your knowledge on non-technical subjects relating to roofing, such as the relevant tax laws and bonding requirements, whether you understand all of the safety regulations regarding roofing and similar topics. 

You can prepare for this test the same as you would for the roofing test, by using any available study guides, manuals and books. Roofing exam prep schools can help you prepare for the law and business as well.

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Understanding The Different Early Childhood Education Programs

When looking for a childcare center, especially one that includes preschool activities, you will need to decide on the type of educational program that you want for your family. There are many different philosophies, and every childcare center should be willing to share their educational philosophy with prospective families. The following list will introduce you to some common programs and philosophies so you can make an informed choice. 

Standard Pre-K

A standard Pre-K classroom looks a lot like a kindergarten classroom. The room is often set up with student work groups and with a main focus on the teacher in the room. The teacher leads most educational projects and everything is generally scheduled pretty rigidly, down to playtime, naps, and breaks. The academic work is not at the same level as a kindergartener, though, with much more time dedicated to guided play and group activities. This is a good choice if you prefer to get your child used to the standard public education model at a young age.


This method was created by educator Maria Montessori, who implemented it as child-centered learning. The children are generally provided with work centers, which contain activities and manipulatives designed to teach the young children necessary skills at their level. These items are often beautiful, too, with manipulatives being made of wood and other sturdy materials. Montessori methods are often chosen by parents who want their children to develop leadership and confidence skills since the method depends on empowering children to master their own educational goals at a young age. Contact a local program, such as Montessori Of Woodridge, for further assistance.

Reggio Emilia

This method comes from Italy and is also sometimes known as project-based learning. The teachers follow the interests of the students to locate an interest. Once an interest is discovered, say in dinosaurs, the teacher will provide materials to inspire projects, such as books and toys about dinosaurs. The teacher will then help the kids come up with projects about this interest and then create documentation to show the children’s progress on the project. If you want a focus on cooperation and teamwork, as well as the development of your child’s inquisitive skills, this may be the program for you.


The Waldorf/Steiner school methods are usually known as a play and art based learning philosophy. Preschool students are placed in mixed age classrooms. Each class has an established routine so the children know what to expect. Creative learning using natural materials is the key – drawing, painting, acting, and singing are done heavily in these classrooms. Choose Waldorf if you want to raise a creative child that is confident in their individuality. 



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3 Tips For Choosing Child Care For Your Premature Baby As A Single Mom

If your baby was born earlier than expected, he or she probably spent some time in the Neonatal Intensive Care Unit, which is also known as the NICU. If you are a single parent of a premature baby and you will be going back to work soon, the issue of appropriate and safe chilad care is even more important to you than it might be for other parents. Therefore, the following information will help you be sure of the decisions you make about this significant and common concern.

Talk To Your Pediatrician About The Use Of Child Care

Although in recent years the average maternity leave in the United States has reportedly been about seven weeks, you may find that your baby cannot safely be in a typical, large daycare center at that tender age. Premature babies are often more likely to have immature immune systems and to get sick more easily than a full-term baby might.

Premies are often behind normal developmental goals due to being born early. That means that if your baby was born six weeks early and you are trying to find day care for them seven weeks later, their size and development could be that of a week old baby. Talk with your child’s doctor to see what the safest option is for your baby and ask about the options listed below.     

Consider The Different Choices

Unfortunately, you may find that regardless of your personal or financial position, standard child care is not the right choice. If your child’s doctor vetoes standard daycare with multiple workers and larger numbers of children, you may find that in-home day care or choosing a smaller facility that cares for fewer children is a better option. In addition, you may also find that the ratios of children to daycare workers varies from one facility to the next. Although all of the states have minimum standards as to the number of children to teachers, you may find that some centers have lower numbers, which would mean that your little one would have less access to germs.    

Smaller numbers of kids in a child care setting means that there are fewer germs that your child will be exposed to. Another option would be to share an experienced and professional nanny with another single mom, which could keep your expenses down and may also allow you to work non-traditional hours if necessary. A home day care center may also be useful, as long as you verify that the person providing care is fully licensed, registered, and insured as required by your state.   

In conclusion, finding affordable and safe day care like Rainbow School, Inc is an enormous challenge for many new parents. As a single parent of a young, premature baby it can be even more challenging. However, by working with your child’s pediatrician, investigating the different options that are available in your area and choosing smaller group sizes when you can, it is very possible to work outside the home and still have quality child care for your young baby.    

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Five Questions To Ask To Decide If Private School Is Right For Your Child

When it comes to getting a comprehensive education, it’s important for your child to thrive where he or she goes to school. While some children are very successful in public school, it isn’t the right environment for everyone. Some children do much better in a private school atmosphere, or even homeschool. If you’ve been wondering whether or not your child’s current school environment is the right one, there are a few things you can look for.

Is Your Child Feeling Negative About School?

If your child has a negative opinion of school, regularly speaks of hating it or is reluctant to go, that’s a key sign that the environment isn’t working. Kids are typically eager learners, so any deviation from that is an indication that something’s wrong.

Does Your Child Not Interact Well With People of Other Age Groups?

Kids will naturally follow the lead of those around them, learning how to interact with people of all ages. If your child was previously comfortable with this and suddenly struggles or hesitates to look adults in the eye, that’s an indication that the same-age peer environment is disrupting your child’s social skills. A learning environment that encourages kids to interact with others of various ages offers a more versatile and comprehensive experience.

Is Your Child Coming Home Cranky and Tired?

Stress, perpetual exhaustion and irritability are all key signs that your child’s educational environment may be a poor fit. When kids have a hard time processing things in their learning environment or are faced with a hostile, uncomfortable or unwelcoming attitude from teachers, peers or others, it can manifest as fatigue and ill-tempered responses.

Is Your Child No Longer Reading or Pursuing Other Interests for Pleasure?

Giving up on other interests, including reading and other hobbies, can be an indication that your child is struggling with school work. The heavy focus on standardized testing can often drive kids to lose interest in anything remotely educational that was once enjoyable, because the drill of the tests can squash some of their natural creative interest.

Does Your Child No Longer Share New Lessons Learned?

If your child is no longer coming home sharing new information with excitement, it’s typically a sign that he or she hasn’t learned anything new that warrants talking about. When there are no new and exciting lessons coming from the day, kids will become discouraged and lose their spark and curiosity for learning.

If you are seeing any of these signs in your child, it’s an indication that you should consider a different educational environment. Consider looking to a local catholic high school or private school for a different educational experience.  Contact a business, such as Queen of Peace High School, for more information on private school. 

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