Safety features to consider when choosing a safe sleeper bed
Choosing a safe sleeper bed for your child can be an exciting opportunity to enhance comfort, maximise space, and create a fun sleeping environment. In this article, we will focus on the mid-sleeper bed when choosing a safe sleeper bed for your child, as these versatile beds sit at a medium height and offer storage or safe play areas underneath.
Why choose a mid-sleeper bed?
A mid-sleeper bed is more than just a place to sleep—it’s a versatile and practical solution for any child’s room. These beds offer comfort and they’re an ingenious way to save space and create a multifunctional environment tailored to your child’s needs.
For families working with smaller spaces, mid-sleeper beds are a game-changer. By elevating the sleeping area to a medium height, they free up valuable floor space underneath, transforming it into a usable area for storage, play, or study. Whether you’re dealing with a tiny bedroom or simply want to maximise the room’s functionality, a mid-sleeper bed is a smart choice.
Creative and functional designs
Mid-sleeper beds come in a variety of designs to suit your child’s personality and your family’s needs. Some models include built-in desks for homework, shelving units for books and toys, or even cosy play tents that turn the bed into a private little hideaway. This versatility makes mid-sleeper beds perfect for children of all ages, adapting as they grow and their interests change.
Encouraging growth and independence
When choosing a safe sleeper bed, think beyond the immediate need for a secure sleeping space. Consider your child’s age, interests, and room size when browsing a mid sleeper bed collection to find the perfect fit. Mid-sleeper beds encourage independence by allowing kids to organise their own play or study areas underneath. For younger children, the bed can be a creative space for imaginative play, while older kids can use it as a private nook for reading or studying.
A safe and comfortable choice
Safety is always a priority, and mid-sleeper beds are designed with this in mind. With secure guardrails, non-slip ladders, and robust materials, these beds offer a comfortable sleeping environment that parents can trust. They strike the perfect balance between fun and functionality, giving children a sense of adventure while keeping them safe during sleep.
Safety features to look for in a safe sleeper bed
Safety is non-negotiable when choosing a bed for your child. A mid-sleeper bed, while offering fun and functionality, must meet certain safety standards to ensure your little one is secure during sleep and play. Here’s a closer look at the key safety features you should prioritise:
1. Mattress fit and height
The mattress is a critical part of a safe sleeper bed. An improper fit or incorrect height can compromise the safety of the entire bed. UK and EU mattress sizes differ slightly:
EU single: 90 x 200 cm
UK single: 90 x 190 cm
Snug Fit: The mattress must fit tightly within the bed frame. Gaps larger than 30mm (1.2 inches) between the mattress and the bed’s edges are a hazard, as they can trap small limbs or objects.
Height Matters: The mattress should not exceed the recommended height for the bed’s safety rails. Most manufacturers recommend a mattress no thicker than 16cm (6.3 inches) to ensure the rails effectively prevent falls.
Follow Guidelines: Always check the bed manufacturer’s specifications to select a mattress that complements the frame design and maintains safety.
2. Sturdy construction
A bed is only as safe as its construction. The materials and craftsmanship must be able to withstand everyday use by energetic children.
Durable Materials: Look for mid-sleeper beds made from solid wood or robust metal. These materials ensure the frame can support your child’s weight and activity without bending or breaking.
Rounded Edges: Sharp corners and edges are a recipe for bumps and bruises. Opt for beds with smooth, rounded edges to minimise the risk of injuries during play or climbing.
Non-Toxic Finishes: Children are naturally curious and may touch or even chew on parts of their bed. Make sure the paint or finish is non-toxic, certified child-safe, and free from harmful chemicals.
Regular Maintenance: Even a well-built bed needs regular checks. Inspect the bed periodically for loose screws, worn joints, or other signs of wear and tear, and address any issues immediately.
3. Secure guardrails and ladders
Guardrails and ladders are essential components of a mid-sleeper bed’s safety features. Without them, the elevated design could pose unnecessary risks.
Age-Appropriate Design: Ladders and guardrails should match your child’s developmental stage. For younger children, make sure they can climb the ladder easily and that the guardrails are high enough to provide extra security.
Guardrails: The rails should surround the sleeping area and rise at least 16cm (6.3 inches) above the mattress surface. This height is sufficient to prevent rolling off the bed while still allowing easy access for older children. Ensure the rails are securely fastened to the frame and have no gaps large enough for a child’s head or limbs to get stuck.
Ladders: A sturdy, well-designed ladder is crucial for safe access to the bed. Look for ladders with wide, non-slip steps and strong attachments to the frame. Ensure the ladder’s placement suits the room’s layout, allowing your child to climb comfortably without obstruction.
To help you make the best choice, here are answers to common questions:
What is a safety sleeper bed?
A safety sleeper bed is a secure, enclosed bed designed to provide a safe sleeping environment for children, adults, or individuals with special needs. These beds often feature enclosed sides, durable materials, and protective rails to minimise risks.
What is an autistic safety bed?
An autistic safety bed is specifically designed for individuals with autism to ensure a secure sleeping space. Features often include enclosed sides, soft materials, and customisable options to meet sensory or safety needs.
Are mid-sleeper beds safe?
Yes! Mid-sleeper beds are safe when designed with sturdy frames, guardrails, and snug-fitting mattresses. They are ideal for children who can safely climb a ladder and enjoy the extra space underneath for storage or play.
Can adults use a safe sleeper bed?
Absolutely. Safe sleeper beds for adults are available, particularly for those with special needs or mobility concerns. These beds often include enclosed sides and adjustable features for added safety.
What is the cost of a safety sleeper bed?
The safety sleeper cost depends on the bed’s features, size, and customisation. Prices start from a few hundred pounds, and beds purchased for medical necessity may be covered by insurance.
Are bed side sleepers safe?
Bedside sleepers can be safe if they meet current safety guidelines. Ensure the sleeper attaches securely to the main bed, has a sturdy frame, and includes breathable materials to reduce risks.
What is a letter of medical necessity for a safety sleeper?
A letter of medical necessity is a document written by a healthcare provider explaining why a safe sleeper bed is required for an individual’s medical needs. This letter is often used to secure insurance coverage for the bed.
What is the safest mattress to sleep on?
The safest mattress is one that fits snugly within the bed frame and meets safety standards. For a mid-sleeper bed, ensure the mattress height does not exceed the guardrail’s height.
Is The Safety Sleeper covered by insurance?
Many insurance plans cover The Safety Sleeper, provided it’s deemed a medical necessity. Check with your provider to confirm eligibility.
How safe are bunk beds or high sleepers for children?
Bunk beds and high sleepers can be safe if they have sturdy guardrails, a secure ladder, and are used by children old enough to climb safely. Mid-sleeper beds, with their lower height, are often a safer alternative for younger kids.
Benefits of mid-sleeper beds as safe sleeper beds
Mid-sleeper beds are much more than just a sleeping solution—they’re a versatile, practical, and stylish addition to your child’s bedroom. Let’s dive into what makes these beds so fantastic:
Space-saving designs
For families working with limited space, mid-sleeper beds are a dream come true. By elevating the sleeping platform, they free up valuable floor space for other uses, ensuring every inch of the room is utilised effectively.
Storage Solutions: Many mid-sleeper beds are designed with built-in storage, such as drawers, shelves, or cubbies beneath the bed. These features help keep your child’s room tidy and organised, reducing the need for additional furniture like dressers or toy boxes.
Play Areas: Some models go beyond storage and transform the space underneath into a fun play area. Features like play tents, tunnels, or slides turn the bed into an exciting adventure zone, encouraging imaginative play. For younger children, this makes bedtime something to look forward to rather than a chore.
Multifunctionality
Mid-sleeper beds are designed to adapt to your child’s evolving needs, offering features that grow with them.
Study Stations: Built-in desks tucked beneath the bed create a compact and practical workspace. These desks are perfect for homework, arts and crafts, or reading. They save space and provide a dedicated area for focus and creativity, especially as your child enters school-age years.
Adaptable Features: Many mid-sleeper beds can be reconfigured over time to suit your child’s changing needs. For example, a play area beneath the bed can later be converted into additional storage or a more mature study zone. This adaptability ensures the bed remains a functional piece of furniture for years to come, saving you money in the long run.
Practical for smaller rooms
Not every home has the luxury of large bedrooms, and that’s where mid-sleeper beds shine. They’re specifically designed to maximise functionality in compact spaces.
Maximising Space: By utilising vertical space, mid-sleeper beds leave the floor open for other activities. This is especially valuable in smaller rooms where every bit of space counts. The design encourages a more open and airy feel, preventing the room from feeling cramped.
Easy Access: Unlike high-sleeper beds or bunk beds, mid-sleeper beds have a moderate height that’s perfect for children. They’re easy to climb into, and the reduced height makes parents feel more at ease about safety. This is particularly useful for younger children who might struggle with higher beds but are ready to transition from a standard low bed.
Why choose a mid-sleeper bed?
In addition to their safety and practicality, mid-sleeper beds offer a touch of creativity and fun that transforms a child’s bedroom into their own little world. They combine three critical benefits:
Functionality: Whether it’s storage, play, or study, these beds are designed to fit into busy family lives seamlessly.
Safety: With guardrails, sturdy ladders, and durable materials, mid-sleeper beds prioritise your child’s well-being.
Longevity: These beds grow with your child, adapting to their needs and providing value over time.
For parents looking to create a space that balances fun, safety, and practicality, a mid-sleeper bed is the perfect choice. It’s not just a bed—it’s an investment in your child’s comfort and happiness.
Final thoughts
Choosing a safe sleeper bed, particularly a mid-sleeper bed, offers a wonderful way to create a safe, practical, and fun sleeping environment for your child. With features like secure guardrails, sturdy construction, and multifunctional designs, these beds are perfect for maximising space while ensuring your child’s safety. Don’t forget to check for compliance with safety standards and choose a bed that suits your family’s unique needs.
*Collaborative feature post – images taken from Bedkingdom.co.uk
Essential car seat safety tips during school runs with Graco
I have four drop-offs and pick-ups during the dreaded school run, which can last around two hours each way. So, it’s safe to say I’ve seen my fair share of driving mishaps, which have either caused me to emergency brake or swerve towards the curb. Each time there has been a jolt at the back of the car, I’m thankful my kids’ car seats were secure enough to handle the near-misses.
However, I haven’t always been on top of car seat safety in the last 14 years. Safety on the road has always been a huge concern for parents, especially during the hectic school runs where the risk of accidents increases significantly.
So, in the run-up to Road Safety Week (17th to 23rd November) and in collaboration with Graco and their ‘Safety Within’ campaign, we thought it would be a great time to revisit car seat safety measures, especially during the school runs, so we can feel safe and secure even when the roads can get quite hectic.
In this guide, we will deep dive into car seat safety and shed light on the often-overlooked dangers of school commutes. We will also go through appropriate safety measures for older children, as often parents believe our kids are too big for car seats, which isn’t always the case. We will also explore Graco’s dedication to enhance daily travel safety for families, so your most precious passengers are protected at all times.
Why Road Safety Week?
Road Safety Week is more than just a campaign and annual observance; it’s a crucial intervention designed to make our roads safer for everyone, especially our children. Road Safety Week serves as a potent reminder of the risks present every time we buckle our children into their car seats and start the engine. The point is to educate about safe practices and advocate for policies that protect all road users.
Why are we focusing on the school runs though?
School runs tend to be the times when children are most at risk on the roads. As evidenced by alarming statistics from the Department of Transport, nearly one in six-weekday car accidents occur when children are being dropped off (8-9 am) or picked up (3-4 pm) from school.
This period of high traffic and increased activity can also lead to rushed decisions and not paying attention, with the Department of Transport reporting that distractions inside the vehicle have been a contributory factor in 85 deaths and 4,103 injuries, ranging from mobile phone usage to activities involving other passengers, particularly children. These activities include managing children, such as attending to their needs or settling disputes, which can divert the driver’s attention from the road.
Furthermore, Allianz reported that insurance claims peak around 3pm, coinciding with the end of the school day when people are collecting kids and highlighting the afternoon rush hour as a critical time for heightened vigilance – people seem less alert during these times than the morning drop.
Driving on autopilot in familiar settings—often the case during regular school runs—means drivers are not as alert to unusual situations. This lack of alertness is a critical factor in why many accidents occur within a 10-mile radius of the home. In response to these risks, drivers are urged to exercise extra caution during school run rush hours and adhere to a recommended speed limit of 20mph in these community areas. This lower speed limit is intended to enhance safety for all road users, especially the young pedestrians who may unpredictably enter the roadway.
Graco has been a proud supporter of Brake for two years, the road safety charity behind this significant week, to promote safety and actively make road travel safer, especially during the school runs. Graco is enhancing its involvement by aligning its ‘Safety Within’ campaign with Brake’s Road Safety Week and this campaign will be featured on Graco’s Instagram account from November 17th to 23rd, providing daily child car safety tips aimed at educating parents and improving road safety awareness.
“Graco has been trusted by families to keep children safe in car seats for over 60 years, and supporting Brake helps us to extend that trust to the wider community.”
Luisa Rollins-Svensson, Consumer and Trade Marketing Manager at Graco UK
Graco wants to educate parents about these statistics and the real risks they represent, so we can all adopt a more safety-conscious approach to school runs. This focus is not only about preventing accidents but also about instilling lifelong safe driving habits that ensure our children’s safety every day.
Brake’s comprehensive safety guidelines for families
Brake provides invaluable guidance (you can find more information here) to protect children in and around vehicles, so that every journey is as safe as possible. Here are some important tips on how to be safe on the road:
Select the right vehicle for family safety
Choosing a safe car is the first step in safeguarding your family on the road. The EuroNCAP safety ratings are an invaluable resource for assessing a vehicle’s protective capabilities in crash scenarios and offer detailed insights into how well a car safeguards its occupants, including children, and pedestrians outside the vehicle.
These ratings evaluate everything from the effectiveness of seat belts and airbags to the structural integrity of the car in frontal, side, and rear collisions. Furthermore, opting for vehicles equipped with advanced safety technologies—such as autonomous emergency braking systems—can significantly enhance safety. These systems help prevent accidents by automatically applying the brakes if a collision is imminent, potentially saving lives. Additionally, cars designed with features that minimise injuries to pedestrians, such as softer bonnet materials and external airbags around the windscreen, represent a thoughtful choice for families concerned with both in-car and external road safety.
Make sure your child is properly restrained
Always use a child seat that is appropriate for your child’s height, age and development, certified with the United Nations E mark or BS Kitemark, and preferably new to avoid risks associated with wear or unknown history. For optimal safety:
Use rear-facing seats for as long as possible (Graco recommends up to at least 4 years if possible).
Make sure the car seat fits the child’s current size and switch to the next size only when necessary.
Continue using a child seat until the child reaches 150cm, so they continue to be safe in the car.
Adopt these driving behaviours to minimise accidents
Speed control and minimising distractions are paramount. Encourage safe driving behaviours by setting a personal example, i.e.:
Adhere to speed limits, especially in residential and school areas, and drive at 20mph where possible
Never use your phone while driving. If necessary, store it in the glove box to avoid temptation.
Engage your children in maintaining safety by asking them to remind you about safe driving practices. We will discuss this in more detail below.
Rethink the School Run
If feasible, reduce the reliance on driving for school commutes:
Encourage walking or cycling to school to promote safety, health, and environmental benefits.
If driving is necessary, consider parking a short distance from the school and walking the rest of the way to alleviate congestion at school gates and minimise the risk of accidents.
Never leave children unattended in a vehicle
We cannot overstate the dangers of leaving children alone in a vehicle, especially in warm conditions. Always ensure your children are never left in a car unattended, as this can lead to tragic consequences.
A deeper dive into car seat safety guidelines
Your child’s safety during every car journey is paramount and with Graco’s expert advice and innovative car seats, you can be confident that your little ones are securely and comfortably buckled up. We will go through some of Graco’s tools and resources to ensure you are as safe as possible on the road.
Legal and safety requirements for car seats
Airbag deactivation: When using a car seat in the front passenger seat, it’s a legal requirement to deactivate the front airbags, to prevent injury in the event of an accident. Always consult your vehicle’s manual and the car seat’s instruction manual to ensure correct installation and airbag deactivation.
Appropriate sizing: Children should use car seats that are appropriate for their size until they reach 150cm. Do not rush the transition from one stage of child seat to another. Safety first!
Extended rear-facing use: Keep your child in a rear-facing seat until they reach a minimum of 75cm and 15 months of age. Extensive research has shown that rear-facing seats offer better protection for your child’s head, neck, and spine.
Regular fit checks: Regularly check that the car seat fits your child’s current height. i-Size and R129 standards use height as the primary indicator for seat suitability. Graco’s car seat buying guide can help you make sure your seat is the right fit.
Travelling with children requires not only the right equipment but also the knowledge of how to use it effectively to ensure maximum safety. Here are some expert tips to make sure every journey with your little ones are as safe as possible:
Remove your child’s coat during the colder months
During colder months, remove your child’s coat before securing them in their car seat, so the harness fits snugly against their chest and shoulders. You can place the coat or a blanket over the secured harness for additional warmth without compromising on safety.
Harness security – try the pinch test
To check if the 5-point harness is tight enough, perform the pinch test. Try to pinch the strap at your child’s shoulder; if you can pinch a fold in the fabric, the harness is too loose and needs adjusting. Make sure the harness straps are level and equally tight on both sides to provide balanced support and restraint.
Optimal seating position – SHH! (seat, headrest, handlebars)
When considering the optimal seating position, think SHH! (which is what I use to remind myself that I’ve checked everything). Always position the youngest child or the child in the rear-facing seat behind the passenger seat. This positioning is safer during an accident, breakdown, or even when you’re parked, as it allows you to access your child safely from the pavement side without exposing them to road traffic.
Adjust the headrest so the bottom aligns with your child’s chin and sits 2-3 cm above their shoulders. This ensures the headrest can protect the head efficiently without causing discomfort or restricting movement.
For Group 0+/i-Size infant carriers, keep the handlebar upright as it acts as a secondary safety feature during collisions, helping to protect your baby further.
The Graco Affix i-Size R129 ISOFIX Highback Booster grows with your child
Age and Size Adaptability: Suitable for children approximately aged 3.5 to 12 years, accommodating heights from 100 to 150cm.
Safety Certifications: The seat is i-Size and R129 certified, meeting the latest safety standards, which include advanced side impact protection to safeguard your child in the event of a side collision.
Installation Ease: Colour-coded ISOFIX connectors make the installation process straightforward, minimising errors and enhancing overall safety.
Lightweight and Portable: Weighing just 4.2kg, this booster is easy to transfer between vehicles, making it ideal for families on the move.
Comfort Features: Includes breathable fabrics for side ventilation, a 10-position adjustable headrest, premium padded seat and armrests for comfort on long journeys. Dual retractable cupholders keep necessities within easy reach too.
One of Brake’s innovative strategies is to recommend involving children actively in their own safety. One of these strategies includes encouraging children to role-play as ‘police(wo)men’, overseeing the safety practices within the car. This role-playing activity does more than entertain; it empowers children to actively participate in maintaining safety. It’s a fun and interactive way to monitor and remind about safety protocols such as seatbelt usage and proper seating, but it also instils a sense of responsibility and awareness about road safety from a young age. Children can develop a deeper understanding of safe driving practices, making them more likely to grow up with a conscientious approach to driving and road use.
You can support these initiatives by reinforcing the message that road safety is crucial and everyone has a role to play in ensuring a safe journey.
FAQs on car seat safety during school runs
1. What is the proper car seat safety during school runs?
Proper car seat safety involves using a car seat appropriate for your child’s height, age, and weight. Make sure the seat is installed according to the manufacturer’s instructions and secured tightly in your vehicle. Always use the harness and buckle system as directed to keep your child safely restrained during each journey.
2. At what age do you stop using a car seat?
You should continue using a car seat until your child reaches the height or weight limit specified by the seat’s manufacturer. After they outgrow the car seat, transition to a booster seat until they are tall enough to properly fit your vehicle’s seat belts, which is typically when they are about 150cm tall or 12 years old.
3. How can I ensure my child’s car seat is installed correctly?
To ensure correct installation, follow the car seat manual and your vehicle’s instruction manual carefully. Use either the seat belt or LATCH system to secure the seat. After installation, the seat should not move more than an inch side-to-side or front-to-back. If unsure, visit a local car seat inspection station for professional assistance.
4. What are the CDC recommendations for car seats?
The Center for Disease Control and Prevention (CDC), America’s leading science-based, data-driven, service organisation that protects public’s health recommends keeping children in rear-facing car seats for as long as possible, moving to a forward-facing car seat with a harness until they reach the maximum weight or height limit, and then switching to a booster seat. They should remain in a booster seat until adult seat belts fit properly.
5. How do I check car seat safety ratings?
Car seat safety ratings can be checked through consumer reports or safety organisations that conduct and publish crash testing and safety evaluations, such as the National Highway Traffic Safety Administration (NHTSA) or the Insurance Institute for Highway Safety (IIHS).
6. Are booster seats safe?
Yes, booster seats (highback or backless) are safe and necessary for children who have outgrown their forward-facing harnessed seats but are not yet large enough for adult seat belts. Boosters elevate children to a height where the seat belt fits them properly over the sternum and the centre of the collarbone, not the neck, and low across the upper thighs, not the abdomen.
7. Why is car seat safety important?
Car seat safety is crucial as it significantly reduces the risk of injury or death in the event of an accident by properly securing the child and ensuring that impact forces are distributed over the strongest parts of the body.
8. How often should I check my child’s car seat for issues?
Check your child’s car seat regularly, at least once a month, to ensure there are no loose parts, and that straps and harnesses are not twisted or frayed. Always replace the car seat after any incident.
Final thoughts
Throughout this article, we have emphasised the pivotal role of car seat safety, particularly during school runs—a time when our children are frequently on the move and most vulnerable. Graco, in collaboration with Brake, has taken significant steps through its ‘Safety Within’ campaign to enhance awareness and instil rigorous safety measures, especially about the critical nature of properly fitted and utilised car seats. You must regularly check your child’s car seat meets current safety standards, such as the i-Size and R129 certifications, and ensure that these seats are correctly installed and maintained.
The statistics speak for themselves: accidents during school runs are not just possible but prevalent, with a disturbing number of these incidents attributed to preventable causes such as distraction and improper seat usage. So adhering to the guidelines provided, such as ensuring the correct seat for your child’s size and age and engaging children in safety practices, means you can drastically reduce these risks.
Every journey matters, and every precaution taken is a step toward safeguarding our children’s futures. Graco’s longstanding commitment to safety and their active involvement in Road Safety Week serves as a model for how companies and parents alike can contribute to creating safer travel environments for everyone.
For more detailed information on the latest in car seat safety technology and tips for secure travel, visit Graco’s website. Additionally, to stay engaged with ongoing safety campaigns and to find daily tips on protecting your little ones on the road, follow Graco’s Instagram. Join the ‘Safety Within’ campaign and become part of a growing community dedicated to ensuring that every child is protected, every journey, every day.
*This post is sponsored by Graco, but all thoughts are 100% my own – Some images are taken from Graco’s website*
At what age should a child sleep in their own bed?
