Coping with twice yearly clock changes

Most of us experience no problems when the clock goes back an hour or forward an hour in spring and autumn.
Unfortunately there are some individuals who find this a very difficult experience. They find that their sleep pattern is disturbed by this event for a good few weeks. This leaves these individuals struggling with all the associated symptoms of sleep deficit, and makes life for the other family members much more difficult. However, with a little planning these difficulties can be avoided.

If you know how long it takes to "recover" from the clock change then you can anticipate and plan a strategy that will avoid the process of sleep deficit and sleep disturbances. These clock changes occur at pre set calender dates. If you know, for example, that it will take three weeks to catch up with this change, then you can avoid the problems altogether by simply dividing the 60 minute change into 3 segments of 20 minutes.

Three weeks before the clock changes start to adjust pre bedtime routine by a few minutes so that by the end of the first week a 20 minute delay in bedtime routine (or an earlier start to this routine) is accepted.
Continue this over the following three weeks, and by the time the clock has moved, the brain and body will be in sync with this altered sleep/wake time.

This can be further enhanced by altering the supper snack before bed to ensure that it is rich in the chemicals which encourage the release of sleep hormones. The precursor to the release of Melatonin, the sleep hormone, is Tryptophan.

Tryptophan is a natural amino acid found in foods like turkey, chickpeas and a variety of other foods. Tryptophan is required to make Melatonin, the sleep hormone and to act as a precursor for Serotonin.

Serotonin levels affect our mood. Patients who suffer from depression may be given drugs which modify the uptake of this chemical.

Foods that help in serotonin production are foods high in B-vitamins, foods like brown rice, eggs, organic chicken, corn, green leafy veggies, legumes, nuts, peas, and sunflower seeds.

If you would like further advice about sleep disorders  
Contact us on;- info@Dream-Angus.com

Did you know? Comforters/Dummies

Parents who have "given in" and offered their child a dummy/comforter, often feel guilty when they try to discourage the soothing habit which they offered their child. Well, here are some good reasons why you should discourage the use of this "soothing" equipment;-

1) Toddlers using dummies/comforters, are 3 times more likely to develop ear infections.

2) 50% of all children using them are sent for Speech and Language therapy.

3) Children who use dummies/comforters tend to speak from the back of their mouths so the "t" sound becomes "k"

4) Children who use dummies/comforters often do not try to chat to other children as readily as those who don't use them.

5)  Sucking a comforter/dummy can lead to overcrowding of the front teeth even when the said object is supposed to be "orthodontic".


For parents who have discovered that their child is more easily quieted and soothed by sucking on a comforter/dummy, you may find it helpful to know that you can limit their use by;-

1) Only allow the child to suck until they are calm. Once the child is calm remove the comforter.

2) Do not allow your child to fall asleep sucking this.Particularly if you have a small baby who sucks as a soothing mechanism. If the comforter falls out, baby wakes and needs this replaced. Better to learn to soothe themselves without it.

3) Use a big event, birthday/Christmas, to tell your child you know that they are now big enough not to need this anymore. Make an event of removing all comforters from your home. Reward this progress with a treat. Time one to one doing something fun, a magazine or a special toy.

Toddlers won't be keen to stop using a comforter, so prepare yourself by choosing a time when you have plenty of support. Tell other carers so that they can support you and your child. Prepare yourself for protest, and decide in advance what you will do, when you are faced with it.