Light and Sleep

As a parent a good night sleep, undisturbed by little ones demands, is a precious thing indeed. The excitement of this time of year and the possibilities of parties and presents are more than enough to make children less inclined to settle quickly and easily to sleep. Unfortunately some of the things introduced to our children from toddler hood to teenage years are not particularly helpful with regard to sleep.

Before the explosion of technological entertainment, we followed natures’ pattern of light and night. The sun rose in the morning, bringing bright blue/white light which encouraged our bodies to release Cortisol, the hormone of waking and working. Then, as the day progressed, natural light altered its colors towards orange/red. This, along with other zietgebers such as meal times, encouraged the production of Melatonin, the sleep hormone.

Nowadays television, mobile phone apps, computers and computer games work using fast editing techniques which “excite” the brain. They also use blue/white light which encourages the release of Cortisol, and this reduces the release of Melatonin.

This is why sleep professionals encourage parents to ban computers, television and mobile phone games, for the last hour before bed time.  This hour is precious, and should be used to “wind down” from the days events. Using entertainments which encourage hand eye co-ordination are more helpful in the later part of the day, and should form part of a pre bed routine.

If you have concerns about your child's sleep contact me on info@dream-angus.com

Last snack to promote sleep.

We give our babies a last feed before bed, and send our children off to bed, often with a last snack, to ensure that they do not go to bed hungry. After all a hungry child is unlikely to settle quickly to sleep. What we offer our children, and indeed what we choose for our own supper, can directly affect the nights sleep.
Recently it has been proven that a snack which is high in protein encourages us to stay alert longer than a high carbohydrate snack. This is because one amino-acid called Tryptophan, which calms the brain, promotes sleep is less available in some foods compared to others. When you pair tryptophan with carbohydrates and calcuim then you are offering the brain not only the calming effect of the tryptophan but the calcium which encorages it's uptake.

So, what does make a good bedtime snack?

• Warm milk and half a turkey or peanut butter sandwich.
• Whole grain,low sugar cereal with low fat milk (whole milk for children)
• A banana and a cup of camomile tea
• Granola with yoghurt

The Baby's Song T.Gunn

From the private ease of mother's womb

I fall into a lighted room

Why don't you simply put me back

Where it is warm and wet and black

Padded and jolly I would ride

The perfect comfort of her inside

They tuck me in a rustling bed

I lie there,, raging, small and red.