Relaxation before sleep (1)

Some older children have problems getting to sleep. They may already have a short pre bed routine, getting washed and toileted, brushing their teeth, getting dressed for bed and lying down ready for sleep, but it seems difficult for them to get over to sleep.

This can be for a whole variety of reasons. Their minds may still be busy, perhaps there is something special happening or the day has been exciting and they are still reveiwing the events. For others there may be concerns about tomorrow, a school exam, a big event or it may just be perceived as "normal" for that particular child to have this difficulty.

Ensuring that the hour before bed time is unstimulating, that the bedroom is seen as a safe place and that the pre bed routine is maintianed will all help but some children need a little more.

There are two basic relaxation techniques that are helpful, not just for children but also for adults.

The first is a visualisation technique which requires that the child close their eyes and breathe deeply. Keeping one hand on the diaphragm, to feel the movement of the chest during breathing, close the eyes and picture a wall of velvet. The velvet is black or navy blue and the true colour is only seen in the deep folds as it flows down from the ceiling.

In a corner above the velvet is a bright white light. As breathing in occurs the light gets brighter, on breathing out this light gets dimmer. After watching the light for five breaths, watch the velvet and the effect of the light on the surface.
Observe the deep colour and the softness of the fabric.

This exercise calms the mind and offers a different focus for intrusive thoughts. For some this offers a speedy relapse into the gentle arms of sleep. This is so simple that it can be used at any time and requires no other intervention. Learning to use this method offers a solution to some of the distractions which make sleep so difficult to obtain. It can be used to start a nap or a deep overnight sleep.

If your child has difficulty settling to sleep or staying asleep they are not alone. It is estimated that 37% of children aged 4-11 have difficulties with this. When these difficulties are not addressed they can become chronic.
For help and support, contact Dream-Angus.com