We converted our fourth room from an office to the girls’ room, with a gorgeous bunk bed and not much else because the room is tiny. They slept in that room once, favouring our ginormous super king-sized bed and Mummy the radiator instead of sleeping super far away and alone, as my three and five-year-old constantly moan.
The truth is, I’m not in a rush to kick them out, however, I do worry about their independence and ability to self-soothe. However, what happens when you want your bed back, but your child refuses to go? What age should a child sleep in their own bed? And, how do you transition them eventually into their own room?
In this article we will deep dive into the typical ages and stages for transitioning kids to their beds, practical tips for making it smoother, and how to handle any hurdles along the way.
What age should a child sleep in their own bed?
Dr. Mickey Mehta, a pioneer in holistic wellness and over 40 years of professional experience states that until the age of seven, a child’s mirror neurons are like sponges, soaking up every signal around them. And when a child cries out through fear or other bodily need, especially in the middle of the night, the mother’s instant soothing is a comforting presence around the child and the child’s erratic heartbeat comes back to a normal rhythm much quicker than when they are in another room. You can view the clip here where he said this.
And, while studies1 show co-sleeping in the first year has a detrimental effect on sleep patterns later in preschoolers, such as disrupted sleep, more frequent night awakenings and dependency on new parents, as well as of course, safety concerns such as sudden infant death syndrome (SIDS), they did recommend room-sharing but on separate surfaces. They also found a link to more emotional closeness and wellbeing, especially during breastfeeding.
Eventually, we reach a point where it’s time to encourage a bit of independence (for them and us!). But the answer as to when that will be will lie in your child’s indsimbividual development, family dynamics and the culture you grew up in.
Generally, many children move from a cot to a big kid bed between 18 months and 3 years of age and the NHS advises that toddlers aged 1 to 2 years should have a consistent bedtime routine to support healthy sleep habits and get 11 to 14 hours of a good night’s sleep – this includes naps.
Additionally, the Newcastle Hospitals NHS Foundation Trust notes that while co-sleeping is common in many cultures, it’s very important to keep the sleeping environment safe and that your child is safe, ready and comfortable for the transition to their own bed.
Understanding the importance of independent sleeping
Encouraging your child to eventually sleep on their own is a huge milestone which also builds their emotional growth and self-reliance. Independent sleeping helps your child develop self-soothing skills which are responsible for managing stress and anxiety and it also helps them gain confidence to navigate the bedtime routines on their own. And, for parents, this means better quality sleep too and an opportunity to reestablish personal space, which could help with overall family well-being.2
Kids are normally ready to to sleep in their beds around the ages of two to four years, and the bed can be in the parents’ room to help facilitate the transition, although this age can vary on the child and family circumstances. Approach this transition with patience and consider that your child has been nestled comfortably with you, not only in the womb but outside too, so this is a huge learning curve for them as well as for you.
When should a child sleep in their own room?
Determining the right time for your child to transition to their own room is a huge decision. The NHS advises that babies should sleep in the same room as their parents for the first six months to reduce the risk of Sudden Infant Death Syndrome (SIDS).
After this period, many children may be ready to move to their own room between 6 to 12 months, though some parents (like me) may choose to wait until their child is older.3
Some points worth considering when transitioning your child to their own room
Room setup and safety: Make sure the child’s room is safe and conducive to sleep. This includes a comfortable temperature, appropriate lighting, and a crib or bed that meets safety standards.4
Address separation anxiety: It’s common for children to experience separation anxiety during this transition. Gradual steps, such as starting with naps in their own room or spending playtime there, can help ease the process.5
Consider the impact of co-sleeping on sleep habits: While co-sleeping can promote closeness, it may lead to sleep associations that make independent sleeping challenging. So, while transitioning to separate sleeping spaces can promote better sleep habits for both you and your child, be mindful that this may take time.
What are the benefits of your child sleeping in their own room?
Improved sleep quality: Children often sleep more soundly in their own space, leading to better rest for both them and their parents.6
Development of independence and self-soothing skills: Sleeping alone encourages your child to develop self-soothing techniques and promote independence and confidence.
Signs that your child is ready for their own room
Expressing a desire for independence: If your child shows interest in having their own space or exhibits a desire for privacy, this may mean they are ready for their own room.7
Ability to self-soothe: Children who can calm themselves when upset or fall back asleep without parental intervention are often prepared for independent sleeping.
Consistent sleep patterns: A regular sleep schedule and the ability to sleep through the night suggest that your child is ready to transition to their own room.
But, again, remember that every child is unique, so it’s important to consider your child’s individual readiness and family circumstances when making this transition.
Transitioning from a cot to a bed
Moving your child from a cot to a bed is a big step and one that can bring excitement and anxiety at the same time! You can make it a smoother transition by doing up the room to their liking, choosing the right firm mattress and bed, and creating a cosy and welcoming space. Here’s how:
Choosing the right mattress for your child’s bed
A quality mattress is so important to support your child’s growth, comfort, and overall health. The Simba Hybrid Kids Mattress* is a great example, designed to provide a medium-firm feel that supports healthy bone development and proper spinal alignment. This mattress combines Aerocoil® microsprings and high-definition foam, ensuring both comfort and durability, while a breathable, hypoallergenic cover helps create a clean and safe sleep environment8.
In collaboration with Simba, we reviewed the Simba Hybrid Kids Mattress* for our kids’ new bunk bed and so far we have had mixed results with them staying in their room, although it has been a huge improvement. But the girls did mention how comfy their bed was so it’s only a matter of time before I get to sleep like a starfish again and not curled up in the foetal position at the very corner of our bed!
Making the move exciting with the right setup
Involving your child in setting up their new bed can make the transition easier and more fun. They can pick out new sheets (my girls went for Monster High and Unicorns, naturally) and arrange their favourite toys around the room to promote a familiar and cosy atmosphere. Let them explore the comfort of the new mattress and give them some control over their sleep space, so it builds excitement and ownership.
How to encourage your toddler to sleep in their own bed
Transitioning your toddler to sleep in their own bedroom is a significant milestone that requires patience and consistency. Here are some strategies that can help the process:
Don’t rush the process
Allow your child ample time to adjust to sleeping independently. Speak with them about how much of a grown up they are and how exciting it is to have their own space. But listen to their concerns and don’t try to brush them away. They are very real concerns and they deserve acknowledgement.
Make the transition exciting
Involve your child in selecting new bedding or decorations for their bed. Emphasise the ‘big kid’ nature of this big change to make it more appealing and create a positive association with their new sleeping environment, to help them embrace the transition.9
Reward them when they succeed
Implement a reward system to celebrate nights they stay in their own bed. This could include stickers, a small prize, or an extra bedtime story. Positive reinforcement can motivate them to continue sleeping in their own room.
Stay consistent
Establish and maintain a regular bedtime routine, following the same steps each night. Consistency helps your child understand expectations and creates a sense of security.
Teach them to go back to sleep on their own
Encourage self-soothing techniques to help your child feel secure and fall back asleep independently if they wake during the night. This might include having a favourite stuffed animal, blanket or using night lights. You can also use the staggered anxiety ladder approach which I explain more about in this article here.
How do you create a sleep/bedtime routine that works?
Creating a consistent bedtime routine will help your child adjust to sleeping in their own room. The routine includes a predictable sequence of calming activities, which signals it’s time to wind down for sleep.
Tips for creating a bedtime routine:
Set a consistent bedtime: Aim to start the routine at the same time each evening to regulate your child’s internal clock.10
Engage in calming activities: Incorporate soothing tasks such as a warm bath, reading a story, or gentle music to help your child relax.11
Limit screen time: Avoid screens at least an hour before bed, as the blue light can interfere with melatonin production and disrupt sleep.12
Create a comfortable sleep environment: Make sure the bedroom is quiet, dark, and at a comfortable temperature to encourage restful sleep.
Be consistent: Follow the same steps in the same order each night to establish a sense of security and predictability.
FAQs
Q: When should a child sleep in their own room?
In the UK, the NHS advises that babies should sleep in the same room as their parents for the first six months to reduce the risk of sudden infant death syndrome (SIDS).
After this period, many children are ready to sleep independently. However, some experts suggest that between the ages of 2 and 3 is a suitable time to introduce solo sleeping, as children develop greater independence and may be more willing to explore their own space.
Ultimately, the decision should consider your child’s readiness, temperament, and the family’s unique circumstances.
Q: What are the benefits of a child sleeping in their own room?
Sleeping in their own room can help children develop self-soothing skills, leading to better sleep quality. It also fosters independence and confidence, as they learn to manage bedtime routines without parental presence. For parents, this transition often results in improved sleep and personal space, contributing to overall family well-being.
Q: How can I tell if my child is ready for their own room?
Signs that your child may be ready to sleep in their own room include:
Expressing a desire for independence: Showing interest in having their own space or demonstrating a desire for privacy.
Ability to self-soothe: Calming themselves when upset or falling back asleep without parental intervention.
Consistent sleep patterns: Maintaining a regular sleep schedule and sleeping through the night.
Q: What tips can help transition my child to their own room successfully?
Create a positive environment: Involve your child in decorating their room to make it inviting.
Establish a consistent bedtime routine: Follow the same calming activities each night to signal it’s time for sleep.
Gradual transition: Start with nap time in their own room before moving to nighttime sleep.
Provide comfort items: Introduce a favourite stuffed animal or blanket to offer security.
Q: How do I establish a sleep routine for my child in their own room?
Set a consistent bedtime: Aim to start the routine at the same time each evening to regulate your child’s internal clock.
Engage in calming activities: Incorporate soothing tasks such as a warm bath, reading a story, or gentle music to help your child relax.
Limit screen time: Avoid screens at least an hour before bed, as the blue light can interfere with melatonin production and disrupt sleep.
Create a comfortable sleep environment: Ensure the bedroom is quiet, dark, and at a comfortable temperature to facilitate restful sleep. The
Be consistent: Follow the same steps in the same order each night to establish a sense of security and predictability.
Q: How can I transition my child from co-sleeping to independent sleeping?
Communicate the change: Discuss the upcoming transition with your child to prepare them mentally.
Gradual steps: Start by having your child nap in their own toddler bed before moving to nighttime sleep.
Stay close initially: Sit with your child as they fall asleep in their new bed, gradually reducing your presence over time.
Offer comfort items: Provide a favourite toy or blanket to help them feel secure.
Final thoughts
Transitioning your child to their own bed and eventually to their own room is such a major milestone that can positively impact their development. But it requires patience, consistency, and encouragement as your child adapts to change at their own pace. Start with establishing a regular sleep routine, creating a comforting sleep environment, and reinforcing self-soothing skills, so your child feels supported at all times.
The NHS recommends keeping your baby in your room for the first six months to reduce the risk of SIDS, but beyond this stage, the timing of moving them to their own room is flexible, based on their individual readiness and family needs. With benefits like improved sleep quality, increased independence, and the development of healthy sleep habits, independent sleeping can be a rewarding transition for both children and parents.
While this process might come with challenges, approaching it with empathy and flexibility can help your child feel confident in their new routine and set the foundation for lifelong healthy sleep habits.
*We were gifted the Simba Hybrid Bunk Bed Mattress but all thoughts are 100% our own. Links marked with a ‘*’ are affiliate links, which means we may earn a small commission if you click through to buy at no extra cost to you.*
Top tips on how to be more productive with ADHD
I am more productive if I chunk similar activities together so I’ll set time aside specifically for social media, schedule writing for a different time etc.
I think a really great way to be productive is to have your to -do list written out and on your clear and clean desk the night before. It means you start the day with absolute clarity of purpose.
Working from home can be distracting when you have a mountain of washing or other household tasks. I often take myself off to a nice cafe with free WiFi so I’m then totally focused on work. A good coffee and slice of cake is a good reward.
I make a list the night before my day off so I don’t procrastinate/waste time in the morning deciding what to do. I feel that way I get up knowing exactly what I’ve got to get done!
Don’t go for the false economy of not buying some of the productivity tools out there. The money you save not doing so is far outweighed by the increase in time you have if you use them. Tools like Tailwind, Buffer, Missing Letter are a godsend for me. And – have a set time to check your emails. Absolutely DON’T have it open all day distracting you.
Try and set certain tasks up the night before, such as the washing machine or dishwasher! By the time you then come downstairs in the morning, some of your tasks will already be done – resulting in more time for other tasks or a 5 minute sit down.
Starting something is probably the hardest thing to do, so the only way to start is, well, to start! Use the above tips to be productive at home, grab yourself a productivity pack like I did and start recording your habits.
Plan your goals and write out your monthly, weekly, and daily goals. Set yourself a target of 30 days to complete your habit and focus on tracking that habit every single day. After a few weeks, you will form your habit naturally as you have focussed on fulfilling that habit. I always feel amazing when I’ve had a particularly productive day.
You just need to find the motivation to start and what better time than to start implementing the ways to be productive now!
FAQs on how to be more productive with ADHD
How to be productive at home with ADHD?
Staying productive with ADHD at home requires creating routines, breaking down big tasks into small goals, and using productivity planners to stay on track.
How can ADHD people be more productive?
By using techniques like the Pomodoro method, prioritising important tasks, and limiting distractions, you can improve your productivity.
Can ADHD contribute to increased productivity and creativity in individuals who do not take medication for the condition?
Yes, many people with ADHD find they have bursts of creativity and productivity, especially during periods of hyperfocus. Medication isn’t always necessary for everyone.
How do I create a routine that sticks for someone with ADHD?
Start by setting small, achievable goals and using tools like task lists, timers, and accountability partners to build habits over time.
What strategies can a person with ADHD use to stay organised and remember tasks in their daily life?
Using visual cues like sticky notes, brain dumps, and productivity apps like Trello or Todoist can help you stay organised and on top of tasks.
How can people with ADHD use digital tools to create a more productive daily routine?
Apps like Trello and Notion offer visual task management, while timers like the Pomodoro technique help break the day into manageable chunks, making it easier to stay focused.
Are adults with ADHD more intelligent or creative?
Some research suggests that people with ADHD can be more creative and thrive in environments that reward innovative thinking. Hyperfocus can lead to impressive productivity in certain areas.
What are some ADHD productivity hacks for staying on task?
Using the Pomodoro method, limiting distractions, and working during peak productivity hours are all excellent ADHD productivity hacks.
*Collaborative feature post*
I feel more productive if I put my phone down… I get so easily sucked into irrelevant things on social media that I lose track of what I’m doing and feel like I have to start again. That goes for both work and at home. Once I sit down and just have 5 minutes, I don’t want to get up again.
I am definitely more productive if I stop working for regular breaks. I either do some housework, walk the dog, go for a run or swim or simply play the piano or read a book for 5 minutes. I’m much more able to properly focus on what I should be doing afterwards.
I am more productive if I chunk similar activities together so I’ll set time aside specifically for social media, schedule writing for a different time etc.
I think a really great way to be productive is to have your to -do list written out and on your clear and clean desk the night before. It means you start the day with absolute clarity of purpose.
Working from home can be distracting when you have a mountain of washing or other household tasks. I often take myself off to a nice cafe with free WiFi so I’m then totally focused on work. A good coffee and slice of cake is a good reward.
I make a list the night before my day off so I don’t procrastinate/waste time in the morning deciding what to do. I feel that way I get up knowing exactly what I’ve got to get done!
Don’t go for the false economy of not buying some of the productivity tools out there. The money you save not doing so is far outweighed by the increase in time you have if you use them. Tools like Tailwind, Buffer, Missing Letter are a godsend for me. And – have a set time to check your emails. Absolutely DON’T have it open all day distracting you.
Try and set certain tasks up the night before, such as the washing machine or dishwasher! By the time you then come downstairs in the morning, some of your tasks will already be done – resulting in more time for other tasks or a 5 minute sit down.
Starting something is probably the hardest thing to do, so the only way to start is, well, to start! Use the above tips to be productive at home, grab yourself a productivity pack like I did and start recording your habits.
Plan your goals and write out your monthly, weekly, and daily goals. Set yourself a target of 30 days to complete your habit and focus on tracking that habit every single day. After a few weeks, you will form your habit naturally as you have focussed on fulfilling that habit. I always feel amazing when I’ve had a particularly productive day.
You just need to find the motivation to start and what better time than to start implementing the ways to be productive now!
FAQs on how to be more productive with ADHD
How to be productive at home with ADHD?
Staying productive with ADHD at home requires creating routines, breaking down big tasks into small goals, and using productivity planners to stay on track.
How can ADHD people be more productive?
By using techniques like the Pomodoro method, prioritising important tasks, and limiting distractions, you can improve your productivity.
Can ADHD contribute to increased productivity and creativity in individuals who do not take medication for the condition?
Yes, many people with ADHD find they have bursts of creativity and productivity, especially during periods of hyperfocus. Medication isn’t always necessary for everyone.
How do I create a routine that sticks for someone with ADHD?
Start by setting small, achievable goals and using tools like task lists, timers, and accountability partners to build habits over time.
What strategies can a person with ADHD use to stay organised and remember tasks in their daily life?
Using visual cues like sticky notes, brain dumps, and productivity apps like Trello or Todoist can help you stay organised and on top of tasks.
How can people with ADHD use digital tools to create a more productive daily routine?
Apps like Trello and Notion offer visual task management, while timers like the Pomodoro technique help break the day into manageable chunks, making it easier to stay focused.
Are adults with ADHD more intelligent or creative?
Some research suggests that people with ADHD can be more creative and thrive in environments that reward innovative thinking. Hyperfocus can lead to impressive productivity in certain areas.
What are some ADHD productivity hacks for staying on task?
Using the Pomodoro method, limiting distractions, and working during peak productivity hours are all excellent ADHD productivity hacks.
*Collaborative feature post*
I realised quite late in life that I could have ADHD, even though all the signs were there from as early as I could remember. During my childhood, I was told I’d either distract people or get distracted. The teachers couldn’t handle me. I had bundles of energy and I never slept, so my parents struggled with me, too. It was only when I channelled my energy into music and sport that I realised I needed extra tools to manage daily life.
As a fully-fledged adult, I procrastinate when I should finish a deadline, complete a household chore, or even when I read to the kids before bedtime. Tackling household clutter can feel overwhelming, but starting with practical steps can make a huge difference. For instance, if you’re managing a major decluttering project, you might consider looking into how to rent a home cleanout dumpster that allows you to efficiently clear large amounts of waste and regain control of your space. Procrastination has become the biggest bane of my life, so staying productive can be challenging, especially when I have several distractions around me.
It’s safe to say we all experience procrastination in varying degrees when trying to manage everything. The Internet and social media have made it that much easier to waste time rather than get things done. Now I am a busy mum of four with (undiagnosed) ADHD and, at the best of times, it can feel like juggling plates while walking on a tightrope.
Whether it’s managing the house, the kids, or even your own business, staying productive while ADHD symptoms demand your attention is tough. So, this article is mostly geared towards those, like me, who work from home and juggle parenting and work duties, often at the same time, but with the added nuance of ADHD. From breaking down tasks to using accountability partners, here are 60 top tips on how to be more productive with ADHD. Let’s get stuck in!
What is productivity?
To be productive, we need to know what productivity means. Businessdictionary.com defines productivity as:
“The measure of the efficiency of a person… in converting inputs into useful outputs. Productivity is computed by dividing the average output per period by the total costs incurred or resources (capital, energy, material, personnel) consumed in that period. Productive is a critical determinant of cost efficiency.”
So, in essence, productivity basically means how efficient you are at what you are producing and what you receive economically as a result, i.e.output per unit of input. So, the more productive you are, the more chances you have of increasing your value.
What about productivity at home? Being busy vs productive
In simpler terms, productivity means using your time and energy effectively to achieve your goals. So, if the tasks you are working on are low-value or at the expense of high-value tasks, then doing something doesn’t always mean you are productive. The primary aim of being productive is to know exactly what you should spend your time, energy and attention on to improve yourself and your family around you.
Why does being productive matter?
Consider what it would be like if you could achieve all the high-value tasks you needed to complete in a shorter period, so you have more time to spend with your family. Perhaps productivity will allow you to use your energy on the things that make you happier or even work on tasks that will help you improve your work and home life.
Having something productive to do at home means that you can manage your daily tasks effectively and still increase your health and wellbeing. And at work, being productive means that you can improve your way of living and earn more income to spend on the things that make you happier.
So let’s dig into the tips on how to be more productive. Even if you don’t have ADHD, these tips will work for you too:
Tip 1: Break down big tasks into small goals
We’ve all been there – staring at a massive to-do list and feeling completely overwhelmed. For me, that feeling of being paralysed by the size of a task used to be my biggest barrier to getting things done. What I’ve learned is that breaking down big tasks into smaller, manageable goals is a game-changer. If you’re staring at a mountain of laundry or an overwhelming work project, don’t think about the whole thing. Just tackle the first small step. Before you know it, those little steps will add up, and you’ll be making progress without feeling buried under the weight of it all.
Tip 2: Use a timer (Pomodoro Method)
Let me tell you, the Pomodoro technique is like a secret weapon for ADHD productivity. The idea is simple, but so effective. Set a timer for 25 minutes and focus on one task during that time. Once the timer goes off, take a 5-minute break to reset. I use that little break to grab a coffee, stretch, or just give my brain a breather. After the break, I jump back in for another 25-minute sprint. It’s amazing how much you can get done with this method. Plus, those little breaks are perfect for recharging without losing momentum.
Tip 3: Find your peak productivity hours
Are you more productive in the morning or late at night? For me, it depends on the day, but I’ve learned that knowing my peak hours makes all the difference. If I didn’t have to do the school runs, I could work into the early hours of the morning. But, now I have to be up at 6am, so I find the period just after drop is off my most productive time to check off the most challenging tasks.
The idea is to work with your natural energy levels instead of fighting against them. If you know you’re sharper in the morning, use that time to tackle your most important tasks. If you’re a night owl, save the big stuff for the evening. Understanding when you’re at your best can help you make the most of those bursts of energy.
Tip 4: Keep a task list
I live by my task list. Without it, I’d probably forget half of the things I need to do. Whether you use a simple to-do list or something more structured like a Productivity Planner, having your tasks written down is a lifesaver. Not only does it help you stay on top of things, but there’s also something incredibly satisfying about crossing off completed tasks. It reduces stress and keeps everything manageable.
Tip 5: Use a brain dump
Sometimes, my brain feels like it’s running a million miles a minute, especially when I have a lot on my plate. That’s where a brain dump comes in handy. I just grab a piece of paper or open a productivity app and jot down everything that’s swirling in my mind. Getting it all out helps me focus on what’s most important without constantly being distracted by random thoughts or worries. It’s one of the best ways to clear mental clutter and stay productive.
Tip 6: Use an accountability partner
If you struggle to stay on track, an accountability partner can work wonders. It could be a friend, a family member, or even a colleague. The idea is that someone checks in on your progress, keeping you accountable. Knowing that someone will ask how you’re doing can give you that extra push to stay motivated. I’ve found it especially helpful when I’m working on long-term projects or tasks that feel overwhelming.
Tip 7: Limit distractions
Let’s face it: distractions are everywhere, especially when you have kids at home. For me, the key is creating a work zone where I can limit distractions as much as possible. Whether it’s using noise-cancelling headphones or setting up a quiet workspace, reducing external interruptions helps me stay focused. It doesn’t eliminate the chaos completely, but it certainly makes things a bit easier.
