Seasonal issues

At this time of year it is particularly important to ensure that our children get enough sleep. Excited children, fighting sleep in the hope of catching Santa leaving presents, seeing the reindeer, or just taking part in the more sociable aspects of Christmas and New Year make life more difficult as their accompanying sleep deficit makes them more active and often more confrontational. It is so important to have a quiet period before bed. To allow and encourage children to wind down and sleep.

At the same time many manufacturers are promising all sorts of "aids to restful sleep" and in the Christmas spirit we may be tempted to spend money on gadgets which offer this golden promise. Unfortunately there is no golden gadget which can fulfill the promise of a good night's sleep. Medication can acheive this, but who wants to become dependant on medication for a good nights sleep? Light therapy can help individuals with circadian rhythm disorders, but have little benefit for the rest of the population.

In order to acheive a good nights sleep routines of wake and sleep times are vital. Ensuring that one wakes at the same time and settles to sleep at the same time every night are the practical habits which reinforce our body clocks. Having some out door exercise in the fresh, albeit cold/wet air every day will also help. Sleep is something we learn to do. We learn by repetition and by habit, so it is important that our habits are good.

Having a quiet hour, making the last hour of wakefulness less stimulating, even boring, prepares our minds for sleep. Breathing excercises, yoga, or meditation may help adults to remove themselves from the stresses and cares of the day and quiet the mind. Children who are read to or who read or work on quiet activities are much more likely to go to bed happily than those who have had a busy time or participated in stimulating exciting activities before bedtime.

There are recognised "Good Hygiene Guidelines" which we should review and adhere to if we want our children to go to sleep and wake rested and bright in the morning.

If you would like a free copy of these contact Dream-Angus.com

Quiet play.

How does one define "quiet play"? Well, for most mums' it is any activity which keeps a child or children working quietly on a project which is interesting, but not exciting or very stimulating. Many sleep experts define quiet play as reading or being read to, listening to music, drawing or colouring in. Quiet play is a good wind down activity which leads to bed time and doesn't over stimulate or over excite the child. That's fine as far as it goes.

If you are working, even with a child as young as three to six months, then reading a book to them is a pleasant activity which does not require any active response from the child. Starting this kind of activity at an early age is good because it encourages use of language and recognition of simple objects. Even reading nursery rhythms is useful as the learning of cadence, rhythm and phrasing helps with language development. Listening to music which is quiet and soothing without any sudden loud phrases or jarring noise, (this is surely a matter of personal taste) can be soothing to the child. In one so small being held comfortably and patted slowly or stroked gently can also be soothing.

Quiet play does not include computer games or games which require interaction at a high level. These undoubtedly have their place but it is not as a pre cursor to bedtime. It is important to stimulate immagination but bed time is not a good time for this particularly if your child has nightmares or fears of the dark or being alone.

Quiet time is a useful time in bonding with a parent who is always busy, or not available during the day. The last hour of wake time is a good time to spend listening to your child telling you about his/her day, enjoying close physical contact, and learning to relax and wind down together is good for both parent and child. The last hour before bed time is quality time for parents and children and we do all a disservice if we just switch on the television and expect that to be enough.

The Golden Rules

These are the "golden rules" which, if observed, will help ensure a good night's sleep.

1. Make sure your child's room is quiet and dark.
2. Keep environmental noise to a minimum, no loud TVs.
3. If your child still needs a nap, schedule that nap for early afternoon, before 3pm.
4. Wake your child at a regular time every morning. This will strengthen the circadian rhythm.
5. Avoid drinks of tea, cola and drinks containing caffeine before bedtime.
6. Quiet play in the hour before bed is better than stimulating, exciting play.
7. Keep the room at a comfortable temperature. If the room is too warm sleep may be disturbed.
8. Use a short pre bed routine that your child will recognise and stick to it.
9. Make sure that your child does not go to bed hungry, but do not give children over 6 months feeds or drinks through the night.
10. Help your child to fall asleep without your presence. Use a favourite toy or blanket and put your child to bed while he/she is drowsy but still awake.

You may find you are already doing some of these things, or all of them. If your child is still having difficulty getting to sleep or staying asleep contact Dream-Angus.com we can help you to help your child.