Tip 8: Use ADHD-friendly tools
There are so many tools out there designed to help with productivity, and some of them are particularly helpful for ADHD brains. Apps like Trello and Todoist, as well as my trustee Microsoft Outlook and To-Do help me stay organised, while a Productivity Planner keeps me on track with habits and goals, as I like to write things down. You can also use a LiveChat conversational platform with ChatGPT at its core for almost human-like interaction. I can’t live without it now!
The important thing is to find tools that suit your style and stick with them. These tools are like scaffolding for your productivity—they provide the structure you need to stay on task.
Tip 9: Create routines but stay flexible
Routine is essential for productivity, especially with ADHD. But life happens, and sometimes sticking rigidly to a schedule just isn’t possible. That’s why it’s important to stay flexible. I try to keep a basic routine, but if something throws off my day, I don’t beat myself up about it. The key is to stick to the most important tasks and give yourself a little grace when things don’t go as planned.
Tip 10: Start with one task
When there’s too much to do, it’s easy to get stuck in indecision. My advice? Just pick one task and start. It doesn’t have to be the biggest or most important thing—just start with something small. The act of getting started builds momentum, and before you know it, you’re ticking things off your list. Action leads to motivation, so don’t wait for that burst of energy. Just begin.
Tip 11: Take short breaks
We’ve talked about the Pomodoro Technique, but short breaks can make all the difference, especially when your brain feels overloaded. I try to work in 25 to 30-minute bursts and then take a 5-minute break to move around, grab a snack, or just relax. But, the important takeaway here is breaks are needed as they’re a great way to recharge without losing focus. And those little breaks prevent burnout, helping you stay productive for longer stretches of time.
Tip 12: Keep things fun and interesting
Let’s be honest—boring tasks are the worst. But I’ve found that adding a bit of fun can make even the most mundane chores more bearable. I’ll often put on a playlist or listen to an audiobook while I’m cleaning or working. Music can really shift your mood and make repetitive tasks feel less like a chore.
Tip 13: Celebrate small wins
One of the best ways to keep yourself motivated is to celebrate the little victories along the way. Finished a task? Take a moment to acknowledge it! Whether it’s treating yourself to a cup of tea or taking a quick break, these small rewards help build momentum and keep you moving forward.
Tip 14: Try body doubling
Body doubling is a brilliant productivity hack for people with ADHD. Simply having someone else around, even if they’re working on something completely different, can help you stay focused. I’ve even found virtual body doubling helpful—just having someone on a video call while we both work keeps me on task.
Tip 15: Don’t wait for motivation
If you’re waiting for motivation to strike, you might be waiting a long time! The truth is, ADHD brains often struggle with finding motivation. But here’s the secret: action creates motivation, as we mentioned before. Don’t wait for the spark—just start. Once you’re in motion, the motivation will usually follow.
Tip 16: Avoid multitasking
Multitasking is tempting, especially when you have a lot on your plate. But I’ve found that it rarely works, especially with ADHD. It’s better to focus on one task at a time and see it through to completion. You’ll be more efficient and less stressed when you’re not trying to juggle multiple things at once.
Tip 17: Use visual cues
I’m a huge fan of sticky notes and other visual reminders. If you’re the type of person who forgets what you were doing just two minutes ago, like me, having visible cues can be a lifesaver. Whether it’s a note on your desk or a reminder on your phone, keeping important tasks front and centre can help you stay focused.
Tip 18: Find an ADHD coach or expert
Sometimes, you need a little extra help. An ADHD coach or expert can provide personalised strategies that fit your unique challenges. They can help you find what works for your specific situation and even help you develop a plan for your business or guide you through any rough patches. It’s worth considering if you’re struggling to manage on your own.
Tip 19: Be kind to yourself
Productivity will vary day by day, especially when you’re managing ADHD. Some days, everything flows smoothly, and you feel like a superhero. Other days, it’s a struggle just to get out of bed. And that’s okay. Be kind to yourself and recognise that not every day will be perfect. Give yourself the same grace you’d offer a friend.
Tip 20: Plan your day the night before
One of the best habits I’ve developed is planning my day the night before. Before I go to bed, I write out my top tasks for the next day. This way, I wake up knowing exactly what I need to focus on. It takes the guesswork out of the morning and helps me hit the ground running.
Tip 21: Get some sleep
Sleep is key to being productive at home during the day and being at your very best work performance. Set a bedtime and wake time every day, even during the weekends, and stick to them so your body clock automatically shifts to these times.
To have an effective good night’s sleep, try to sleep in complete darkness. I use an eye mask which helps me sleep in pitch black because the slightest bit of light will wake me up. If you can, invest in blackout blinds, as they help to block out any light coming from the window. Avoid drinking alcohol and caffeine before bed, as they will keep you up and decrease your productivity the next day.
Tip 22: Fit in regular exercise
Exercise is literally my number one therapy! It helps to keep the heart pumping and will keep your mind and body happy and relaxed. I work out from home 30 minutes a day, and this works for me as I also work from home. But if you need extra motivation, perhaps classes are a good way to keep you motivated.
Exercising outside when the weather is nice is a great way to take your mind off your daily tasks and get in some much-needed fresh air, which will help to clear the cobwebs in your head. Studies have shown that if you step outside at the very start of your day, your productivity increases by up to 70%! When and where I can, I will take myself for a walk.
Diet is also just as important as exercise. Make sure you’re eating well and getting your 7-a-day. Try to avoid sugary food and drinks as they spike your sugar levels and will cause an energy crash, which is not good for productivity.
Tip 23: Practice mindfulness and meditation
Mindfulness and meditation are all about keeping your mind in the present moment, and not wandering off when you need it to focus on your work. It’s a great way to train your brain muscles and help you be more productive in your daily tasks.
This is a slow process, so take your time and keep going – you will reap the rewards later. Headspace is a great way to practice meditation, and I have written more about mindfulness and meditation to reduce anxiety, which you can find here.
Tip 24: Set up a home command centre
Set up a home office that limits distraction and makes your office space the hub of productivity. For more information on how to set up your home office, check out Forbes’ article here.
Tip 25: Embrace procrastination and use it as a tool
As I’ve mentioned before, I am a huge procrastinator and spend a lot of my time wasting time! So, as mentioned above, I incorporated a technique which works for me, and that is to work on my tasks in 30-minute bursts and then allow myself 5 – 10 minutes to procrastinate.
You will not beat procrastination, the temptation will always be there. So use your time effectively to get all your procrastinating done and then focus your time and energy on getting your projects done in periods which you can manage. Try the 30-minute burst and see if that works for you.
I wear a fitness tracker, so I set 30 minutes on my timer, and my wrist will buzz when I have finished those 30 minutes. Then I get off my seat, and I take a walk around, scroll on my phone, eat some food or schedule in my exercise.
Take your mind off work for those short few minutes, so you are ready to set another 30-minute timer and tackle your tasks.
Also, if you have deadlines and you set them a few weeks in advance, but you sit on that deadline until the last minute, then change your deadline to a shorter period in advance. If I have a deadline coming in a few days, then I make sure I get it sorted in those few days. If I had 3 weeks, I wouldn’t do anything until the last minute!
Tip 26: Use a productivity journal to reach your goals
Start recording your habits and tasks so you know what you’re working on every day. You can set goals, manage your time, and plan your tasks, so you can see what you need to do every day.
At the start of each month, specify what you will work on each month. Then within each week, set goals that will contribute to that monthly goal, and each day work on the goals that will contribute to your weekly goals.
I found since using a productivity planner that I am so much more productive with my work and house duties because I know what my good and bad habits are and I know what I need to do every day, week and month.
Tip 27: Work out what your goals are and create habits to achieve those goals
What is it you would like to achieve? Are you trying to lose weight? Do you want to clean less and spend more time working on your business? Do you want to spend more time with your family? Be clear with what you want to achieve and note the point at which you want to get to, so you can create habits to achieve your goal.
For example, if you want to lose weight, set times to get to the gym or fit in your workout. If you want to spend more time with your family, then schedule a few hours in the day to purely spend time with the family – make sure you do nothing else in that time.
If you want to clean less and spend more time working on your business, then use my ‘short work-burst’ method and work on your business for 30 minutes and spend 10 minutes cleaning up a certain area of the house. You can use The Organised Mum’s Method where she talks about cleaning an area in your house for just 30 minutes a day, and this works just as well. I use a method similar to this, otherwise I would just end up cleaning all day and spending little time on work.
Use a habit tracker to track the habits you have identified. Each time you have fulfilled a habit, tick it off. Include your bad habits too like I did and cross-check them off when you have successfully not fallen into those bad habits that day.
If you’re stuck for ideas on how to be productive, here are some productive things to do when you are bored at home:
Tip 28: Improve yourself
As mentioned above, knowing your bad habits are just as important as creating good ones. Know where you need to work on and spend time improving yourself.
Tip 29: Try something new
Stepping outside your comfort zone is the only way you’ll grow. I try to do that regularly by learning a new skill or trying my hand at something new. I took a leap of faith and started publishing on Amazon and I’m so glad I did! I’ve learned a new skill and I feel like I’ve accomplished something huge.
Tip 30: Invest in your future
The best investment you can make is on yourself. So carve out some time to learn a new skill. Take some home learning courses and work towards building your portfolio, which will eventually help you to build on your income too.
Tip 31: Have fun
We’ve touched on this before, but give yourself a break now and again to wind down and forget about tasks and to-dos. Having fun is actually a very productive past-time because it clears the stress and it helps you step away from a task and have a birdseye view of the problem if you’re not thinking about it all the time. Plus, it’s healthy. Balance is key to being productive so have some downtime too. Go out with friends, go to the cinema or go shopping. Whatever it takes to get in those feel good hormones.
Tip 32: Better your health
I’ve noticed that when I eat junk, I am less productive because I feel lazy and I don’t have the energy to get up and get things done. Exercise has given my brain a natural energy boost, but so has fuelling my body with good food. Improving your health improves your productivity, so put health at the very top of your to-do list.
Tip 33: Get organised
I run a tight ship – I have to because I have four kids, triple school runs and a business from which I work at home. So household tasks, work day tasks and work time itself all have their own pockets in which they can’t overlap or be allowed to fall by the wayside. Project management and organisation is the only way I survive the multitude of tasks but it also keeps me ticking. So make sure you get organised, but be prepared to wing it if certain things prop up you haven’t accounted for. It’s also important to think on your feet too.
Tip 34: Hone your talent
Do you have a particular skill that you could potentially monetise? Then work on honing that talent and becoming an authority in that field. Knowledge is power, especially if it’s your ADHD superpower and you can teach your potential customers something that will help better their own lives.
Tip 35: Visit the library
If I get writer’s block or lose my mojo because I’ve had a particularly challenging day, then I put my work down and I head to the library. While I’m there I browse the shelves until I find a particular book that reaches out to me. I sit down for a few minutes and I read for a bit. The act of sitting down and tucking into a good book makes me forget about my day and once I’ve put the book down, I’m ready to tackle my tasks again.
Tip 36: Make a playlist
On Spotify I have a number of playlists that help me get into the mood for whatever I’m doing. I have a playlist all about bettering yourself and a playlist for winning in business. I also have a playlist of workout music to get me into the groove for working out. Playlists are effective at picking you up when you need an extra boost to get started.
Tip 37: Learn from mistakes
Mistakes aren’t failures, they’re perfect opportunities to learn and do better at succeeding. But if you repeat your mistakes, you learn nothing. Always take your mistakes as experiences and learn from them so you don’t repeat. Remember, without mistakes you won’t know the path to success, so keep trying, even if you fail.
Tip 38: Create an evening routine
We have touched on this before, but one thing I do to make sure I’m prepared for the next day is to set out clothes for the kids’ school, pack any lunches and basically do anything that doesn’t impinge on the morning routine. Then I get ready for bed by washing my face, applying my skincare and finishing any tasks that can’t spill onto the next day. Only then do I go to bed knowing I’ve done what I need to do.
Tip 39: Create a morning routine too
First thing I do when I wake up is review my 5 main productive tasks of the day in priority order. My to-do list also has other home tasks like making sure to fit exercise in and other child-related activities that are important. I consult my to-do list every hour on the hour because it keeps me on task and I make sure I’m not deviating from what I need to do that day. Then I forget the rest for the next day. As long as I’ve completed my five tasks for the day (and even if I don’t) that’s all i’m focussing on, and nothing more.
Tip 40: Go camping
There is nothing like leaving the materialistic stuff behind and getting back to nature to make you feel you can accomplish anything. Making a fire out of wood or frying an egg on a makeshift tinfoil pan can provide you with the animalistic tools to go out and get what you want. It also helps you shift your focus on what really matters, something we often forget to do when we’re knee deep in our to-dos.
Tip 41: Watch tutorials
Learn new skills in webinars if you want productive downtime because tutorials can help you become better in the business of what you’re doing. Perhaps you want to learn to become a better chef so you watch tutorials on how to hold a knife. Or you want to write a book so you watch a step by step process on how to write and publish a book. These are all skills you’re learning so make sure your downtime is filled with lots of productive watching.
Tip 42: Start a bullet journal
A bullet journal is much like a productivity planner in that it helps you set out the goals you want to achieve in the year ahead. First you lay out your index of plans you want to achieve and then you dissect them into monthly, weekly and daily goals. Define your purpose, review your goals and keep it simple and achievable.
Tip 43: Again set some goals
If you have some free time, set some goals, this time on things you’d like to achieve as a person. It could be a bucket list of things you want to do that’s not related to work.
Tip 44: Test out new time management strategies
Sometimes what you’re doing isn’t working, so it’s important to keep testing until you hit the magic formula. Keep testing new time management strategies to see what works for you. This also includes the time in the day you’re at your most productive and whether you prefer to work in longer stints than 30 minutes a day. Whatever works for you will be different to the next person, so try to focus on what you’re doing rather than what other people are doing.
Tip 45: Create a list of travel destinations
You may wonder why creating a travel list is a productive thing to do, but it helps you set goals for where you’d like to travel and allows you to work for them. Plus it’s something fun to look forward to!
Tip 46: Start planning your days
It’s really important to know what your daily schedule looks like in advance. So plan what you’re going to do in advance so you can focus on the tasks that offer the biggest reward and leave the less urgent, less important things for later.
Tip 47: Share your knowledge
It’s always nice to pay it forward and the act of sharing your knowledge with people will make you an authority in your field, which is great for business!
Tip 48: Build a blanket fort
You may think that building a blanket fort sounds like a waste of time but it’s actually a pretty effective way to shut the outside world out and focus on you in the here and now. Either build a blanket fort on your own and use it as a form of me time or build with friends and family and use it as a bonding exercise. It is a great way to forget about the mountain of tasks you have waiting for you and just enjoy yourself.
Tip 49: Make a new dish
I’ve mentioned before that change is good for the soul and making a new dish is a great way to build confidence in your culinary skills. Make a new dish, add it to your recipe arsenal and use the accomplishment to boost your productivity at work
Tip 50: Become a better decision maker
The famous saying, ‘indecision is the number one reason for failure’ could never ring more true because it halts productivity and stops you from getting things done. Become a better decision maker and the best way to start doing this is by making a decision and sticking to it. Go with your gut and decide – your decision is final.
Tip 51: Go for a swim
Swimming is such a fantastic sport to melt your troubles away. I find that a vigorous front crawl that gets the heart pumping makes me feel alive and strong, so much so that I want to run back to my desk and bash work out. Use the swim to feel strong mentally and physically and then bring that force back to your productivity.
Tip 52: Go airplane mode
Sometimes going offline means you can focus on the tasks ahead of you because you’re not messing about on the internet or scrolling through social media. It has taken me a long time to force myself to work on my tasks for the dedicated 30 minutes without caving and clicking on a notification that comes up. So I disabled notifications and went airplane mode. Now I don’t get distractions anymore to entice me to stop working.
Tip 53: Go for a hike
Another productive sport is hiking because it’s get you out into the fresh air which boosts productivity and it gets your heart pumping which boosts your mental health. Hiking helps you forget about your insular world for a moment and enjoy nature and the bigger picture. A good hike should leave you feeling refreshed and ready to tackle your tasks when you get home.
Tip 54: Envision your ideal body
One of my biggest goals is to get back to my pre-pregnancy athletic fit weight, but I have been lazy and often resorted to junk food because I haven’t got a goal or I haven’t envisioned how I want to look. I started looking through old photos of me and now I can envision my ideal body which helps me to push through the workout when I haven’t got the mental energy to start. Envisioning your goal helps you map out the steps to success, so that’s what I always do when I’m feeling like i don’t want to exercise. It helps so much.
Tip 55: Clear out your clutter
If you’re constantly asking yourself, ‘How can I be more productive in life?’ Perhaps your mental and visual load is a bit overwhelming and you need to declutter and compartmentalise your to-dos. Start by organising your space around you or venting to someone if you have anxiety. And don’t take on other people’s worries, you have enough to deal with!
Tip 56: Clean out your junk drawer
If you have junk everywhere, then you will not be very productive at home. Cleaning junk from your space is one of the most vital tips on how to be more productive.
Tip 57: Organise the spices
Another strange one to add to the productivity to do list but the act of organising your spices helps you organise your mind and it boosts you to organise other parts of your life too. If you do’t have spices, then organise your clothes or your books. Try it and see for yourself.
Tip 58: Prep your meals for the week
One of my favourite tips to be productive is to prep your tasks in advance, and one of them is definitely meal prepping. It helps me not to waste time on figuring out what to cook every day. I now subscribe to Hellofresh which means I don’t need to waste time figuring out what to cook or go to the shops and waste time figuring out what to buy. I just pick out the recipe card and the exact ingredients and I cook!
Tip 59: Make backups of everything
I now back all my work to a cloud which means no more hard drives and no more figuring out where everything is. Backups help you access your work easier and if something goes wrong, it doesn’t matter, because you have a copy in the cloud.
Tip 60: Know your why!
The infamous Simon Sinek penned this, but knowing your why means knowing why you do what you do. What is your biggest reason for what you are doing right now? Maybe you want a forever home or you want a bigger family. Figure out what it is and work backwards. It’s easier to forge a path ahead of you than fumble in the dark and get nowhere.
Best productivity tips for working from home from parents
I asked multitasking parents what their top tips are on productive things to do moving forward:
I feel more productive if I put my phone down… I get so easily sucked into irrelevant things on social media that I lose track of what I’m doing and feel like I have to start again. That goes for both work and at home. Once I sit down and just have 5 minutes, I don’t want to get up again.
I am definitely more productive if I stop working for regular breaks. I either do some housework, walk the dog, go for a run or swim or simply play the piano or read a book for 5 minutes. I’m much more able to properly focus on what I should be doing afterwards.
I am more productive if I chunk similar activities together so I’ll set time aside specifically for social media, schedule writing for a different time etc.
I think a really great way to be productive is to have your to -do list written out and on your clear and clean desk the night before. It means you start the day with absolute clarity of purpose.
Working from home can be distracting when you have a mountain of washing or other household tasks. I often take myself off to a nice cafe with free WiFi so I’m then totally focused on work. A good coffee and slice of cake is a good reward.
I make a list the night before my day off so I don’t procrastinate/waste time in the morning deciding what to do. I feel that way I get up knowing exactly what I’ve got to get done!
Don’t go for the false economy of not buying some of the productivity tools out there. The money you save not doing so is far outweighed by the increase in time you have if you use them. Tools like Tailwind, Buffer, Missing Letter are a godsend for me. And – have a set time to check your emails. Absolutely DON’T have it open all day distracting you.
Try and set certain tasks up the night before, such as the washing machine or dishwasher! By the time you then come downstairs in the morning, some of your tasks will already be done – resulting in more time for other tasks or a 5 minute sit down.
Starting something is probably the hardest thing to do, so the only way to start is, well, to start! Use the above tips to be productive at home, grab yourself a productivity pack like I did and start recording your habits.
Plan your goals and write out your monthly, weekly, and daily goals. Set yourself a target of 30 days to complete your habit and focus on tracking that habit every single day. After a few weeks, you will form your habit naturally as you have focussed on fulfilling that habit. I always feel amazing when I’ve had a particularly productive day.
You just need to find the motivation to start and what better time than to start implementing the ways to be productive now!
FAQs on how to be more productive with ADHD
How to be productive at home with ADHD?
Staying productive with ADHD at home requires creating routines, breaking down big tasks into small goals, and using productivity planners to stay on track.
How can ADHD people be more productive?
By using techniques like the Pomodoro method, prioritising important tasks, and limiting distractions, you can improve your productivity.
Can ADHD contribute to increased productivity and creativity in individuals who do not take medication for the condition?
Yes, many people with ADHD find they have bursts of creativity and productivity, especially during periods of hyperfocus. Medication isn’t always necessary for everyone.
How do I create a routine that sticks for someone with ADHD?
Start by setting small, achievable goals and using tools like task lists, timers, and accountability partners to build habits over time.
What strategies can a person with ADHD use to stay organised and remember tasks in their daily life?
Using visual cues like sticky notes, brain dumps, and productivity apps like Trello or Todoist can help you stay organised and on top of tasks.
How can people with ADHD use digital tools to create a more productive daily routine?
Apps like Trello and Notion offer visual task management, while timers like the Pomodoro technique help break the day into manageable chunks, making it easier to stay focused.
Are adults with ADHD more intelligent or creative?
Some research suggests that people with ADHD can be more creative and thrive in environments that reward innovative thinking. Hyperfocus can lead to impressive productivity in certain areas.
What are some ADHD productivity hacks for staying on task?
Using the Pomodoro method, limiting distractions, and working during peak productivity hours are all excellent ADHD productivity hacks.
*Collaborative feature post*
Kegel8®: pelvic floor exercises postpartum to regain strength
Having a baby comes with so many surprises, some of which you may not have prepared for, like the uproar of hormones, your droopy stomach, and how your downstairs feels like a runaway freight train that’s collided with a wall.
However surprising these symptoms are, they’re actually quite common. You could experience pelvic floor weakness even a few years after giving birth, and even if you’ve had a C-section and preserved your front bottom from being stretched like a balloon animal at a kid’s party, the pressures, hormonal changes and age can still affect your pelvic floor.
But, it’s important to note that even though over 60% of women in the UK and more than 15 million women in the U.S. suffer from a weak pelvic floor, it isn’t normal to suffer like this. There are ways you can strengthen your pelvic floor, so you don’t have to worry about leaving the house without a toilet nearby (something which I suffered with for years). Practising your pelvic floor exercises postpartum to regain strength can prevent and treat weaknesses that cause these accidents and make you feel confident to take on the world as well (honestly, you’ll be surprised at how much a strong pelvic floor makes you feel like a superwoman!)
As a mother of four (with the last two being vaginal births) my pelvic floor felt broken and even three years postpartum, I struggle to hold my bladder when I’m dying for the loo. This is known as urge incontinence, which I’ll go through in more detail later, and it has caused so much frustration, anxiety and even depression too. I can’t just decide to go for long walks because I have to think about where the nearest toilet would be. And, without realising, I’ve only ever worn black leggings because I think if I have an oops moment, hopefully no one would notice.
Not a way to live, is it?
Well, we don’t have to live like this anymore!
I teamed up with Kegel8®, the leading brand in electronic pelvic floor trainers and Amanda Savage MCSP MSt, a chartered physiotherapist, women’s health specialist and an expert in pelvic floor health, to dig deep into the science behind our pelvic floor muscles and trial the Kegel8® Ultra 20 V2 Toner* and Kegel8®, Biofeedback Pelvic Trainer Vaginal Probe for three months, to see if I can improve my pelvic floor.
The results have legit been astonishing!
Plus, I have an exclusive 10% discount code for Motherhood Diaries’ readers because I want you to try these amazing Kegel8® Ultra 20 V2 Toners*. I can wholeheartedly say that everything has changed since I’ve used it.
So, let’s muscle on (:D) with the article and I’ll share how I got on.
Welcome to your post-pregnancy body
Childbirth changes your body in many ways and the postpartum period can leave you feeling a bit low. If you’ve suffered injuries during birth, then the recovery process may take a little longer too. Perhaps you had an assisted vaginal delivery which resulted in a tear or you had C-section. Even if you came out with no scars, the weight of a baby could have had some bearing on the lower half of your body. Injuries suffered during birth are common, but with the right interventions and a gradual recovery program, you should be able to bounce back from them. Consistent exercise, a healthy diet, and proper pelvic floor exercises can help your body recover and regain strength.
These changes don’t happen overnight, though, and the age-old adage is generally true – it took nine months to make a baby, and so it will take at least that long to get back into shape again.
What about your pelvic floor?
“Don’t make me laugh or I’ll pee myself!”
I’m sure you’ve heard that saying multiple times in your life. That’s your pelvic floor making you leak when you laugh because of the stress laughing puts on those muscles – the one area we overlook and the one muscle we so wish we had exercised when it’s too late.
I’m guilty of forgetting to do my pelvic floor and, even though I and 90 per cent1 of ladies know the importance of doing our pelvic floor post-pregnancy (it improves your sex life too by the way!), still, 61 per cent of us are not training these muscles when we know we should be. According to research from lights by TENA, one in three2 women in the UK experience light bladder weakness and this is a common occurrence for 69 per cent3 of pregnant women and new mums.
So, you’re definitely not alone.
This leaky bladder after pregnancy is so common that over 200 million people worldwide suffer from incontinence. And, the problem is that women suffer from low mental health because of this symptom, but we are too ashamed to talk about it.
Can I just grin and bear it?
Well, yes, you can. But, do you want to live in fear of accidents all your life? And if you’re sexually active, don’t you want increased sensation? Also, a weakened pelvic floor can lead to more serious concerns if not treated, like urinary incontinence (we’ll go through the different types below), which is also a prevalent issue amongst women, as pregnancy exacerbates this problem. Pregnancy hormones relax the muscles and the increasing baby weight adds to the pressure on the bladder and pelvic floor, which results in accidental urine leakages. One other well-known side effect of pregnancy is constipation, which can also overstretch the pelvic floor muscles, weakening them even further.
So, you must recognise whether you have an issue with your pelvic floor and then take the steps to exercise and strengthen the muscles to prevent any further unnecessary leakages.
But, how do you do that?
By understanding exactly what your pelvic floor is!
So, let’s get down to the science:
Below are your pelvic floor muscles
The pelvic floor is a group of muscles and connective tissue that spans the area underneath your pelvis. These muscles form a hammock-like structure from the pubic bone at the front to the tailbone (coccyx) at the back and from one sitting bone to the other. They support the bladder, uterus (womb), and bowel (colon), helping maintain control over the bladder and bowel movements, and play a crucial role in sexual function.
“Since giving birth, many women notice a change in sexual sensation and satisfaction, which can be related to pelvic floor weakness. Exercising these muscles brings blood flow to the area, tones and tightens the muscles, and can improve the ability to feel the vaginal walls during sex, often leading to easier and more powerful orgasms.”
Amanda Savage, MCSP MSt, chartered physiotherapist, women’s health specialist, pelvic floor health expert
Your pelvic floor stretches under a lot of weight and springs back up again. You can see above that these groups of muscles (called the pelvic floor muscles or ‘levator ani muscles’) are sitting directly under the weight of your growing baby.
During pregnancy, the muscles and tissue can become overstretched and exhausted from bearing the burden for so long, which is why it is massively important to exercise and strengthen your pelvic floor muscles before you get pregnant, throughout your pregnancy and after birth, too. Did I listen to the experts tell me this, though?
No, I didn’t. These pelvic floor muscles are often overlooked, especially postpartum. And, despite the common belief that having a C-section might protect the pelvic floor from damage, many women still experience pelvic floor weakness due to various factors as mentioned above, i.e. hormonal changes, the pressure of carrying a baby and ageing.
“Childbirth is one of the most predictable influences on pelvic floor condition but it is a muscle just like others in the body so can be affected by incidences later in life too – maybe a further muscle deconditioning due to another event, like things that can sneak up on you such as weight gain, chronic cough, constipation or having treatment for another condition like cancer.
Amanda Savage, MCSP Mst, chartered physiotherapist, women’s health specialist, pelvic floor health expert
Recognising pelvic floor weakness
Recognising you need to strengthen your pelvic floor is the first step to treating it. There are actually different types of incontinence, the most common being stress incontinence (pee leaks out when your bladder is under pressure) and urge incontinence (Pee leaks out when you feel the sudden urge to pass urine – or soon afterwards). More details below:
Stress incontinence
Pee leaks out when your bladder is under pressure, for example, when you cough, sneeze or laugh, and is usually the result of a weakening or damaging of the pelvic floor muscles used to prevent urination. Symptoms can stem from or be exacerbated during pregnancy and vaginal birth.
“Stress incontinence is particularly common after childbirth, as the pelvic floor muscles may be weakened or damaged during the process. It’s important to start pelvic floor exercises as soon as possible after birth to help strengthen these muscles and prevent further issues.”
Amanda Savage, MCSP MSt, chartered physiotherapist, women’s health specialist, pelvic floor health expert
Urge incontinence
Pee leaks out when you feel the sudden, intense urge to pass urine – or soon afterwards. This is usually the result of an overactive bladder due to the detrusor muscles, which control the bladder. Obesity, a family history of incontinence and age, can increase the chances of bladder weakness (although, this is not an inevitable side effect from ageing).
How to recognise you have a weakened pelvic floor
There is a common misconception that you think you have a weak bladder because you’ve leaked urine after you’ve coughed, sneezed, laughed, lifted heavy items or done anything which has resulted in having the sudden urge to go to the loo. But what 5.4 million women in the UK thought was a weak bladder was in fact weak pelvic floor muscles that were not holding the bladder and urethra in the correct position.
But, what if you want more children?
Each person and their pelvic floor are unique. Problems do not necessarily change further with each pregnancy or delivery. However, there are risk factors such as maternal age, your collagen type, family history, size of babies’ heads, and type of delivery. Some are in your control but many are not.
No one would want you to limit the size of your family through fear of body changes. But everyone decides on their family size with many factors in mind: financial, mental, and physical coping capacity.
They are developing tools to help women and doctors predict better and help make birth/delivery choices (e.g., UR CHOICE), but these are not well developed yet. If you have a traumatic delivery or suffer with incontinence or prolapse symptoms after childbirth, you will be offered time to discuss your plan for your next delivery with your midwife and/or a consultant.
If you feel that your pelvic floor is vulnerable, perhaps take a bit more of a break between pregnancies to allow yourself to get strong again. It can take 18 months to rebuild vitamin and mineral levels and similarly pelvic floor strength.
Amanda Savage, MCSP MSt, chartered physiotherapist, women’s health specialist, pelvic floor health expert
Do you need to pee a lot?
Remember, you don’t have a weak bladder. You have weak pelvic floor muscles.
“An overactive bladder is a common condition. The bladder muscle becomes more sensitive and contracts too often, even before the bladder is full. Symptoms include peeing more than seven times a day or more than once at night (nocturia), and a sudden, urgent desire to pass urine. It can happen in conjunction with leakage or without.”
Amanda Savage, MCSP MSt, chartered physiotherapist, women’s health specialist, pelvic floor health expert
Do you feel like you can’t get to the loo in time?
Again, that feeling is not related to a weak bladder; it’s your pelvic floor muscles.
Do you feel you can’t fully empty your bladder?
If you’re straining to pee and it feels difficult to fully empty your bladder, this is more likely due to your pelvic floor muscles rather than your bladder itself.
Do you accidentally leak sometimes?
If you sneeze, cough, laugh, jump or do any heavy lifting and experience an unintentional leak, then you may have stress incontinence. These actions put stress on the bladder, and if your pelvic floor muscles are not tightening enough, this will cause an involuntary leak, which is the most common form of female incontinence.
Do you have pelvic pain?
Tension or problems in the pelvic floor muscles can cause pelvic pain after pregnancy, but this may also be a sign of infection. Visit your doctor as soon as you feel any pelvic pain after childbirth or pubic pain after birth in the area.
Do you feel a loss of sensation during sex?
A weakened or damaged pelvic floor may mean that you experience a loss of enjoyment during sex. However, those who can squeeze and relax their pelvic floor muscles correctly experience more intense orgasms – need there be any more reason to exercise your pelvic floor!
Do you leak during sex?
A large proportion of women with incontinence experience leakage during sex due to a weak pelvic floor because sexual activity puts pressure on the bladder or urethra.
Do you accidentally pass wind?
The inability to hold wind is another sign of a weakened pelvic floor because it supports the bowel as well as the bladder and so is responsible for all the openings.
Do you have backaches or bad posture?
Another sign of weak pelvic floor muscles is poor posture or suffering from backaches. An exercised pelvic floor should support the entire core, a stronger midsection and a flatter tummy, as well as better posture.
You may be thinking you’re doomed, but you’re not. It’s never too late to strengthen your pelvic floor muscles and stop any unwanted leakages.
But, why should you strengthen your pelvic floor muscles?
Suppose you don’t strengthen already weakened muscles, then your pelvic floor will get weaker and could lead to incontinence or worse, pelvic organ prolapse, which is when one or more of the organs (womb (uterus), bowel, bladder or top of the vagina) in the pelvis slip down from their normal position and bulge into the vagina. A prolapse can cause postpartum pain and discomfort, but it isn’t life threatening. Other symptoms may include faecal incontinence, which is the inability to control your bowels.
I do my pelvic floor exercises post-pregnancy, but I still have a weak pelvic floor
Did you know that 50% of women in the UK cannot activate their pelvic floor muscles correctly, so any exercises they do already are ineffective and can lead to postpartum pelvic pain? Don’t worry, we’ll show you how to do your pelvic floor muscles correctly and even show you how to use a device (Kegel8® Ultra 20*) which can do it for you if you are post-12 weeks postpartum!
How to strengthen your pelvic floor after birth
You can strengthen your pelvic floor by either physically exercising them every day, multiple times a day, using pelvic floor physical therapy through strengtheners, or treatment options by a pelvic floor physical therapist/physiotherapist and devices you can use at home. We’ll go through exercising your pelvic floor muscles yourself first.
You should be able to locate your pelvic floor muscles
To use your pelvic floor muscles correctly, you need to know where to find them. As mentioned before, the pelvic floor muscles start from your pubic bone and run through to the tailbone at the back.
You are often told to think about holding your wee in mid-stream to connect with your pelvic floor muscles, but a better way is to imagine stopping the wind from your back passage and then stopping a wee from the front. You then pull these two points in and up together. Doing it this way will help you learn where they are and therefore, connect to them better if you get problems.
So, to use your pelvic floor muscles correctly, you:
Imagine stopping the wind from your back passage
Then stop the wee from the front
Pull these two points in and up together
The above three steps are the correct way to exercise your pelvic floor muscles and avoid pelvic problems after pregnancy.
Did you know that exercising helps to strengthen your pelvic floor muscles too?
The more active you are during pregnancy, the easier it will be for your body to adapt to the weight gain and increased pressure. Exercising also helps strengthen your core and encourages you to feel emotionally and physically strong – this includes your pelvic floor too.
Recruit your entire pelvic floor when exercising
Muscles should have strength, length, and balance. So, you should not only think about contracting the muscle but letting it relax too. A great way to do this is to imagine you are pulling your pelvic floor muscles up through 5 floors – like a lift going up.
Then, you go back down through the levels before you lift up again.
Work your pelvic floor the hardest
Focus predominantly on your pelvic floor muscles when exercising, so they can strengthen over and above the other muscles that take over, like the glutes (the bum) and the abs.
Do not hold your breath
Holding your breath creates tension in the body that can cause pressure, increasing stress on some muscles, including the pelvic floor. While exercising your pelvic floor muscles, take deep breaths and, as you inhale, try to relax and feel your pelvic floor.
Lifestyle changes can also help
You can make certain lifestyle changes to help prevent the onset of bladder weakness and pelvic pain after delivery. These may include:
Losing weight and cutting down on alcohol and caffeine
Train your bladder to wait a little longer between needing to urinate and passing urine.
Use an award-winning muscle re-trainer like the Kegel8® Ultra 20* below, which stops you from worrying about your bladder by re-training the pelvic floor muscles.
Regardless of whether you have a weakened pelvic floor, get into the habit of exercising your pelvic floor muscles every day. But suppose you still find you are not exercising the muscles correctly, especially when you’re in a rush or forget altogether, there is another very awesome way to ensure you exercise your pelvic floor muscles correctly every time.
Introducing the Kegel8® Ultra 20 V2 Electronic Pelvic Toner!
The Kegel8® Ultra 20 Toner can do the pelvic floor exercises postpartum for you!
Pelvic floor strengtheners ensure you’re doing your pelvic floor exercises properly, so you can achieve quicker results. And as this article is all about the very awesome Kegel8® Ultra 20 V2 Electronic Pelvic Toner (Kegel8® Ultra 20*), let’s dig into how this amazing contraption got me from leaking the moment my bladder was half full to walking five miles with a full bladder and managing to get home with no leakage in sight!
The Kegel8® Ultra 20 is a sophisticated device designed to strengthen and rehabilitate weak pelvic floor muscles in the comfort of your own home. Created especially for women, the Kegel8® Ultra 20 is a safe and effective neuromuscular stimulator (STIM) that works by producing electrical pulses that gently stimulate the muscles and nerve fibres in your pelvic area and automatically activate these muscles, even if you can’t do them manually.
This was my first time using a STIM device, so I was apprehensive about using it. The box comes with wires and cables, but I can assure you, once you read the manual first and follow the instructions for proper use, it is so easy and very comfortable to use.
What do you get in the box?
Your package should contain the following items:
1 x Kegel8® Ultra 20 device (A)
1 x Kegel8® Ultra 20 Probe (B)
1 x 9 Volt Battery (C)
2 x Kegel8® Ultra 20 Lead Wires (D)
4 x Kegel8® Ultra 20 Electrode Pads (E)
1 x Kegel8® Ultra 20 User Manual
Who can use the Kegel8® Ultra 20?
You can use the Kegel8® Ultra 20 if you have the following issues:
Stress urinary incontinence
Overactive bladder
Faecal incontinence
Pelvic and back pain
Natural ageing
Painful intercourse
Lack of sensation during sex
Who shouldn’t use the Kegel8® Ultra 20?
You should not use the Kegel8® Ultra 20 at home without the guidance of a medical professional if you fall under any of the below categories:
You are pregnant
If you are fitted with a demand-style cardiac pacemaker
If you have an undiagnosed pain condition
If you have an undiagnosed skin, vaginal, or rectal condition
If you have active pelvic cancer
If you don’t understand the user instructions – don’t worry, the manual is super easy to understand
If you are immersed in or near water
If you are connected to a high-frequency device
If you are operating a motor vehicle or potentially dangerous machinery
Let’s get started!
If you can use the Kegel8® Ultra 20 after checking off the above criteria, then let’s move on to the fun part – using the toner to get those pelvic floor muscles nice and tight!
Once you’ve read the manual fully, you’ve completed the initial set-up, i.e. inserted the battery and connected the probe/electrodes to the Kegel8® Ultra 20 Device (Insert the lead wire into Channel A at the top left of the device and connect your probe/electrodes to the lead wire connectors), turn on your Kegel8® Ultra 20 Device by pressing the on/off button once.
Consult your manual to learn how to set up your Kegel8® Ultra 20 for the first time. Make sure you clean your probe with warm water before and after use or spray with an antibacterial spray, then store your Kegel8® Ultra 20 in the carrying case you receive conveniently with the device. You should never share your probes or electrodes with anyone else – this device is just for you to use!
Insert your probe by applying a small amount of Kegel8® Conductivity Gel on the metal parts of the probe. Insert the probe into your vagina, with the metal sides facing “hip-to-hip”. Avoid placing it in too deep; you should be able to touch the base of the probe with your fingertip still, approximately one knuckles depth inside the entrance to the vagina.
If you’re using electrodes (I never used these personally), place them in the desired position and make sure they’re stuck on properly.
Selecting a programme
The tingling/knocking sensation means that the programme is starting to work. You should keep at this level for your sensation test (more on that below) and the first week of your routine before increasing the mA level by 1-2 mA’s every 1-2 weeks. Don’t set the mA level too high as this may cause the pelvic floor and surrounding muscles to overwork and create discomfort. You can pause a programme at any time by pressing the P button. When you’re ready to continue press the + button.
You can choose a programme by pressing the PRG button until the screen shows which programme you want to use. When you’ve selected the programme you want, press the A+ button to increase the intensity (displayed as mA, which means milliamps). If you feel the sensation is too strong, then you can decrease it by pressing the A- button. The amount of current you need to stimulate your pelvic floor muscles will vary. So, starting from 0 mAs, consider increasing the mA power to the level where you can feel the effects of the electrical pulse without any discomfort.
The aim is to gradually increase until you feel the muscles contract and relax with the electrical cycles, but it should never be painful. Some programmes have different phases, but you can play with the intensity level by using the + and – to increase and decrease the mAs back to a comfortable level.
What programmes should I start with?
With the Kegel8® Ultra 20, you get 20 pre-set programs and 3 customisable options. These programs are designed to target the various conditions above, which include urinary and bowel incontinence, light bladder weakness, overactive bladder, pelvic pain and, of course, postpartum recovery. We’ll go through what programmes you get and then what you should start with, depending on your situation. For this article, we will be focussing on postpartum recovery.
Functional Continence Training (with skin electrodes)
2
9
P14
PNC1
Postnatal / Post-Surgical Care 1
2
35
P15
PNC2
Postnatal / Post-Surgical Care 2
2
30
P16
BOW1
Bowel (Faecal) Incontinence 1
2
10
P17
BOW2
Bowel (Faecal) Incontinence 2
2
40
P18
PAIN
Chronic Pain Relief (with skin electrodes)
1 or 2
∞
P19
CIRC
Pelvic Floor Circulation
1 or 2
60
P20
RELX
Pelvic Floor Relaxation
2
20
List of 20 Pre-Set Programmes to use with the Kegel8® Ultra 20
What the different programmes mean
Looking at the table above, you can place the programmes into three distinct categories. These are:
Sensation tests
P01 and P02 are designed to test your sensation levels. If this is your first time, you should start with the P01 Sensation Test 1, to find out whether you can feel the current safely. If you can’t feel the current, use P01 at 50mA once a day for 4 weeks before you progress onto P02.
Muscle exercises
The following programmes are muscle exercises for strengthening your pelvic floor muscles:
P13 – Functional Continence Training (with skin electrodes)
P14 – Postnatal/Post-Surgical Care 1
P15 – Postnatal/Post-Surgical Care 2
P16 – Bowel (Faecal) Incontinence 1
P17 – Bowel (Faecal) Incontinence 2
Neuromodulation programmes
The following programmes are for calming overactive nerves, circulation, relaxation and pain relief:
P08 – Sensory Modulation (TENS)
P09 – Overactive Bladder Neuromodulation
P12 – Mixed Incontinence
P18 – Chronic Pain Relief (with skin electrodes)
P19 – Pelvic Floor Circulation
P20 – Pelvic Floor Relaxation
How to start the road to postpartum pelvic floor recovery
You’ll find in the guide there are lots of tailored condition guides by Amanda Savage, who is a specialist physiotherapist4, that address specific issues. These condition guides combine several pre-set Kegel8® Ultra 20 programmes. These are:
More Effective Pelvic Floor Exercises
Bladder Weakness & Stress Incontinence
Uncontrollable Gas/Wind & Bowel Control
Menopause, Perimenopause & Postmenopause
Pelvic Organ Prolapse
Pelvic Pain
Postpartum Recovery
Vaginal Looseness & Lack of Sensation
Rehabilitation After Gynaecological Surgery
In this section, we’ll go through the advised process for pelvic floor exercises postpartum to regain strength. I will coincide this section with my journey too, so we can see real-life action results and find out whether the Kegel8® Ultra 20 actually works (hint, it does!)
If you want more information on the other condition guides, please consult the manual.
Month 1 – The beginning of the postpartum pelvic floor journey – Testing the sensitivity
If you have given birth less than 12 weeks ago, you need to start with the physical pelvic exercises without using a STIM device first. If you have given birth more than 12 weeks ago, you are safe to continue.
Here’s a video on Instagram, introducing my journey and partnership with Kegel8®:
The programme guide suggests you start with P01 – Sensation Test 1 to test whether you can feel the current safely. So this is what I did.
Use the + button on the same side you are plugged into the machine to turn up the mA current. If you can feel a sensation, like a warm tickling, below 50mA then you can progress to the second sensation test P02.
If you can’t feel a tickling sensation below 50mA, it can be a sign of nerve damage or difficulty conducting messages. This is quite common after childbirth or surgery.
P01 can be your treatment programme to help you recover, at 50mA (or less), once a day for four weeks before progressing onto P02. If you can’t feel any sensation returning after one month, then you should consult a medical professional for advice.
I was impressed I could feel something at 30mA which meant I still had feeling down there, so I felt I could move nicely onto P02 – the second sensitivity test.
Progressing onto P02 – Second sensation test
This second test introduces new frequencies and if you can feel a sensation from the internal probe below 50mA on P02, you can progress to one of the Kegel8 treatment programmes (P03-P20).
If you can’t feel a sensation below 50mA it can be a sign of nerve damage. Use P02 at 50mA once a day for a further four weeks. Again, if you do not feel any sensation returning, contact your doctor or physiotherapist for advice.
P02 was a full 60 minutes long, a length of time a mother of four doesn’t have the luxury of enjoying, so I decided to discreetly train my pelvic floor as I sat at my desk working and no one was none the wiser! I cranked it up to 36mA and thought that was a great place to start. I did this for a few days before I felt I could move forward with P14. It’s important to note that the higher the mA the stronger the current, but not necessarily a stronger pelvic floor. The effectiveness of the mA depends on how the muscles respond to the stimulation. Some muscles might contract more effectively with lower currents, while others might require higher currents. Quality and proper engagement of the muscles during the practice is what matters here.
Week 1 – “Find and Feel” your pelvic floor muscles with P14 – Postnatal / post-surgical care 1
Once you’ve taken the sensitivity tests, it’s time to move on to a 25-minute gentle exercise programme, which is designed for vulnerable mums after childbirth.
Phase 1 is a 20-minute continuous low-frequency current that improves the awareness of the muscle position, blood flow and nerve sensitivity. The point of this program is to relax as much as possible.
Phase 2 is 15 minutes and uses a higher frequency current to stimulate the fast and slow pelvic floor muscle fibres by contracting for 6 seconds and then relaxing for 18 seconds. This is because you need long rest phases when your muscles are learning to work again. Much like exercising your core after pregnancy.
It’s important to allow the sensations to come and go and for you to learn where your pelvic floor muscles are. Use this program on alternate days until you get used to the probe.
I cranked the mA up to 40mA and was happy I could complete the program quite easily at this stage.
Week 2 – Continue then take a rest – P14 – Postnatal / post-surgical care 1
If you were comfortable in Week 1, then use the Kegel8® Ultra 20 every day for six days, then take a rest day. If you’re feeling particularly uncomfortable or irritable internally then take an extra rest day, or do alternative days.
I have to say, I got bored with P14 as I was three years postpartum so I wasn’t ‘vulnerable’ down there. So I went off on a tangent at this point and started messing about with all the programs. I tried P11 – Gentle incontinence program and cranked it up to 40mA. Then I went for P06 – Increased sensitivity program. In this program I could really feel the muscles working on the sides of my walls, even at 36mA! I even took a work call while doing my exercise – that’s multitasking for you! I could feel the pressure towards the back passage too, so I felt I had worked them enough in this program.
It was actually during this month I realised I didn’t have stress incontinence, but urge incontinence. So I also hit P09 – Overactive Bladder Neuromodulation on 40mA because it’s only twenty minutes long. I actually found this easy.
P03 exercises your muscles for a longer 45 minutes, with a shorter recovery time between muscle contractions. Phase 1 has a low frequency at 15 minutes and then Phase 2 hits a higher frequency for 30 minutes. I found this a tad more challenging but still sailed through at around 36mA. I did this for a couple more days before the end of the month hit and my period was nigh.
End of month 1 update
Three days before my period and coming up towards the end of the month, I tried P09 – Overactive Bladder Neuromodulation and I couldn’t even get it to 30mA! I wondered whether everything down there was more sensitive just before your period. This is a very interesting point. I decided to consult ChatGPT which said:
“Yes, it’s actually quite common for women to experience increased pelvic floor sensitivity and even some changes in pelvic floor function during different phases of their menstrual cycle. In the days leading up to your period, hormonal fluctuations can make tissues more sensitive, and you may retain more fluid, which can affect how comfortable electrical stimulation feels. This could be why you’re having difficulty reaching the usual intensity on your device. It’s completely normal to need to adjust the intensity of your Kegel8® device throughout your cycle. Listen to your body, and only use a level of intensity that feels comfortable and effective for you.”
At the end of the month, I didn’t notice any physical improvements yet, but I fell in love with doing my pelvic floor exercises with the Kegel8®, especially I could feel the device working my pelvic floor muscles without me having to knowingly remember, thanks to my scatty brain! So, I’m sure whatever is happening down there is progression. And practice makes progression!
Month 2 – Weeks 1 – 4 – Do more of the same, but with longer muscle contractions now
In month 2, you now use P04 – Pelvic Floor Muscle Exercises 2 which features longer muscle contraction times (8 seconds) with a similar long rest time in each cycle. There are four phases to change between stimulation frequencies more often, which is often the case when working your body through fitness as well. You want to trick the muscles and make them work differently so they don’t get tired or bored. I totally understood why this was indeed the case for the pelvic floor muscles too – and I felt it as well!
In this phase, you also needed to get your brain involved in this process and ‘join in’ with some of the stimulation cycles. You can do this by trying to work your pelvic floor muscles in your mind, by drawing in and up when you feel the stimulation (as we showed above in the three-step process – remember hold in the wind, then hold in the pee, then go up 5 levels on the lift, and then back down again while breathing normally). Follow these movements when doing the pelvic floor muscles yourself. And, don’t worry if you can’t do all the seconds at this stage. We’re still new in the process and that’s absolutely fine. Just do what you can and let the machine do the rest.
I actually didn’t find this easy at all. I kept missing the mark and then moved up too quickly, or held my breath. I even kept holding my glutes or tummy. So it took me a while to isolate the muscles and follow the stimulation cycles. By the end of the program, I got it and when I got to the of the month, I had mastered the process and found I could hold all the way through. I was so tired by the end though. It felt like a proper workout!
Using the Kegel8® Biofeedback Pelvic Trainer to monitor results
I was also gifted the Kegel8® Biofeedback Pelvic Trainer which I used to monitor my results. You can use the Biofeedback to take the guesswork out of Kegels because you squeeze and it measures your results. At this stage, I used it to test how well I was doing on my daily practice with the Kegel8® Ultra 20 because I wasn’t strong enough to do the practice yet. You do this by using the test function, which squeezes and relaxes your pelvic floor repeatedly for 45 seconds. It then gives you a level score, so you can track your progress.
The Biofeedback practice phase tends to come in handy when your pelvic floor muscles are a bit stronger and you can do the squeezes yourself. I plan to use the practice phase of the Biofeedback once I’ve hit level 2 on the test phase.
Biofeedback Trainers and Muscle Stimulation Devices like the Kegel8® Ultra 20 can offer different approaches, as you can use the practice phase of the Biofeedback to practice your pelvic floor yourself as well. Here’s a comparison to help you understand their differences and how to incorporate them into your routine:
For very weak or fatigued muscles (Oxford Scale < 2)
Functionality
Provides visual or audio cues for muscle identification, practice, and motivation Use the trainer to identify your pelvic floor muscles in different positions
Uses electrical impulses to stimulate muscle contraction and brain-muscle coordination
Benefits
Helps identify pelvic floor muscles in different positions – Ensures correct practice of contraction and relaxation – Enhances endurance, coordination, and brain skills
Assists the brain in identifying pelvic floor muscles – Stimulates different muscle fibres – Allows for assisted and independent muscle contraction – Supports learning of muscle control during breathing or movement – Can calm bladder overactivity (neuromodulation)
Daily Use
Typically used for 10-15 minutes, once or twice a day, focusing on both quick and sustained contractions.
Recommended for 10-60 minutes daily, depending on the program and muscle condition
Frequency
Can be used daily or as needed to track progress and practice
Often used daily for initial strengthening and can be adjusted based on progress
Examples of Use
Daily tracking to improve muscle strength over 12 weeks – Real-time display of muscle strength during exercises – Real-time feedback allows you to monitor your progress and adjust exercises as needed.
20-60 minutes daily sessions – Programs for stress incontinence, overactive bladder, muscle endurance, and more
My end of month 2 update
I definitely felt a difference during this month. I used the Biofeedback trainer and I went from Level 0 to Level 1 – I was so pleased! I also found out at this point that the mA electrical pulses don’t really tell you how much you’re improving. It’s not about the strength of the mA, it’s more about how you feel down there. When you use the Biofeedback trainer’s test, you can see that you are improving and it really boosts your confidence. The test is about 45 seconds long and the program flexes and relaxes your muscles repeatedly and then it gives you a score at the end,
It’s the little things I’ve noticed now like I don’t leak when I hold my pee in, which has given me a huge confidence boost. This month, I decided to try the programs that alternate between increased sensitivity (P06) and urge incontinence settings (P12). I cranked it up to 40mA which was fine but I was worried I wasn’t feeling it as much. A part of me did wonder if I had created nerve damage from doing too much too soon. But I figured, it’s fine and I’ll just go for it.
Also, I’ve noticed when I have my period and I walk, my period cup stays in rather than slips out. My core feels stronger and I just feel better in myself. What a difference since last month. I’m so eager to keep going!
Month 3 – It’s all about developing more pelvic floor skills now
Weeks 1 – 4 – Use P10 – Stress incontinence 1
Now is the time to work yourself a little harder in phase 2, by joining in with the machine more and having shorter rests between contractions.
Phase 1: First, you enjoy 10 minutes of continuous low-frequency current to improve awareness of the muscle position, blood flow, and nerve sensitivity. You can relax in this phase.
Phase 2: Now comes the work! Do 30 minutes medium frequency current to stimulate the fast and slow pelvic floor muscle fibres, by contracting for 5 seconds and then relaxing for 5 seconds in cycles. Try to join in with some of these contractions, and aim to contract for the entire 5 seconds. Join in for 1 minute then let the machine do the work for 1 minute or count joining in for 6 cycles, then letting the machine do 6 cycles.
Use 6 days out of 7 (or alternate days if your internal tissues are sensitive).
Ongoing maintenance – P05 – Weekly maintenance
Once you’ve completed three months with the Kegel8® Ultra 20, you should see a vast improvement in your pelvic floor. At this stage, ask yourself:
How do you feel now compared to how you felt in Week 1?
Have some of the problems you suffered with gone?
Do you have any of the same concerns?
What’s still bothering you?
My end of month 3 update
For me, I have noticed a huge difference after month three. So here are my answers to the below questions:
I feel so much more confident now than I did in Week 1. My tummy feels flatter, my period is lighter, my cup stays in and I don’t leak
I can hold my bladder for quite a while now and I don’t have to worry about leaking – this was my biggest concern.
Absolutely hand on heart, no concerns right now.
My droopy stomach is still bothering me, but that’s for another article! For now, I know I’m improving, just like my whole body fitness is too – so onwards and upwards and no more giving up.
So, now we move to maintenance!
P05 – Pelvic Floor Muscle Exercises 3 is a maintenance program which contains a mix of frequencies to maintain fast and slow twitch muscle fibres. You can then use P20 – Pelvic Floor Relaxation for 20 minutes once a week to relax and refocus on sensations when you are feeling tense, stressed or disconnected. I have been doing this religiously for a while now and the biggest difference is how long I can tense the muscles now, which makes me feel like Hercules!
Follow the Let’s Get Started Guide for more details on the above Postpartum Recovery process or follow any one of the other guides related to your current condition, to exercise those pelvic floor muscles into fighting fit status! You can download the Let’s Get Started guide here –> Let’s Get Started User Guide
Discover pelvic health with Kegel8®’s free eBooks
Kegel8® has an exclusive eBook library of resources aimed at enhancing your understanding of pelvic floor health. These eBooks are meticulously crafted by Kegel8®’s team of experts to address a wide array of pelvic health conditions and topics.
Whether you’re seeking to strengthen your pelvic muscles or your partner is interested in improving bladder control and intimate wellness their range of eBooks provide valuable information, practical advice, and step-by-step guidance. These resources cover everything from basic pelvic floor exercises to more specialised advice on managing pelvic pain, prolapse, and sexual intimacy.
Available eBooks Include:
Leaks
Postnatal Care
Pelvic Pain
Sexual Intimacy
Prolapse
Men’s Pelvic Health
Each eBook is readily available for download, offering expert insights to help you improve your pelvic health. Click here* or on the banner below to visit their library.
As technology advances, what’s the future of pelvic floor rehabilitation?
As technology advances, pelvic floor rehabilitation is evolving. Amanda perceives certain future trends to include:
Devices that interact with a therapist so you get the best of both worlds: working at home while having someone able to review your results and coach you remotely.
Smaller devices, although this may be tougher for those suffering from eyesight issues.
Non-invasive methods to affect or measure the pelvic floor, like a magnetic chair, although it’s not very portable or affordable for home use.
Final words of encouragement from Amanda Savage
“Remember that YOU are amazing. Your body is hugely capable, adaptable and resilient. Your body wants to heal and restore itself – but it may need your help and encouragement. And it will need is your time and every tiny step will add up.
Rehabilitation results can feel slow… but progress will continue for YEARS ahead. These problems have arisen during the phase of life when you have the most demand on your time, your sleep, and your energy. And when you have the most extra load on your body. Believe it or not, a time will come when your children can get in the car independently and carry their own stuff. You will sleep through the night. And have a bit more time for your own needs.
Right now to do the best you can in your personal circumstances, seek professional help if you have an inkling that you don’t know what you are doing – or what you should be doing – or if DIY isn’t going to be enough. Make a promise to your future self that when you find your mothering load a little lighter your first re-focus won’t just be on your career or a new external project – you will make sure you come back to your body first to cross the t’s and dot the ‘is that might have to be a little skipped out at present.”
Final words from me
It has taken me almost three years to accept my body after four kids – and it is still a work in progress! I know how overwhelming the postpartum recovery journey can be. But, with the right tools and guidance, you can learn to love yourself again.
Thanks to the Kegel8® Ultra 20, I feel stronger, fitter and more confident. I know longer wear baggy clothes or black leggings because I’m afraid to pee on the street. It’s a long game, but the rewards are so totally worth it!
Stay committed to your pelvic floor exercises like you do with regular fitness and listen to your body. When you are ready to move to the next step why not try my postpartum core exercises and share your recovery journey with me over at @motherhooddiaries.
Can I use the Kegel8® Biofeedback Trainer and Kegel8® Ultra 20 during my period?
Amanda advises you can use the Kegel8® Biofeedback Trainer and Kegel8® Ultra 20 during your period, though it can be a bit messy, so most women choose to take a break. Remember that hormone changes can make your pelvic floor less responsive just before your period, so don’t be disheartened if your performance varies throughout the month.
Pelvic floor issues and recovery
I have a tight pelvic floor after birth. What does this mean?
“A shortened or tight muscle may be just as incapable as exerting force as a long or loose muscle. Being tight does not mean your pelvic floor is strong. Neither tight nor loose are healthy or desirable.”
How long does it take for your pelvic floor to recover after childbirth? How long does it take for your pelvic floor to heal after birth? How long to regain pelvic floor after birth?
“It’s important to exercise your pelvic floor postpartum. Pelvic floor recovery time takes up to 6 months. The change in the area of the levator hiatus with Valsalva reflects the stiffness of the pelvic floor; that is, its ability to withstand the increased abdominal pressure accompanying pelvic loading.”
What happens to your pelvic floor after birth? Does our pelvis get bigger after giving birth?
“After giving birth, it might look wider than it did before and could feel looser, softer and more open. It might also look and feel bruised or swollen. But all of this should settle in a few days. You may also find that your vagina feels drier, especially if you are breastfeeding.”
I am experiencing pelvic pain after birth. What do I do? How do I know if I have postpartum pelvic pain syndrome? Does pelvic floor pain go away after birth?
“A trained pelvic floor physical therapist can help you teach your muscles how to function optimally again. In particular, Kegels are helpful for muscle strengthening and endurance. They’re especially important for women with urinary or anal incontinence and pelvic floor weakness.”
“To strengthen your pelvic floor muscles, sit comfortably and squeeze the muscles 10 to 15 times. Do not hold your breath or tighten your stomach, bottom or thigh muscles at the same time. When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds.”
I have no pelvic floor muscles after birth. What can I do?
Follow the tips above and consult your doctor about a plan to start retraining them again. Slow and steady wins the race!
What is pelvic floor therapy after birth?
“Pelvic floor therapy is a type of physical therapy that helps with problems involving the group of muscles that – along with surrounding ligaments and tissues – hold your pelvic organs in place. The pelvic organs include the bladder, urethra, intestines, rectum, uterus, cervix, and vagina.”
“Urinate in a warm shower. Run water in the background. Place your hand in cold water as you empty your bladder. Your pelvic floor muscles are important for healthy bladder function.”
How long does it take for your belly to go back to its normal size after giving birth? Do women get their bodies back after pregnancy?
“It takes six to eight weeks for your uterus to return to its normal size, but for some mums, it may take much longer for their post-pregnancy belly to return to ‘normal.’ For other new mums, they may find that their bellies take on a permanently different new appearance.”
“Birth and parenthood are likely to change the kind of sex you have and how often you have it. For women, interest in sex can return 1-3 months after having a baby, but it’s normal for it to take longer. Unless your doctor has advised otherwise, you can have sex again when you feel ready.”
Did anyone else get diastasis recti after laparotomy abdominal surgery?
You can find an answer to this question here: Quora
Do you have any home remedies for pelvic floor dysfunction?
“Self-care. To reduce strain on your pelvic floor muscles, avoid pushing or straining when using the bathroom. Relaxation techniques such as yoga and stretching can also help to relax your pelvic floor muscles. Taking warm baths is another useful technique.”
My pelvic floor muscle is always tight it is as if I am always trying to hold myself from going to the bathroom even when I am not going.How can one strengthen a weak or damaged pelvic floor muscle without physical therapy?
Are there any effective home exercises for this?
How can pelvic floor physiotherapy benefit women’s health and what are some effective exercises to strengthen the pelvic floor muscles?
How long does it take for pelvic floor muscle exercises to make you feel better or notice any change in pain levels?
Is holding my pelvic floor muscle for 2-3 minutes while taking deep breaths a good or bad exercise to strengthen it?
How can you tell if you have weak pelvic muscles and what are some ways to strengthen them?
What are some recommended exercises for women with incontinence?
What are some ways to strengthen the pelvic muscles after giving birth?
Do Kegel exercises work?
Can you get too good at it that it becomes painful for your partner?
What are the best exercises and lifestyle choices to support strong pelvic floor muscles?
What exercises can help improve pelvic floor strength and function while running?
For all these questions, the following advice applies:
“To strengthen your pelvic floor muscles, sit comfortably and squeeze the muscles 10 to 15 times. Do not hold your breath or tighten your stomach, bottom or thigh muscles at the same time. When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds.”
Amanda Savage is a member of the Professional Network of Pelvic Obstetric & Gynaecological Physiotherapy and a graduate of the University of Cambridge. ↩︎
*Links marked with a ‘*’ are affiliate links, which means, as an Amazon Associate I may earn a small commission at no extra cost to you for qualifying purchases.
*Sponsored by Kegel8®, but all thoughts and opinions are my own
Red light therapy for hair loss after birth: does it work?
Losing hair can feel like losing a piece of your identity, especially after birth when you need to put your baby first. My thick, curly hair had always grown back except after my fourth, where clumps came out in my hands and there was no sign of regrowth. I was devastated! Maybe it’s down to my age, in which case, I’m scared my hair won’t ever grow back. It’s not just about vanity; it’s about how you see yourself and, in many ways, how you believe the world sees you. The psychological impact can be significant.
For those experiencing postpartum hair loss, this feeling is all too familiar. You’ve just brought a new life into the world, and as you navigate this beautiful yet challenging journey, you’re also dealing with changes to your own body, including your hair.
Enter red light therapy for hair loss – a glimmer of hope for us postpartum mums, as it’s non-invasive, and there’s science to back up its claims. The CurrentBody Skin LED Hair Growth Helmet* is a prime example of this technology in action. As someone who’s walked the path of trying to reclaim not just the fullness of my hair but also a piece of myself, I’ve decided to share my personal experience with this device. From the anticipation of unboxing to the day-to-day routine of wearing the helmet, I’ll take you through every step of my journey.
But first, let’s dig a little deeper into what causes hair loss, with a special focus on the postpartum hair-shedding rollercoaster. We’ll explore why red light therapy, particularly through devices like the CurrentBody Skin LED Hair Growth Helmet* is worth considering. Along the way, I’ll unpack the science behind red light therapy, how it compares to laser treatments, and its specific role in tackling postnatal hair loss.
Understanding hair loss
Losing hair can hit harder than just seeing more strands in your brush. So, understanding why hair falls out, how it affects us, and what we can do about it is the first step in dealing with it. Maybe your hair’s getting thinner all over, you’re spotting some bare patches, or it’s just coming out easier than before. By looking into how hair normally grows and what throws it off track, along with all the ways to tackle the issue, from doctor-recommended treatments to simple tweaks in how we live, we start to peel back the layers of this tricky problem. Let’s dive in and find some light at the end of the tunnel.
What causes hair loss?
You may start to lose hair due to genetics, hormones going haywire, not getting the right nutrients, too much stress, or even some kinds of medical treatments. Sometimes hair loss is just for a little while; other times, it might stick around, depending on what’s causing it.
One of the most common reasons people lose their hair is something called androgenetic alopecia. It’s mostly about your genes and it can affect anyone, but men usually have it more visibly. Other issues like thyroid problems, autoimmune conditions like alopecia areata, and even how you live your life – like what you eat and how much stress you’re under – also have a big impact.
Losing hair after having a baby, is actually pretty common. After the baby arrives, the big drop in pregnancy hormones can make a lot of hair start to fall out. It sounds scary, but most of the time, it gets better on its own in a few months.
When does postpartum hair loss start and stop?
Losing hair after having a baby, otherwise known as postpartum telogen effluvium, is something new parents go through. It’s all because of the big hormone changes that happen after you give birth. While you’re pregnant, you’ve got more oestrogen floating around, which makes your hair grow more and not fall out as much, giving you that great pregnancy hair. But after the baby comes, those hormone levels drop, and suddenly a lot of hair starts to shed.
So, when does this all start? Usually, about three to four months after you have your baby. It might be a bit different for everyone, but essentially your body is trying get back to how it was before you were pregnant.
And when does it stop? Don’t worry, this isn’t forever. Most of the time, your hair will get back to how it was by the time your baby’s blowing out their first birthday candle. You should see things getting back to normal anywhere from six to twelve months after you start noticing the loss.
It’s really important to remember that this kind of hair loss is totally normal and just part of the process. But, if you’re still seeing a lot of hair falling out after a year or it seems like too much, it might be a good idea to talk to a doctor or a skin specialist just to make sure everything’s okay. Eating well, being kind to your hair, and maybe some supplements can all help your hair get back to its pre-baby state.
How to treat postpartum hair loss?
Tackling hair loss after having a baby is all about taking care of yourself in different ways, as mentioned above, from what you eat to how you treat your hair and even managing stress. Plus, some specific treatments can help, like red light therapy. Let’s break down what you can do:
Eating right
If you’re dealing with hair thinning, make sure you’re eating a balanced diet. Getting enough iron, zinc, vitamin D, and those B vitamins is important for keeping your hair healthy. If you’re not sure you’re getting all the nutrients you need from your meals, talking to your doctor about supplements might be a good move, especially if you have certain foods you can’t eat.
Be kind to your hair
When it comes to looking after your hair, the gentler, the better. Try to steer clear of tight hairstyles that pull on your hair, harsh chemicals, and use a lot of heat to style your hair. A shampoo that adds volume and a conditioner that’s moisturising can make your hair look thicker and keep your scalp happy. Use a decent hairdryer like the mdlondon BLOW hairdryer that has a cool setting, so the direct heat doesn’t damage the hair.
Keep stress in check
Stress can actually make hair loss worse, so finding ways to relax and stay calm is really important. Things like yoga, meditation, or just getting in some regular exercise can help keep stress levels down.
Watch your hormones
After having a baby, it’s normal for your hormones to be all over the place, but they usually settle down on their own. If you’re worried your hormones are still out of whack and it’s affecting your hair, it might be worth chatting with your doctor to see what’s going on.
Medical treatments
Sometimes your doctor might suggest trying topical treatments like minoxidil, also known as Rogaine. It’s important to chat about whether these treatments are safe, particularly for parents who are breastfeeding.
Consulting with a specialist
If you’re losing a lot of hair after your baby arrives and it’s not getting better, it might be time to see a dermatologist. They can take a closer look at what’s going on and recommend the best way to tackle it. This might include checking whether red light therapy is a good fit for you. We will focus on red light therapy in this article.
What is red light therapy for hair?
Red light therapy is a spotlight solution for hair loss that’s been creating quite the buzz. This innovative approach involves a device that emits a soothing red light, aimed at revitalising your scalp right down to the follicles, by boosting blood flow and cranking up energy production.
How does it work?
The magic of red light therapy lies in its ability to nudge dormant hair follicles back into action, propelling them from the lazy days of their resting phase into the bustling growth phase. This not only encourages new hair growth but can also enhance the health and vitality of your scalp.
Recommended by healthcare professionals, these at-home devices are user-friendly, requiring just a few minutes of your time, a couple of times a week.
Is red light therapy a good choice?
There are quite a lot of studies out there suggesting red light therapy can help with growing hair back, and the best part is it doesn’t come with scary side effects. But, just like anything else, what works for one person might not work for another. Listening to what healthcare pros suggest and following how you’re supposed to use these gadgets is pretty much the golden rule here.
Let’s dive a little deeper
The cool thing about red light therapy is that it goes straight to the source – your hair follicles. By boosting blood flow and kicking metabolism into higher gear right at the scalp, it gets the growth of new hair going. It also increases ATP, that all-important cell energy, encouraging more hair to sprout. Plus, if you’ve got inflammation on the scalp, this therapy can help calm things down, creating a better environment for hair to grow and stick around longer in the growth phase.
Who should give it a try?
If you’re struggling with pattern hair loss, noticing your hair isn’t as thick as it used to be, or you’re a new mum dealing with hair falling out after birth, then red light therapy could be a good choice.
What’s the difference between laser therapy and red light therapy?
A lot of people think red light therapy is laser therapy, but actually the two are quite different. Let’s break down the difference between red light therapy and laser therapy.
Red light therapy
Red light therapy uses red LED lights that shine at certain wavelengths, usually between 630nm and 700nm.
The devices for red light therapy have a wide beam that covers a bigger area but with a softer touch than lasers.
It’s great for surface-level stuff because the light only goes a few millimetres deep into the skin, making it perfect for improving skin health, speeding up wound healing, and helping your hair grow.
Low-Level Laser Therapy (LLLT)
LLLT includes red light therapy but also brings low-level lasers into the mix. They use gentle lasers or LED light to wake up the cells in your hair follicles.
While LLLT often gets talked about in the same breath as red light therapy for hair growth, it’s actually a bigger umbrella that covers more types of light therapy.
Laser treatments
These treatments use lasers that are more focused and powerful, and they can zero in on specific tiny spots and go deeper into your body.
You’ll find lasers being used for medical situations, like surgeries, clearing up acne, and helping with deep tissue issues.
Because lasers are so intense, you’ll usually see a doctor or another healthcare pro if you’re getting a laser treatment done.
So, in a nutshell, red light therapy is like a soft, wide light blanket for surface-level issues, while laser therapy is more like a high-powered, precision light pen for deeper or more specific problems.
The CurrentBody Helmet and Red Light Therapy
The CurrentBody Skin LED Hair Growth Helmet* uses red light therapy to tackle hair loss head-on. It shines red light at the sweet spot of 640nm wavelength, which is just the right kind of light to wake up the hair follicles, boost blood flow, and get more oxygen and nutrients moving to your scalp. This specific wavelength is good at getting through to your scalp without being too intense. It has been proven to be the right wavelength (not too strong and not too gentle) to help your hair grow.
How does red light therapy help with postnatal hair loss?
Red light therapy can help address postnatal hair loss because it’s non-invasive, pain-free, and effective to support hair regrowth and scalp health.
Calming inflammation
If your scalp’s feeling a bit inflamed after childbirth, you’re not alone. This inflammation can make hair loss even worse. Red light therapy can help create a more fertile ground for your hair follicles to thrive and produce new hair.
Helping with hormone changes
While red light therapy doesn’t directly juggle your hormones back into place, it supports a healthier scalp. And a happy scalp means it can better handle whatever hormonal changes come its way, helping your hair grow back stronger.
Why it’s great for new parents
Red light therapy is a safe and hassle-free way to address hair loss. It’s gentle, non-invasive, and doesn’t come with nasty side effects, making it a perfect match for the postpartum period. Plus, using red light devices at home, like hair growth helmets, means you can treat your hair without adding another appointment to your already packed schedule.
The CurrentBody Skin LED Hair Growth Helmet experience
Diving into the world of red light therapy for hair loss, let’s talk about an industry game-changer: the CurrentBody Skin LED Hair Growth Helmet.* This neat gadget brings the power of red light therapy right into your living room, offering an easy and effective way to help with thinning postpartum hair.
You can use the CurrentBody Helmet in the comfort of your own home. This means you get all the fancy benefits of red light therapy without having to step foot outside, making it convenient for busy parents.
Cracking open the box of the CurrentBody Skin LED Hair Growth Helmet is like discovering something from another world. The box is like a gift package, opening from the centre. Once opened you’re greeted by the helmet itself, a pretty hefty piece of kit that smells like it just came straight from a lab. Inside, you’ll find everything you need to get started:
The CurrentBody Skin LED Hair Growth Helmet comes in a small/medium size (you can also get a larger size, but there’s a handy size guide included to make sure it fits you just right.)
A Protective Non-Charging Base where your helmet can rest when you’re not using it, keeping it safe and sound.
A USB Charging Cord to power up your helmet. Just a heads up, there’s no wall plug in the box, so you’ll need to have one handy.
The User Manual is your go-to for all the details on how to use the helmet properly. It’s packed with everything you need to know to get the most out of your new hair growth buddy.
How to use the CurrentBody Helmet
Getting started with the CurrentBody helmet is pretty easy and fits right into your daily routine. Here’s a quick guide to get you going:
Setting It Up: First things first, pop the helmet onto its protective base. Then, grab the USB cord it came with and plug it in to give it a full charge before you use it for the first time.
Before You Start: Make sure your hair’s clean and completely dry. This helps the LED light do its thing without anything getting in the way, like oils or moisture.
Turning It On: Now, put the helmet on your head and find the screen on the side. Hit the start button, and you’ll see a 10-minute timer pop up on the display, along with some cool red light starting to glow.
Killing Time: To make those 10 minutes fly by, you can connect your phone to the helmet using Bluetooth and listen to your favourite podcasts or tunes. Pretty neat, right?
While It’s Working: You’ll feel a slight warmth while the helmet’s on—it’s just the LED lights doing their job on your scalp. It’s made to be comfy, so just relax and enjoy the warmth.
Wrapping Up: When the helmet beeps after 10 minutes, that means it’s done. It’ll turn itself off, so you just take it off, put it back on its resting port, and go about your day. Easy peasy!
First impressions and setup
The initial unboxing and setup process is impressively user-friendly. The futuristic design of the helmet, coupled with its clinical smell, immediately sets it apart as a sophisticated piece of technology. Setting up the device is intuitive, thanks in part to the clear instructions provided in the user manual. The ability to connect to Bluetooth for entertainment during treatment is a thoughtful addition, enhancing the overall user experience.
How often should you use the CurrentBody Helmet for red light therapy?
It really depends on what kind of red light therapy device you’ve got, how serious your hair loss is, and how your body reacts to the treatment. You can use the CurrentBody Helmet for just ten minutes a day and experts say you should see visible results in four months. But don’t worry, there’s a general game plan you can follow to get the most out of red light therapy for growing your hair:
Starting Out: Most of the time, if you’re using a red light therapy device meant to help your hair grow back, you’ll want to use it around 3 to 4 times a week when you first start. This helps wake up your hair follicles without overdoing it.
How Long for Each Session?: Expect to spend about 10 to 30 minutes per session, based on what CurrentBody recommend. It’s important to stick to their advice to keep things safe and effective.
Keeping It Going: After you’ve been at it for at least three months—and you start noticing some good changes, you might dial it back to just once or twice a week to keep those gains without needing to do as much.
But wait, there’s more:
Follow the Manual: Each red light therapy device can be a bit different, so make sure you’re doing what the manual says. The company that made your device should tell you how often and how long to use it, based on the kind of light it uses and how it works.
How Much Hair You’re Losing: If you’re losing a lot of hair, you might need to use red light therapy more often at first.
Your Personal Results: Everyone’s different. You might need to use it more or less often, depending on how your hair responds.
Mixing Treatments: If you’re using red light therapy with other hair loss treatments, the number of red light therapy sessions you do might change based on what else you’re doing.
Keeping it safe and effective
Red light therapy is usually pretty easy on you, but don’t go overboard to avoid irritating your scalp.
Stick with it regularly, according to the schedule. It’s better than trying to cram all your sessions into a shorter time frame.
Talk to a professional
Before you jump in with red light therapy, chat with a dermatologist or a hair loss expert, so they can give you advice tailored just for you, making sure red light therapy is a good fit.
While the typical advice is to aim for 3 to 4 therapy sessions a week for hair loss, remember to check out your device’s instructions and maybe get some professional guidance to figure out the best plan for you. With the CurrentBody Helmet, you can use it for ten minutes daily.
What can you start to see results with the CurrentBody helmet?
Here’s what your journey might look like:
First few weeks (0 to 4 weeks)
At the start, the LED light in the helmet gets busy boosting blood flow to your scalp, waking up hair follicles that weren’t doing much. It’s also putting the brakes on DHT, a hormone that’s no friend to your hair. You might not see changes right away, but it’s laying down the groundwork for new hair to grow.
The middle stage (4 to 8 weeks)
Now, things get exciting. That improved blood flow starts to rejuvenate sleepy follicles, and your scalp begins to feel like a more hair-friendly place. Those follicles are ready to switch from chill mode to grow mode.
Seeing changes (8 to 16 weeks)
This is when the magic happens. From about two months in, you’ll start noticing new hair. Studies show that by week 16, you could see a 33% boost in the number of hair follicles. Keeping up with the treatment is key to getting and keeping those gains.
How does the CurrentBody Helmet stack up against other treatments?
Against Finasteride – The helmet can ramp up hair growth by 126% in 16 weeks. Finasteride, a hair loss drug, doesn’t match up to this without continuous use.
Compared to laser treatments – It’s also been found to be way more effective than some laser treatments, outperforming them by 126%.
Versus Minoxidil – Against the topical solution Minoxidil, the helmet brings 62% more new hairs, minus the daily hassle and potential skin issues.
So, if you’re eyeing the CurrentBody helmet as your choice against hair loss, it looks like it could be a pretty solid option.
Personal and customer reviews of initial experiences
With 34 reviews averaging 4.5 out of 5, people really like the CurrentBody Helmet for its solid build and how easy it is to use. While the scores on seeing results dip a bit, it’s key to stick with it for about four to six months to start seeing your hair come back. Christine K. from Canada was hoping for quicker results in just three months. The team at CurrentBody, with Zubda leading the charge on beauty tech advice, stresses sticking it out for about six months to really see the difference.
People like JCS and Liz O. are happy about how well red light therapy works and how top-notch the helmet feels. Hadas from Israel and Nils P. from the Netherlands have seen their hair get thicker and healthier. Though Hadas did point out that it can snag your hair, tossing your hair into braids seems to fix that right up.
On the expert front, Craig Ziering, a big name in hair restoration, promotes using red light therapy to get those hair follicles moving and bumping up hair density without the downside of harsh side effects. Celestine Gitau also favours using red light therapy alongside good eating, keeping stress in check, and taking care of your scalp to tackle hair loss.
CurrentBody helmet results: before and after
Lots of people who’ve stuck with using the CurrentBody Skin LED Hair Growth Helmet* have seen some real changes. Their hair feels thicker and denser, and their scalp seems healthier too. Everyone’s experience is a bit different, but the before and after pictures people share usually show a pretty big decrease in how much their hair is thinning. Most agree that if you keep up with it regularly, just like the manual suggests, you’re more likely to see good results.
My before and after
As I’m only on Week 1 of using the CurrentBody Skin LED Hair Growth Helmet* I can’t show you any actual results yet. But watch this space as I will be updating my journey here and via social media too. I’m very hopeful!
Where can I buy the CurrentBody Skin LED Hair Growth Helmet?
Lots of research out there is giving a thumbs up to red light therapy for dealing with hair loss, with a whopping 128% boost in how fast hair grows back, meaning people are seeing thicker, stronger hair after sticking with red light therapy for a while. And compared to options like minoxidil or finasteride, which might irritate your scalp or lead to other side effects, red light therapy is pretty chill with hardly any downsides reported.
Pros
No Surgery Required: Red light therapy doesn’t involve any cutting or poking, making it a gentle choice for many.
Easy on You: Side effects are pretty rare, especially if you’re comparing it to drugs for hair loss.
Do It at Home: You can get your red light therapy session in without having to step out, thanks to gadgets you can use in your living room.
Happy Scalp: It’s not just about more hair; red light therapy can make your scalp healthier, cutting down on problems like inflammation.
Cons
Time: You’ve got to commit to using it regularly over a long stretch to see results, which might not be everyone’s cup of tea.
Costs Upfront: Getting your own red light therapy setup at home can be a bit pricey at the start, though it could save you money down the road compared to other treatments.
Mixed Results: How well it works can really depend on the person. Some might see big changes, while others might only notice a little difference.
Beyond the Helmet: Are there any hair loss treatment alternatives to red light therapy?
Stepping out from under the CurrentBody Helmet, let’s look at other options to tackle hair loss if red light therapy isn’t your go-to.
Medications
Minoxidil (Rogaine): You can grab this topical treatment you massage into your scalp at your local pharmacy. It’s got a thumbs up for both men and women, but you’ve got to keep at it without a break to keep the gains.
Finasteride (Propecia): More of a behind-the-counter pick, this pill slows down hair loss and might even invite new growth. This is aimed at men, though, and it’s not without its set of potential side effects, especially in the bedroom department.
Medications bring results, no doubt, but they’re not free of side effects. Red light therapy, on the other hand, keeps things gentle and non-invasive.
Platelet-rich plasma (PRP) therapy
You utilise your own blood, which is processed to concentrate platelets, so PRP therapy injects it into the scalp. This method aims to stimulate hair growth by enhancing tissue repair and cellular functions.
PRP therapy requires clinical visits and is more invasive, potentially accompanied by discomfort and higher costs. Red light therapy, alternatively, offers a non-invasive, pain-free treatment option that can be conveniently administered at home, though PRP may provide faster results for some people.
Hair transplant surgery
Hair transplant procedures, such as Follicular Unit Extraction (FUE) and Follicular Unit Transplantation (FUT), offer permanent hair loss solutions by redistributing hair from denser to sparser areas.
While hair transplant surgery delivers immediate and targeted results, it involves significant financial investment, recovery time, and surgical risks. Red light therapy is a gentle alternative or a complementary treatment to support healing and enhance hair growth without the need for surgical intervention.
Microneedling
Microneedling for hair loss involves a process where very fine needles create tiny punctures on the scalp. This action is meant to kickstart the skin’s healing process, potentially encouraging hair growth. It’s often used alongside other treatments to help them penetrate deeper and work more effectively. You can use the CurrentBody Helmet device in conjunction with microneedling if you wanted to.
Compared to the simplicity of red light therapy, microneedling is more direct, with a bit of discomfort due to its invasive nature. While it can be effective, especially when combined with other hair loss treatments, red light therapy offers a gentler, non-invasive alternative that’s easy to use regularly at home.
Both approaches have their place in the array of hair loss treatments available, from the straightforward application of medications to advanced techniques like red light therapy. Each method offers different benefits, and the best choice can depend on your individual needs, preferences, and the specific condition being treated.
Final thoughts, recommendations, and guidance
The CurrentBody Skin LED Hair Growth Helmet is a pretty cool tool in the fight against hair loss, mixing smart tech with everyday hair care. It’s got a thumbs-up from both science and real users, making it a solid pick for handling hair loss right at home. This helmet is all about using light in a gentle way to help out thinning hair without any fuss. If you’re thinking about giving it a try, here’s what you might want to keep in mind:
Do Your Homework: Take a closer look at how red light therapy works and why it might be good for your hair. Look for solid research and trials to back up what the helmet promises. Places like PubMed or NIH are great for finding trustworthy studies.
Check What You Need: Think about how much hair you’re losing and if this kind of therapy fits your situation. Sometimes, other conditions might need a different approach.
Weigh the Costs: Consider what you’re spending upfront against what you’ll save by not having to keep buying treatments or going for more drastic measures.
Listen to Others: Check out what people who’ve been in your shoes have to say about their experience with the helmet.
Look for FDA Approval: Especially in the U.S., knowing the device is FDA-cleared can give you a bit more peace of mind about its safety and effect.
Check the Warranty: Make sure you know what kind of support and warranty comes with it, so you’re covered if anything goes sideways.
Be Patient: Remember, good things take time. Consistent use is key to seeing a real change, so stick with it as recommended.
Track Your Journey: Taking before and after photos can be a great way to really see the difference over time.
Keeping these points in mind, the CurrentBody helmet seems like a pretty smart pick for those looking to tackle hair loss head-on. It offers you a non-scary way to help your hair out, backed by science and good reviews from users. Just like with anything big in healthcare, chatting with a pro and thinking it through can help you decide if it’s the right move for you.
FAQs
Is red light therapy for hair loss safe?
Absolutely, red light therapy is generally considered safe for hair loss. It’s non-invasive and doesn’t come with the scary side effects some treatments might have. Just make sure to follow the guidelines for your device to keep things smooth.
Can red light therapy make hair loss worse?
There’s no evidence to suggest that red light therapy worsens hair loss. In fact, it’s known for its benefits in stimulating hair growth and improving scalp health. If you’re concerned, chat with a healthcare professional.
Is red light therapy for hair painful?
Not at all. red light therapy is a gentle, pain-free treatment, so if you’re not a fan of the ‘ouch’ that comes with some other treatments, red light therapy could be up your alley.
Can red light therapy reverse grey hair?
Red light therapy is more about encouraging hair growth and improving the health of your scalp and hair. There’s not much out there to say it can bring back your original colour if you’re going grey.
I’m thinking of buying a red light lamp for my fiancé who has back pain and hair loss – would any red lamp work?
It’s best to look for a device specifically designed for the issues you’re tackling. Red light therapy devices for hair loss and back pain might have different specifications, like wavelength, so picking one that’s meant for hair loss is your best bet for seeing results.
Can an LED mask with red light also be used on the scalp for hair loss treatment?
Some LED masks are versatile enough to be used on different parts of the body, including the scalp. A normal LED mask will help a little as it does penetrate the skin at a cellular level. But it’s important to choose a device that has the correct wavelengths to reach the follicles, which is usually a different wavelength than the face LED masks. So the hair-focused helmet will work better, as it will reach the correct level. Just check the manufacturer’s recommendations to ensure it’s safe and effective for hair loss treatment.
Does light therapy stop hair loss, or is it just for regrowth? Can it replace Finasteride if you do it every day?
Red light therapy is known for both halting hair loss and encouraging regrowth by stimulating the follicles. As for replacing finasteride, it’s a bit of an apples and oranges situation. Red light therapy offers a non-drug, side-effect-free method, but whether it can replace finasteride for you depends on your specific situation and what your healthcare provider suggests.
Resources for further reading and understanding
Systematic reviews and meta-analyses
“Effects of Low-Level Laser Therapy on Male and Female Pattern Hair Loss“: A systematic review and meta-analysis in Lasers in Medical Science (2014) examining the efficacy of LLLT in treating pattern hair loss. The study concluded LLLT to be an effective and safe treatment, noting significant improvements in hair density and thickness.
Clinical trials
“Treatment of Androgenetic Alopecia with LLLT“: Published in the Journal of Cosmetic and Laser Therapy (2013), this study involved individuals with androgenetic alopecia treated with LLLT and reported significant improvement in hair count and density after 26 weeks.
“LLLT for Women with Androgenetic Alopecia“: A study in Lasers in Surgery and Medicine (2014) highlighted the positive effects of LLLT in increasing hair density in women, compared to placebo groups.
Comparative studies
“Comparing LLLT with Minoxidil“: Published in The American Journal of Clinical Dermatology (2014), this study found LLLT to be as effective as a 5% minoxidil solution in promoting hair growth in men with androgenetic alopecia.
*This post is sponsored by CurrentBody but all thoughts are 100% my own. Please note that links marked with a ‘*’ are affiliate links, which means I may earn a small commission when you click through at no extra cost to you.
Overcoming mask discomfort when you can’t sleep with CPAP
Sleep apnea is a common sleep problem that affects a lot of people all over the world, and it can really mess with your health. But the good news is, there’s a treatment called Continuous Positive Airway Pressure, or CPAP for short, that works well to help handle sleep apnea.
That said, as transformative as CPAP therapy can be for those who suffer from sleep apnea, its success hinges on the comfort and compatibility of the CPAP mask. And some people find they can’t sleep with CPAP. The mask is the conduit through which pressurised air flows to maintain an open airway. However, not all masks are made equally. CPAP is not easy and there are common complaints that can become a source of discomfort for many users who can not go to sleep, potentially hindering the effective use of CPAP therapy.
In our guide, we talk about how sometimes CPAP masks can be so uncomfortable that you can’t fall asleep or stay asleep. We’ll look at the usual problems people have, like masks that don’t fit right, annoying air leaks, and skin irritation. Is your CPAP therapy keeping you awake at night? We’ll dig into why these things happen and give you some handy CPAP tips for beginners to make things better.
By figuring out what’s causing the trouble and making the right changes, you can make wearing your CPAP mask a lot more comfortable. This way, you can get a good night’s sleep and feel refreshed in the morning.
What is sleep apnea?
Sleep apnea is a pretty common problem where you stop breathing for short periods when you’re asleep. This happens because you’re airway either partly or totally gets blocked.
The most common kind is called obstructive sleep apnea (OSA). It’s where the muscles in your throat relax too much and cause a blockage. There’s also another kind called central sleep apnea (CSA), which happens when your brain doesn’t send the right signals to the muscles that control your breathing.
Good sleep is essential to good health so if you don’t get sleep apnea treated, it can lead to some serious issues. You might feel really tired all the time because of the difficulty falling asleep, have trouble thinking clearly, or even have more serious issues like heart problems.
Are you at risk of sleep apnea?
To figure out if you have sleep apnea, doctors will often need to do sleep studies. A common way to treat it is with something called Continuous Positive Airway Pressure, or CPAP therapy. This treatment helps ease the symptoms and lowers the chances of health problems that can come with sleep apnea.
Understanding CPAP therapy – How CPAP works
At its core, CPAP therapy involves using a specialised machine that delivers a continuous stream of pressurised air through a mask (like a CPAP mask from CPAP Direct) worn over the nose, mouth, or both.
The main goal of using a CPAP machine is to make sure your airway stays open while you sleep, so you don’t stop breathing like what happens with sleep apnea. By keeping a steady flow of air, CPAP therapy helps you breathe normally during sleep and cuts down the risks that come with untreated sleep apnea. These risks can be things like heart problems or feeling tired during the day.
Getting the basics of how CPAP therapy works is really important. It’s the first step to getting better sleep and feeling good overall.
Benefits of CPAP therapy
CPAP therapy is a really important treatment for people with sleep apnea, and it comes with a bunch of benefits.
What it does is send a steady flow of air into your airway when you’re sleeping. This stops the airway from getting blocked, which is what causes sleep apnea. Because of this, people who use CPAP breathe better when they’re asleep, get more oxygen, and don’t have as many sleep interruptions.
Using a CPAP machine can help you sleep better at night and feel more awake and sharp during the day. Sticking with CPAP therapy over time can help with sleep apnea symptoms and make a big difference in your overall health and happiness. It’s a treatment that can change and improve your life.
Best of all, most of the cost of CPAP treatment is covered on Medicare. So it is very affordable.
Can’t sleep with CPAP? 7 tips for sleep and avoiding common problems
Starting to use a CPAP machine to get better sleep can be a bit tough, and sometimes people find the CPAP masks uncomfortable.
This article lays out the 7 most troubleshooting issues with CPAP tolerance and provides solutions to common issues like fit problems and air leaks. By dealing with these issues, you can be more comfortable and make the most out of this helpful sleep apnea treatment.
1. CPAP machines and masks – which ones are right for you?
When shopping for CPAP, it’s really important to have a CPAP mask that fits just right. The wrong size or style of CPAP mask, i.e. if it’s too tight or too loose, can rub your skin the wrong way, cause sore spots, or let air leak out.
To prevent this, you need to pick a mask that’s the right size and shape for your face. Most masks have straps you can adjust. You want them to be tight enough to stay in place, but not so tight that they’re uncomfortable. Sometimes, you might have to try a few different types of masks to find the one that fits you the best.
Tip – Make small adjustments to your CPAP mask nightly
When you wear a CPAP mask, sometimes it doesn’t fit perfectly right off the bat. It might be a bit too tight, too loose, or just not sitting right on your face. Making small adjustments means you fiddle with the straps or the position of the mask each night, just a little, to get a better fit.
The idea is to find that ‘just right’ spot where the mask is snug but not too tight, and it doesn’t leak air or bug you while you’re trying to sleep. It’s like tuning a guitar – a little tweak here and there until it sounds perfect. In the case of your mask, you’re adjusting it bit by bit for the best comfort.
2. Air leaks
Making sure your mask fits well and doesn’t leak during your therapy is key. If air leaks out of the mask, the treatment won’t work as well, and it might bother your eyes and skin.
To stop this from happening, regularly check your mask for any cracks or damage and adjust the straps so it fits securely.
If you still have leaks, think about trying a different kind of mask, like nasal pillows or full-face masks. These might work better for your specific needs and stop the leaks.
3. Dry mouth or nose
The steady stream of air from the CPAP machine might make your mouth and nose feel dry, which can be uncomfortable. To fix this, you can use a heated humidifier with your CPAP machine. This adds moisture to the air and helps prevent dryness.
Some masks have special features that keep the air moist, which is great for avoiding dryness. Also, drinking plenty of water during the day can help keep you from feeling too dry.
4. Claustrophobia
Wearing a CPAP mask might feel weird at first, and it can even make you feel a bit trapped or uncomfortable, which might be why it’s hard to fall asleep with it on or fall asleep right away. You will have trouble getting used to wearing the CPAP mask at the beginning, but there are ways to make it easier to get used to.
One thing you can try is to wear the mask for a little while during the day, and then ease yourself into CPAP slowly, wearing it for longer periods. Practising breathing with the mask on can also help you feel more at ease with it.
If you still feel closed in after trying the mask for a few days, you might want to try a mask with a simpler design or one with nasal pillows. These kinds of masks can feel more comfortable and less in the way.
Tip – Use your CPAP mask every time you sleep
You should use your CPAP mask every single time you go to sleep, whether it’s at night or even during a short nap during the day. The idea is to make sure you’re always getting help from your CPAP machine to keep your breathing steady while you sleep. It’s like wearing your seatbelt every time you’re in a car – it’s just a good habit to keep you safe and healthy. So, whether it’s a full night’s sleep or just a quick snooze on the couch, pop on that CPAP mask to make sure your sleep is as good as it can be!
5. Skin irritation
Wearing a CPAP mask for a long time can sometimes cause skin problems like irritation, redness, or even sore spots. This happens because the mask needs to fit closely to work right, and that can rub against your skin.
To help with this, it’s a good idea to clean the mask regularly using a gentle, skin-friendly soap. This keeps any buildup off the mask that could irritate your skin. Also, using something like mask liners or barrier creams can make a big difference. They act like a cushion between your skin and the mask, cutting down on rubbing and protecting your skin.
Taking these steps can make wearing your CPAP mask a lot more comfortable and lower the chances of having skin issues.
6. Noisy mask
Some CPAP masks can be noisy, making sounds like whistling or air leaks, and this noise can bother both the person wearing the mask and their sleeping partner. It’s important to figure out where the noise is coming from so everyone can sleep better.
Start by checking the mask parts to see if anything is loose or broken. Make sure everything is connected tightly. If there’s still noise after that, talking to a healthcare provider can be helpful. They might suggest different masks that are quieter and more comfortable.
Dealing with a noisy mask right away is key. It not only makes things more comfortable for the person wearing it but also helps create a better sleep environment for everyone.
7. Congestion or nasal issues
People who already have stuffy noses or other nose problems might find it tricky to get used to some types of CPAP masks. This can make it hard to breathe comfortably and affect how well the therapy works.
If this is a problem, trying a nasal mask or nasal pillows might work better if you have a stuffy nose. Also, using a saline nasal spray before bed can help clear uhup the congestion, making sure the air flows smoothly and making the CPAP experience more comfortable.
Choosing the right kind of mask to suit nose issues can help you breathe easier and deal with stuffy nose problems while using your CPAP machine.
Tip – Use AutoRamp on your CPAP machine
AutoRamp is a cool feature on some CPAP machines. When you first put on your mask and turn on the machine at night, the AutoRamp setting starts with a lower air pressure. As you fall asleep, the machine automatically increases the pressure to the level your doctor set for you.
This is great because it makes it more comfortable to fall asleep. See if there’s a ramp setting on your CPAP machine where you don’t have to start with the full pressure right away, which can feel a bit overwhelming. AutoRamp starts gently and then gradually gets stronger as you snooze. It’s all about making it easier to drift off to sleep while using your CPAP.
How to know if CPAP is not right for you
Treating sleep apnea when CPAP masks don’t help is doable with CPAP alternatives, but it’s always good to chat with your doctor for advice on how to sleep with sleep apnea without CPAP. Is your CPAP therapy keeping you awake at night? Here are some other options you can try:
BiPAP therapy
It’s like CPAP but with two pressure levels – a stronger one when you breathe in and a gentler one when you breathe out. Some folks find this more comfy.
Oral appliances
If you can’t get to sleep with your CPAP, you can try oral appliances. Think of these as special mouthpieces that adjust your jaw and tongue position. They work well for a lot of people, especially if your sleep apnea isn’t super severe.
Lifestyle changes
Sometimes losing some weight, quitting smoking, or cutting back on booze can make a big difference.
Positional therapy
If your sleep apnea gets worse in certain sleeping positions, there are ways to train yourself not to sleep on your back.
Surgery
For some, surgery might be the answer, especially if something in your throat or nose structure is causing the problem.
Supplemental oxygen
Adding extra oxygen at night can help, sometimes along with CPAP or BiPAP.
Adaptive Servo-Ventilation (ASV)
New CPAP innovations can help like this fancy new type of air machine mainly for a specific kind of sleep apnea.
Nerve stimulation
There are several new treatment options available now, one of which is nerve stimulation where doctors zap a nerve to help keep your airway open.
Lifestyle adjustments
Not drinking before bed, keeping a regular sleep schedule, and sleeping on your side can also help with sleep apnea. You can also try to prepare your sleep space and create good sleep habits like preparing your sleep area to keep it ambient for sleep.
Alternative therapies
Yoga or acupuncture might give some relief, but they’re more like extras, not the main solution.
Conclusion
If you have sleep apnea, getting comfortable with your CPAP mask is important for the treatment to work well. But sometimes, you might run into problems like the mask not fitting right, air leaks, your nose and mouth getting dry, or skin irritation.
The good news is that these issues can be fixed to make wearing the mask more comfortable and help you stick with the treatment. Don’t let your sleep suffer. It’s all about being patient and trying different things to see what suits you best. And if you keep having trouble, it’s a good idea to talk to a healthcare professional to make sure you’re getting the most out of your treatment.
With the right mask, accurate health information from your doctor, and a few adjustments, you can benefit from this therapy and enjoy a better night’s sleep.
FAQ
I can’t tolerate CPAP. What can I do?
I get it, CPAP machines aren’t for everyone. But don’t worry, there are other ways to tackle sleep apnea. Check out the tips above for when you’re struggling with sleep and check out some troubleshooting issues with CPAP tolerance too.
Why do I sleep with my mouth open with a CPAP?
If you sleep with your mouth open while using a CPAP machine, it could be because of the following:
Habit: Sometimes, it’s just a habit to breathe through your mouth, especially if you’ve done it for a long time.
Nose issues: If your nose is stuffy or blocked, you might open your mouth to breathe easier while asleep.
CPAP pressure: The air pressure from the CPAP might feel too strong, making you open your mouth.
Mask fit: If your CPAP mask doesn’t fit just right, you might open your mouth without realising it.
To help with this, you could try a chin strap to keep your mouth closed, or a full-face mask that covers both your nose and mouth. Also, a humidifier can make breathing more comfortable.
To enhance your sleep environment alongside CPAP therapy, consider incorporating the Crane 2.0 4-in-1 Humidifier into your nightly routine. This innovative device offers more than simple humidification; it emits a soothing ultrasonic cool mist to alleviate congestion and coughs, features a built-in sound machine to drown out background noise for a calmer sleeping atmosphere, and includes an aroma diffuser for the safe use of essential oils, creating a relaxing environment conducive to sleep.
Additionally, its optional nightlight provides a gentle, comforting glow, easing the transition into sleep. By addressing common sleep disturbances, the Crane 2.0 4-in-1 Humidifier complements CPAP therapy, making it an essential tool for achieving a restful night’s sleep. For more details and purchase options, visit the Cheeky Rascals website, and discover how this device can improve your sleep quality and comfort.
How do you wear a full face mask?
Full face masks tend to be a learning curve. Here’s how to do it:
Position the mask: Hold the mask against your face, covering both your nose and mouth. The cushion should fit comfortably.
Adjust the straps: Pull the headgear over your head. There are straps you can adjust to make sure it’s snug but not too tight. You want it just right so there’s no air leaking but it doesn’t press into your skin.
Check the fit: Once the mask is on, turn on your CPAP machine. If you feel air leaking out around the edges, you might need to adjust the straps a bit more.
Get comfortable: It might feel a bit odd at first, but you’ll get used to it. Lying down with the mask on before you turn on the machine can help you get comfortable.
Remember, the key to how to stay asleep for longer is that the mask should feel secure on your face, but not too tight. It’s like finding the perfect pillow – it might take a little adjusting, but once you get it right, you’re all set for a good night’s sleep!
Can CPAP cause insomnia? I can’t get to sleep
Using a CPAP machine can sometimes lead to trouble sleeping, especially when you’re just starting with it. It’s pretty common actually. The feeling of the mask on your face, the sound of the machine, or the sensation of the air pressure – all these things can feel a bit strange and might make it harder for you to fall asleep at first. It’s like getting used to a new pillow or blanket, but a bit more challenging.
But don’t worry too much – many people adjust to it after a while. It’s like getting used to any new thing in your routine. If you continue having trouble sleeping though, it’s a good idea to chat with your doctor or a sleep specialist. They might have some tips to make it more comfortable for you or adjust the settings on your machine. Hang in there, it often gets easier with a bit of time!
What does a CPAP machine do when you stop breathing?
A CPAP machine is like a little assistant that watches over your breathing while you sleep. When you stop breathing, which can happen in a condition called sleep apnea, the CPAP machine jumps into action. It gently pushes air into your airways to keep them open, making sure that your breathing doesn’t stop. This way, you can keep breathing smoothly throughout the night.
Are there any body changes after CPAP?
Yes, using a CPAP machine can lead to some changes in your body, but mostly good ones! When you start using CPAP, you’re likely to notice:
Better sleep quality: You’ll probably sleep better because the CPAP machine helps keep your breathing steady while you sleep. This means you won’t be waking up as much during the night.
More energy during the day: Because you’re sleeping better, you’ll likely feel more energetic and less sleepy during the day.
Less snoring: CPAP can really cut down on snoring, which is a bonus for anyone who shares your bed or your home!
Improved health: Over time, using CPAP can help lower your blood pressure and reduce the risks of heart problems.
Possible side effects: Some people experience dry mouth, nasal congestion, or skin irritation from the mask. But these can often be managed with a little adjustment to the machine or the mask.
Overall, the changes are generally positive and can really improve your quality of life.
Does sleeping with a CPAP cause gas?
Yes, sleeping with a CPAP machine can sometimes cause gas. This happens because a bit of the air from the machine can get into your stomach while you’re sleeping. It’s like swallowing a little extra air, and this can make you feel a bit bloated or give you some extra burps or even a bit of gas.
It’s not too serious, but it can be a bit uncomfortable. If it bothers you a lot, it’s a good idea to talk to your doctor about it. They might have some tips to adjust the machine or change how you use it to help reduce this side effect.
What happens if you don’t sleep with your CPAP machine?
If you skip sleeping with your CPAP machine, especially if you have sleep apnea, a few things might happen:
Back to snoring: You might start snoring again. The CPAP machine helps keep your airways open, so without it, the snoring could come back.
Poor sleep quality: You might not sleep as well. The CPAP machine helps you breathe smoothly, so without it, you might wake up more often during the night.
Feeling tired during the day: Because your sleep might not be as good, you might feel more tired or sleepy during the day.
Health risks: Over time, not using your CPAP can increase your risk of health problems related to sleep apnea, like high blood pressure or heart issues.
So, it’s really important to use your CPAP machine as your doctor advised, to keep all these things in check. It helps you get better sleep and keeps you healthier!
Do you need less sleep with CPAP?
Not exactly. Using a CPAP machine doesn’t mean you need less sleep, but it can make the sleep you get more effective. Here’s the thing: if you have sleep apnea, you might not be getting good, quality sleep. You might wake up a lot during the night, even if you don’t realise it, because your breathing stops and starts.
When you start using a CPAP, it helps keep your breathing steady all night. So, you’re less likely to wake up, and the sleep you get is deeper and more restful. This means you might feel more refreshed and alert during the day, even if you sleep the same number of hours as before. It’s like the difference between having a bunch of short, interrupted naps and one good, long sleep.
Can CPAP make sleep worse?
Yes, sometimes a CPAP machine can make your sleep feel worse, especially when you first start using it. Here’s why:
Getting used to it: The mask and the sound of the machine can feel strange at first. It’s like trying to sleep with a new pillow that you’re not used to.
Air pressure adjustments: The air pressure might not feel comfortable right away. It can take some time to get the settings just right for you.
Mask fit: If the mask doesn’t fit well, it can be annoying. It might leak air, or you might feel like it’s too tight or too loose.
Side effects: Some people get side effects like a dry mouth, a stuffy nose, or irritation where the mask touches their face.
But don’t worry too much. Many people get used to their CPAP machine after a while and their sleep improves a lot. It’s a bit like breaking in a new pair of shoes – uncomfortable at first, but better over time. If you’re having trouble, it’s a good idea to talk to your doctor. They can help adjust the machine or give you tips to make it more comfortable.
Are there any long-term side effects of CPAP machine?
Using a CPAP machine for a long time can have some side effects, but keep in mind that many people use it for years without major issues. Here are a few things that can happen:
Skin irritation: Where the mask touches your face, you might get some irritation or pressure marks. This usually happens if the mask isn’t fitting quite right.
Nose and throat issues: Some folks experience dryness in their nose or throat or even nosebleeds. This is because of the air blowing in all night. Using a humidifier with the CPAP machine can help with this.
Ear problems: Rarely, the pressure from the CPAP machine can cause issues like earaches or sinus problems, especially if the pressure settings aren’t quite right for you.
Claustrophobia: For some, wearing a mask can feel a bit claustrophobic, but different types of masks can help with this feeling.
Remember, while these side effects can happen, the benefits of using a CPAP machine – like better sleep and reduced risk of serious health problems – often outweigh these issues. If you’re having any troubles with your CPAP machine, it’s always a good idea to chat with your doctor. They can help adjust things to make it more comfortable for you.
Why can’t I seem to stay asleep when using CPAP?
Other questions asked were:
Why can’t I fall back asleep with my CPAP machine?
How do I get a good night sleep with my CPAP machine?
Why can’t I sleep with my CPAP machine?
Is sleeping with a CPAP uncomfortable?
Why can’t I stay asleep with my CPAP mask?
You may have sleep apnea but what if you can’t sleep with a CPAP machine? Trouble staying asleep with your CPAP machine can be frustrating, but it’s pretty common, especially when you’re just getting used to it. Check out the tips above for how to make your CPAP mask comfortable and maintain good sleep hygiene.
It’s a good idea to talk to your doctor or a sleep specialist about these issues. They can help you figure out what’s going on and how to make CPAP work better for you. And remember, it often takes a bit of time to get used to CPAP, so don’t get discouraged!
*Collaborative feature post*
How to help your child build their foundational maths skills
In a world increasingly driven by data, the ability to navigate numbers is not just an academic requirement, but a vital life skill. Yet, for many parents, helping children build their foundational maths skills can seem like a daunting mountain rather than an accessible journey.
As parents, our involvement in our child’s early education is pivotal, particularly in laying the groundwork for success in maths because foundational math skills are not just about counting or solving simple arithmetic problems; they are the building blocks for critical thinking, problem-solving, and logical reasoning.
From integrating math into daily activities to leveraging technology wisely, this article will equip you with the tools and resources for developing basic math skills and the insights necessary to guide your child through their mathematical journey.
So, let’s begin!
Understanding foundational math skills and assessing your current math skills
To help your child understand foundation mathematics, assess where your math foundations lie first. You should be able to explain what foundation maths skills entail, such as counting, basic arithmetic (addition, subtraction, multiplication, division), understanding shapes, and grasping simple measurements. Then you can build on your foundation in mathematics and use it as a stepping stone in developing math skills for more complex concepts and problem-solving abilities.
Remember, your attitude towards maths is what your child’s perception will be when learning the subject. So aim to stay positive and encourage a math learning environment at home.
What are the basic math skills that everyone should know?
You should have a profound understanding of fundamental mathematics before you help your child in maths. But what are basic math skills? Here is a foundational math skills checklist to consider building on before you help your child with their foundational maths skills too:
Number Sense: Understanding and working with numbers, including recognising numbers, counting, and basic number patterns.
Basic Arithmetic: Proficiency in the four fundamental operations – addition, subtraction, multiplication, and division.
Fractions and Decimals: Basic understanding and manipulation of fractions and decimals, including simple calculations and conversions between them.
Measurement: Knowledge of basic units of measurement (length, weight, volume, time) and the ability to measure and estimate using these units.
Time: Ability to read clocks, understand calendars, and calculate time intervals.
Basic Geometry: Understanding basic shapes, their properties, and spatial relationships.
Money Management: Basic skills in handling money, including understanding currency, making change, and basic budgeting.
Data Interpretation: Ability to understand and interpret simple graphs and charts.
Problem Solving: Application of math skills to solve practical problems, involving logical thinking and reasoning.
Percentage: Understanding percentages and their calculation, which is useful in various contexts like sales, statistics, and finance.
Why is it important to develop mathematics skills?
Developing mathematics skills is important for several reasons, both in academic contexts and in everyday life. Here are some reasons why it’s important to develop your child’s foundational maths skills:
It promotes critical thinking and problem-solving
Math teaches kids how to approach complex problems, break them down into smaller parts, and solve them logically. This skill applies to various life situations and professions.
It provides a foundation for advanced learning:
Proficiency in basic math is essential for understanding more advanced concepts in mathematics, sciences, engineering, and technology. A strong mathematical foundation opens doors to many educational and career opportunities.
Helps with practical tasks daily
Math skills are used daily, from managing money and budgeting to cooking, shopping, and planning. These skills help kids make informed decisions, like comparing prices, calculating interest, or measuring ingredients.
Helps with technological and scientific advancement
Mathematics is the language of science and technology. Advances in these fields rely heavily on mathematical principles, making math skills crucial for innovation and progress.
Enhances analytical skills
Math enhances analytical and logical reasoning skills. It teaches kids how to analyse data, recognise patterns, and draw conclusions, which are valuable skills in any field.
It builds confidence and independence
Proficiency in math boosts confidence in your child’s ability to handle various tasks independently, from everyday chores to complex professional assignments later in life.
It provides global competitiveness
In an increasingly universal world, strong math skills are important for keeping up with technological and economic developments, ensuring kids can remain competitive amongst their peers.
Enhances financial literacy
Understanding math is key to financial literacy, which includes managing personal finances, understanding loans, investments, taxes, and saving for the future.
Maths support other subjects
Math skills support learning in other areas, such as physics, chemistry, biology, economics, and even arts, as they often involve mathematical concepts.
Prepares kids for the future workforce
Many of the fastest-growing careers require strong math skills. Whether in IT, healthcare, finance, or engineering, math is a foundational skill that enhances employability and adaptability in a rapidly changing job market.
How do you get your child interested in math?
So it’s clear mathematics is not just about numbers and equations; it’s a critical tool for navigating and understanding the world, fostering logical reasoning, and enabling personal and professional growth. But how do you encourage your child to be interested in maths?
Getting your child interested in learning maths involves a blend of creativity, practicality and a whole heap of enthusiasm. There are tons of ways you can encourage your child to delve deeper into their maths learning. Here are some actionable ideas you can try now:
Relate maths to their interests and incorporate maths into daily activities
Connect maths concepts to things your child already enjoys. For example, if they like cooking, you can encourage them to measure ingredients. If they’re into sports, you can discuss the statistics from their favourite game.
You can also play board games or card games that involve counting, strategy and problem-solving like Monopoly, Uno, or chess. You can also take them grocery shopping and get them to help with budgeting, comparing prices and calculating discounts. Play a fun game and guess the total cost of the items in the cart to see who was the closest in the end!
Find out what their frustrations/challenges are when learning foundational maths skills
Some young learners find maths particularly hard, with weaknesses in this area leading to problems in school, future jobs and overall emotional wellbeing. Some children suffer from specific challenges, like developmental dyscalculia (DD), a condition characterised by difficulties in learning and understanding arithmetic.
It’s important to find out where the reluctance is coming from, as it could be something small which is holding them back. If it is a condition like DD, there are ways to help with basic math, which we will go through later in the article.
Create a positive math environment at home
Your attitude towards maths can influence your child’s attitude. Show excitement and interest in math yourself, and they are more likely to mirror it.
Another way to show positivity is to create a math-friendly space in your home. You can do this by setting up a dedicated study area with accessible maths tools like a calculator, geometric shape sets, a protractor and graph paper. Decorate the area with maths-specific posters, for example, charts like the multiplication table or motivational quotes and even audio devices which can help in strengthening mental math. All these help promote a positive environment to learn maths!
Use interactive games and apps
There are many educational games and apps designed to make math fun. These tools use engaging activities and challenges to teach math concepts and integrate math into other fun activities. Here are some fun ways you can utilise educational toys and tools to enhance learning.
Interactive Maths Activity Book, which includes home math games and activities for preschoolers
I have created a Maths Activity Book Canva template* for parents to print out and personalise for their preschooler. It contains over 50 pages of all kinds of maths problems, but it is set out in a very fun and engaging way, so your child doesn’t even know they’re learning maths! You can find out more about the Maths Activity Book and what it includes here.
Calcularis 2.0 is a computer program designed to help children who have trouble with math, especially those with developmental dyscalculia (DD). The program uses games to teach different math skills, like adding and understanding numbers, and it changes based on each child’s way of learning.
Researchers studied how well Calcularis 2.0 works by testing it with children who have DD. These children used the program for 20 minutes a day, 4-5 times a week, for 12 weeks. Their math skills were tested before, right after, and three months after using the program.
The results were positive. The children who used Calcularis 2.0 got better at math tests*, understanding where numbers are in space, and comparing the sizes of numbers. These improvements were only in math; their reading and spelling didn’t change, showing that the program specifically helps with foundational maths skills. Even three months after finishing the program, the children still showed these math improvements.
The study also found that children who didn’t have problems with reading or spelling, and those who were less anxious about math, improved the most. This suggests that being nervous about math might make it harder to get better at it, even with training.
In conclusion, Calcularis 2.0 was a helpful tool for children with DD and it’s recommended for both individual and group use as an addition to regular math lessons. However, it’s important to remember that this program is not a replacement for learning directly from teachers. This is especially true for children who get very anxious about math, as they might do better with personal teaching.
Overall, Calcularis 2.0 offers a supportive way for children with dyscalculia to improve their math skills through interactive and tailored learning.
How to teach maths at home – encourage questioning and explorations
Encouraging questioning and exploration is key in fostering a child’s curiosity and interest in math, especially when building foundational skills.
Create an open environment when creating homeschool activities for kids. Make the environment a safe space for your child to ask questions and make mistakes. They must express their thoughts and questions without fear of criticism.
Ask open-ended questions that don’t have a single right answer. For example, “How many ways can you think of to solve this problem?” Encourage ‘Why’ and ‘How’ questions and take the time to explore the answer together. If you don’t know the answer, research it together or turn it into a discovery project.
How to be great at math – go on math-related outings
Visit science centres, museums, or other places where they can engage in math-related activities and ask questions about what they see and experience.
How to become good at math – watch educational TV shows and videos
There are many educational programs and online videos that teach math in an entertaining and visually appealing way.
How to develop math skills – set challenges and rewards
Create fun math challenges or competitions with small rewards. This can motivate children and make learning math more exciting.
How to increase math skills – nvolve them in financial decisions
Basic budgeting or planning for a family outing can be great ways to teach older children about numbers and finance.
How to increase your math skills – encourage maths through art and creativity
Incorporate math into art projects, such as using geometric shapes for collages or understanding proportions in drawings.
How to make mathematics easy – involve school and join maths groups/clubs
Helping your child improve their math skills involves working together with their school. Regularly talk to your child’s teacher about how they are doing in math, what they find hard, and how you can help them at home. Get to know what your child is learning in math at school. This helps you support them with similar activities at home, for example, using the same foundational math skills worksheets that the school uses.
Attend meetings and events at school like parent-teacher conferences. These are good chances to learn more about how math is taught at the school. If your child is struggling with math, ask the school if they offer extra help like tutoring or after-school math clubs. If your child needs more help, work with their teacher to make a plan that sets goals and outlines how to achieve them.
Keep asking the teacher how your child is doing in math, not just in grades but also in their interest and confidence in the subject. Motivate your child to join math-related activities at school, like math clubs or competitions. These can make math more enjoyable.
Build a good relationship with the school. Appreciate their efforts and stay open to advice from teachers. Working together can create a better learning environment for your child.
As parents and educators, our role transcends beyond teaching numbers and equations; it involves instilling confidence, curiosity, and a problem-solving mindset in our children. By making math relatable and engaging through real-life applications, interactive tools, and personalised learning strategies, we can help demystify this subject and reveal its inherent beauty and logic.
But, remember, every child’s math journey is unique, and patience and understanding are key. Celebrating small victories, providing consistent support, and staying actively involved in their learning process are essential in maintaining their interest and motivation. As we guide them through the early stages of this journey, we are not just teaching them math; we are equipping them with tools to navigate the world, fostering independent thinkers, and perhaps, inspiring the mathematicians, scientists, and innovators of tomorrow!
FAQ
What is foundational knowledge of mathematics?
Other questions asked were:
What is fundamental skills math?
What are the mathematical skills in the foundation phase?
What are foundational math skills?
What is foundational mathematics?
What is functional math skills?
What skills does math develop?
Why are basic math skills important?
What is basic math skills?
Why are foundational skills important?
Why are mathematical skills important?
How to build a strong mathematics foundation?
What is early learning foundational skills mathematics?
How do you go about defining foundational math skills?
What is the importance of foundational math skills?
Foundational knowledge in mathematics refers to the essential concepts and skills that form the basis for understanding more advanced mathematical ideas. You can find out more information about these foundational maths skills in my article above.
What basic math skills are required by most jobs
You must have basic math skills to effectively perform various tasks in most jobs. These foundational math skills examples include:
Basic arithmetic
Understanding fractions and percentages
Measurement and estimation
Budgeting and financial management
Data analysis
Time management
Problem-solving
Using technology for math
Inventory management
Basic geometry
*This post is sponsored by Constructor, the creators of Calcularis. Links marked with a ‘*’ are affiliate links, which means I may earn a small commission if you click through to buy at no extra cost to you – thank you for your support!
Boost your health with the at-home vaginal microbiome test
Unless you’re itchy or burning down there, you don’t really pay much attention to what your front bottom is doing. However, your vaginal microbiome is a big deal and holds the key to your fertility success, pregnancy outcomes and other related diseases. But how do you know if your vaginal microbiome is happy?
By doing a vaginal microbiome test!
Daye, an innovative brand that raises the standards in gynae health by creating cutting-edge feminine health products and services, offers a convenient at-home vaginal microbiome test and a whole heap of information on what to do when you receive the results.
In this article, we’ll discuss the importance of knowing your unique vaginal microbiome and introduce the concept of at-home testing with Daye.
Your vaginal health starts here!
Wait, what’s my vaginal microbiome and what are vaginal microbiome tests?
The term ‘microbiome’ might sound like a fancy scientific word reserved for lab-coated professionals, but in essence, it refers to the community of microorganisms or vaginal microbiota, both friendly and unfriendly, that call our bodies home. Our vaginal microbiome plays a pivotal role in our overall health, influencing everything from our reproductive health to our vulnerability to infections. A vaginal microbiome test takes a swab of your microbiome and can tell you your unique makeup and whether your vagina is in working order.
But, why should you take a vaginal microbiome test?
Before diving into the necessity of a vaginal health test, it’s crucial to understand why it’s important to know your unique vaginal microbiome. This ecosystem consists of various bacterial species, most notably Lactobacillus, which play an instrumental role in vaginal health. An imbalance, often termed as bacterial vaginosis or dysbiosis, can lead to various health issues, as mentioned above.
So what’s in your vaginal microbiome?
Your vaginal microbiome is made up of the following:
Lactobacilli
Dancing gracefully in the theatre of your body, Lactobacilli are the unsung heroines of your vaginal realm. These benevolent bacteria produce lactic acid to strike just the right pH balance and your reproductive haven remains flourishing and vibrant, keeping unwelcome bacterial invaders at bay.
Studies show that a vaginal microbiome that is rich in protective lactobacilli bacteria is linked to a lower risk of infections, fertility issues and pregnancy complications.
Anaerobic bacteria
Meet the party animals of the microbial world! These microorganisms are quite the mavericks, dancing around the microbiome without care for oxygen. And they adore settling down in cosy, less acidic nooks, which can often be found in the neighbourhoods of human skin and the avenues of mucosal membranes. A favourite hotspot? The ever-popular vaginal canal!
But, when the rambunctious duo, Gardnerella vaginalis and Prevotella bivia, decide to come into the mix, things can spiral out of control, leading to bacterial vaginosis (BV), the talk of the town in vaginal infections. Awareness is key, however, and spotting these party crashers early can be the first step in keeping the microbiome balanced.
Yeast-like fungi like Candida
A whopping 75% of us ladies have to deal with these tiny troublemakers called Candida at some point and these yeasts chill in many of our vaginal areas without causing a fuss most of the time. But, if they decide to throw a little over-the-top party, it can lead to an infection known more commonly as thrush (or vaginal candidiasis.) It’s central for yeast infections, causing all sorts of itching and discomfort down there.
Mycoplasma hominis and Ureaplasma
Mycoplasma and Ureaplasma are some of the tiniest little organisms that don’t have a cell wall, which means spotting them under a microscope can be tough.
However, they have been spotted at the scene of a few vaginal infections and have even been linked to some specific pregnancy outcomes. But in low numbers, they’re pretty much harmless, just mingling harmoniously with the normal vaginal flora.
Pathogenic microorganisms – Mycoplasma genitalium
Mycoplasma genitalium holds the record for being the tiniest bacteria that can make copies of itself. But if it decides to cause a stir in your microbiome, it can bring along some not-so-fun symptoms like vaginal discharge, a stinging sensation when you pee, pelvic pain, and spotting either after getting frisky or at random times between your periods.
Why is it important to have a balanced microbiome?
The vaginal microbiome is a complex ecosystem and these microorganisms that live in the vaginal playground each play a vital role in maintaining your overall health and wellbeing. Maintaining a balanced vaginal microbiome is crucial for several reasons:
Prevention of vaginal and urinary tract infections
Having a hearty bunch of Lactobacilli is like having a superhero squad down there, keeping the nasty recurrent vaginal infections like thrush and bacterial vaginosis at bay. It could also mean saying goodbye to those annoying urinary tract infections (UTIs).
If you’re expecting a little one, have diabetes, recently took antibiotics, have a weakened immune system or are using the pill, you might be experiencing more bouts of thrush than normal.
Shield against sexually transmitted infections
An abundance of lactobacilli in your microbiome could actually act as a shield against catching sexually transmitted infections, even something as serious as HIV. And get this, animal studies have shown that lactic acid (thanks to our lactobacilli buddies!) can knock out the bacteria behind some nasty STIs, including chlamydia.
Increase fertility and reproductive health
Did you know that if the balance of your vaginal microbiome goes a bit wonky, it might bump up your risk of facing some fertility hurdles or even pre-term labour? That’s not all – some early research even hints that this kind of imbalance might throw a spanner in the works when it comes to successful IVF cycles.
Research has also found a connection between infections caused by Ureaplasma parvum and a higher chance of babies arriving ahead of schedule, not to mention giving the little ones a bit of a tough start with respiratory issues.
Mycoplasma hominis might be behind some early pregnancy losses and even cause trouble during the second trimester. This may explain the reason for my second-trimester loss back in 2017 as it was detected in my own microbiome screening (more on my own results later in the article).
Imbalanced microbiome linked to gynaecological cancers
In the ever-evolving field of medical research, experts are now delving into the potential link between lactobacilli and cervical cancer. Findings suggest it’s important for those with cervical cancer or who have signs of vulvar cancer to know they often exhibit an imbalance in their vaginal flora, marked by a reduction in the beneficial lactobacilli bacteria. While the human papillomavirus is a recognised factor in cervical cancer, the connection between the vaginal microbiome and other gynaecological cancers, like ovarian cancer, remains less clear.
Menopause can knock things out of whack
During menopause, oestrogen levels take a nosedive while follicle-stimulating hormone (FSH) climbs. This seems to push our friendly lactobacilli out of the picture. Many researchers have drawn a line connecting menopause to a higher chance of getting off-kilter down there, probably because of this bacterial shakeup.
What’s more, when Lactobacillus is in short supply, things like vaginal atrophy can pop up, causing thinning, dryness, and inflammation of the vaginal walls. Good news, though! Hormone replacement therapy seems to roll out the red carpet for Lactobacilli and can soothe those pesky vaginal woes. Popping some oral or vaginal probiotics* might also give your vaginal microbiome a much-needed boost during these changing times.
What happened during my at-home vaginal microbiome screening?
I was gifted the At-home Vaginal Microbiome Screening Test Kit from Daye to check out how my own microbiome was doing and the results were very interesting!
There is a small disclaimer before starting out with the kit and that’s to note that the information Daye provides is based on the initial questionnaire you fill out and the screening is designed to help make sense of your unique vaginal microbiome. But it should not be used to replace a medical diagnosis or your regular gynecological appointments. Daye’s platform can connect you with vetted physicians if you don’t currently see anyone for your gynae health.
What did I find out from my at-home vaginal microbiome test?
I have to say, I was pretty surprised at the results!
The at-home vaginal test results came back within three days via email and were very extensive. Here are some results below:
My vaginal microbiome is balanced and abundant in lactobacilli, which is great news, but the test did find some yeast-like fungi out of the normal range that may require further attention. I mentioned in my questionnaire that I had some itching after using the menstrual cup during my period but after a couple of days, it would go. For the rest of the month, I would have no symptoms. Daye did mention that there was no cause for emergency and that my ‘out-of-the-range’ result was a mere 0.1 off the normal range. So I wasn’t concerned.
There were some Anaerobic Bacteria and Mycoplasma/Ureaplasma detected but these were within the normal range. When I delved deeper into the results the rate of detection was 0, so I was confused as to what exactly was detected if the result was 0. Thankfully no Pathogenic microorganisms were detected.
So, what do these results mean?
Anaerobic bacteria detected
Anaerobic microorganisms are found in healthy vaginal microbiomes in various amounts. Studies show that while they are in range, they don’t pose a risk of developing infections.
My microbiome contains a moderate amount of anaerobic bacteria and is abundant in lactobacilli, so this means I have a low risk of vaginal infections (like BV) and other health complications, like infertility, preterm birth and contracting STIs. It is the protective function of the lactobacilli that keeps the anaerobic bacteria at bay and prevents overgrowth that leads to infections – awesome!
Candida detected out of the normal range
Research shows that people with microbiomes abundant in Candida have a high risk of a yeast infection.
This could lead to symptoms like burning and itching in and around the vagina, unusually white thick discharge, and in some cases pain while peeing or having penetrative vaginal sex. Since I have an abundance of lactobacilli I don’t need to replenish them. Instead, I need to reduce the amount of Candida with medication to help restore a balanced flora.
I mentioned in my questionnaire that my menstrual cup sometimes leads to itching after my period so I may need to change my menstrual cup.
Mycoplasma/Ureaplasma detected
My microbiome contains small amounts of bacteria from the Mycoplasma family (Mycoplasma/Ureaplasma). The asymptomatic presence of these bacteria is common and I don’t need treatment as I don’t have relevant symptoms, negative tests for STIs or high bacterial loads. If I do experience any vaginal symptoms, or I’m trying to conceive or pregnant, then I am advised to consult with a specialist for advice on what to do next.
What I found really interesting was the information about how a high-sugar diet could lead to more concentration of Candida in your microbiome and up until last month I had a very high-sugar diet. This month I have been a lot more careful and I’d be interested to find out whether that will make a difference in my microbiome after my period, where I notice the most symptoms.
The other point to note was the detection of the other bacteria which is what could have led to my spotting during my third pregnancy and ultimately a second-trimester miscarriage. Those results had found a UTI and Group B strep but doctors couldn’t advise whether these were related to my miscarriage. But linking this knowledge with the information provided by Daye in the results makes it even clearer that these could have very well been a factor in my pregnancy not being viable.
Do we really need at-home vaginal microbiome tests?
Considering how simple this test was to take, and send and how quickly the results came back, I would say, 100% yes!
Knowledge is power and you don’t have to set doctor’s appointments and endure the long wait at the clinic to give your sample. With Daye, you can conduct the test within the comfort of your home, at your pace, and on your terms.
The test results came back within three days! There’s no more waiting weeks to get your results and then chasing them on the phone. Daye’s results were so quick and the feedback was very detailed, complete with studies and next steps.
Plus, I love the convenience and confidentiality of it all. Discussing intimate health can be quite daunting at a clinic. At least, you can have control over your health narrative at home with an at-home vaginal microbiome test from Daye.
How does testing work? What do I have to do?
You can also follow the basic steps below:
Order an At-Home Vaginal Microbiome Screening Test Kit from Daye
Create an account and activate your test kit online when you receive your kit. The kit will contain all the instructions you need.
Complete the online questionnaire
Place the freezer pack in the freezer
Insert the tampon for at least 20 minutes, making sure to wash your hands first to avoid contamination. Make sure you are ready to take the test by ensuring:
You are over 18
Your last period ended at least five days ago
You haven’t taken any antibiotics or antifungals in the last 30 days
You haven’t had vaginal penetrative sex in the last 24 hours
You haven’t used any vaginally administered meds, creams, douches, gels or similar in the last 24 hours
Place the tampon in the blue pouch provided and follow the instructions to close the pouch
Place the pouch in the freezer with the ice pack
Place the pouch in the kit provided and drop it off at your local post office.
Make sure you are able to post between Monday and Wednesday. If you can’t, leave the tampon and ice pack in the freezer until you are able to drop it at the post office.
You will receive your results very quickly. I received my results within three days!
Sit back and learn all about your vaginal microbiome!
So, what’s next after the vaginal microbiome test?
Learn more about the microbiome by digging into the studies provided in your results and using the dashboard to check your next steps. Depending on your results, you can book a call with a specialist related to the area you have concerns, i.e. sexual health nurses, period and pelvic pain specialists, fertility specialists, nutrition and physical therapists, or a GP. The price and time of the call will be displayed on the page.
Or you can export a PDF of your results to send to your local doctor should you need advice on the next medical steps to balance your microbiome.
If you need to, you can book an STI test online or find an NHS/private clinic nearby, if you receive a negative result.
You can order probiotic supplements and other products to help boost your microbiome on Daye’s website.
There is an abundance of knowledge on Daye’s website, so have a browse and learn more about your vaginal microbiome in one place!
Track your vaginal microbiome development over time
Once you learn more about your microbiome, you can take steps to implement the changes, i.e. for me it’s about changing my menstrual cup, finding some over-the-counter medicine to reduce Candida and ditching the high-sugar diet which I’m doing already. I will then retake the test to see if it all worked and if my microbiome is nice and balanced.
Are you struggling with period pain?
Daye also offers the groundbreaking new Period Pain Clinic, which offers specialised gynae care If you suffer from period pain and need more tips on how to manage it then check out my article coming up on period pain really soon!
To conclude
Diving into the world of your vaginal microbiome is like flipping open a never-before-read chapter about the intricate wonders of your own body. It’s more than just seeking a healthy balance; it’s about fostering an open dialogue with the vibrant ecosystem that thrives within us, adapting and growing as we do.
Thanks to Daye’s straightforward at-home vaginal microbiome test, you can say goodbye to the long waits and clinical visits that used to be the norm. It’s all about speedy results and unlocking the knowledge you need to step up your health game right from the comfort of your home. How cool is it that tech advancements have made it so we can get this precious insight without any fuss?
For me, it’s about letting go of some cherished habits, like parting ways with my favourite menstrual cup or resisting those sugary treats. Every change, big or small, is a positive leap towards cultivating a microbiome that’s not just balanced but flourishing. And with Daye’s innovative approach, we’re all set to embrace a future where wellbeing is not just attainable, but completely in our hands.
FAQ
Does my microbiome affect my fertility or preterm birth?
Absolutely, your vaginal microbiome can influence both your fertility and the risk of preterm birth. Here’s a bit of detail on how this works:
Fertility
Researchers have found that a healthy microbiome, rich in lactobacilli, can create a favourable environment for conception and a successful pregnancy. Lactobacilli helps in maintaining the vaginal pH at an optimal level, which is crucial in warding off infections and creating a hospitable environment for sperm.
On the flip side, an imbalance in the vaginal microbiome, also known as dysbiosis, can potentially lead to infections and inflammations, which might interfere with the conception and implantation of the embryo.
Preterm Birth
As for the risk of preterm birth, studies have linked vaginal microbiome imbalances to an increased likelihood of delivering before the 37th week of gestation. Bacterial vaginosis, a condition characterised by a decrease in lactobacilli and an increase in diverse anaerobic bacteria, has been associated with a higher risk of preterm birth. The exact mechanisms are still under research, but it seems that infections and inflammation might play a role in triggering premature labour.
So, maintaining a balanced vaginal microbiome is not only important for your overall vaginal health but could also be a significant factor in your fertility journey and the outcome of your pregnancy. It’s always a good idea to consult with a healthcare provider if you have concerns about your microbiome and its potential effects on your fertility or pregnancy.
What is a microbiome test for BV?
Other questions asked were:
Where can I find a BV home test kit or BV screening kit?
A microbiome test for BV, often part of a more comprehensive vaginal health assessment, is a diagnostic tool used to analyse the bacterial composition in the vaginal area. The above at-home vaginal microbiome test from Daye can also be a bacterial vaginosis home test and if found, offers tips on how to seek specialist advice. Look online for recommendations on the best at-home bacterial vaginosis test for you.
Are athome vaginal pH tests discreet and accurate?
Yes, at-home vaginal pH tests can be both discreet and accurate, provided they are purchased from reputable providers and used correctly. Daye’s microbiome test uses extra security to ensure data is kept private and the packaging comes in a plain kit, so as not to alert others as to what is inside.
Tests are designed to be used at home by yourself, avoiding any potential embarrassment or discomfort that might come with a clinic visit.
Daye’s vaginal microbiome test has been thoroughly vetted and backed by scientific research to ensure the results you’re getting are highly accurate and effective.
Accuracy:
However, it is worth noting that while they can be accurate, these tests are not foolproof. If the results are unclear or you are unsure, it is always best to consult with a healthcare provider for further evaluation. Additionally, a pH test can indicate there might be an imbalance, but it won’t provide a full picture of your vaginal microbiome. Further microbiome testing might be required to pinpoint specific issues or infections.
My yeast infection and bacterial vaginosis test came back negative but I’m still itching and have a smell. What could it be?
I’m not a doctor, but if you’re experiencing persistent symptoms and your initial tests for yeast infections and bacterial vaginosis came back negative, it might be worth considering other potential causes. Here are a few possibilities:
Trichomoniasis: This is a sexually transmitted infection (STI) caused by a parasite. It can cause itching and an unusual smell, among other symptoms. You might want to get tested for this.
Allergic Reaction or Irritation: Sometimes, the products we use, like soaps, detergents, or even the material of underwear can cause irritation or an allergic reaction in the vaginal area. You might want to consider if you’ve used any new products recently.
Hormonal Changes: Changes in hormone levels, which can be caused by various factors including your period, pregnancy, or menopause, can sometimes affect the vaginal environment and cause symptoms like itching. I believe I suffer from this.
Foreign Body: Occasionally, a foreign body like a forgotten tampon can cause symptoms of irritation and a foul smell. If there’s a chance this might be the cause, you should consult your doctor.
Cytolytic Vaginosis: This is a lesser-known condition where there is an overgrowth of lactobacilli bacteria, the “good” bacteria. It’s different from bacterial vaginosis, and it can cause symptoms like itching and burning.
Vulvodynia or Vestibulodynia: These are conditions characterised by chronic discomfort in the vulva area, including itching, burning, and pain. The exact cause is often unknown.
Dermatological Issues: Sometimes, skin conditions like eczema or psoriasis can also affect the genital area and cause symptoms like itching.
Given that your symptoms are persisting, you should try a home yeast infection test kit and reach out to your doctor. They might suggest further tests to pinpoint the exact cause and prescribe appropriate treatment options. It’s always best to consult with a doctor when it comes to health concerns!
The post was sponsored by Daye but all thoughts and opinions are 100% my own. Images are taken from Daye’s website
