Sleep
Getting a child to sleep can be a very stressful and testing time, here is some advice that may help make it easier for you.
Setting the scene – A Calm Bedroom
Calming
- Pale neutral colours on the walls
- Black out Blinds/Black out curtains
- Comfortable bed – no lumps /right size
- Night light – soft glow safe to leave all night if needed
- Cool room – 16 – 18 degrees
- No TV/iPad/X Box/Mobile Phone
- No Toys/Hide them away
- Never use the Bedroom as a ‘Naughty Place’
Not calming
- Bright colours/posters
- Bright character curtains
- Old bed/old mattress /too small/ too lumpy
- Bright lighting /Street light outside window/busy road outside
- Too hot́
- Gadgets can interfere with bodies natural Melatonin
- Toys are tempting things to play with during the night
Supper Time – Sleepy Foods
Good Sleepy Foods
- A light snack before bed can be helpful
- Tryptophan – an essential amino acid helps us sleep – naturally present in dairy products
- Cheese – (an old wives tale!)
- Milk – cold or warm. With or without cereal.
- Water/Diluted juice/ Cherry Juice is very good – contains Melatonin
- Turkey
- Potatoes
- Oats /Oatmeal biscuits
- Bananas – contain Melatonin and Magnesium (which also helps to relax muscles)
- Peanut Butter/Almonds/
- Honey
- Wholemeal Bread/Toast
- Pasta
Not Sleepy Foods
- A big meal before bedtime makes it difficult to get comfortable
- Caffeine – a stimulant . Coffee/Tea/Hot Chocolate/Fizzy Pop
- Fruit/natural fruit juice – contains sugar – gives a rush before bedtime
- Blackcurrant Juice – A diuretic – makes you wee!
- Chips/Hot dogs/Burgers Sugary Cereal
- Chocolate – caffeine in it!
- Sugary Biscuits
- Ice Cream
Bedtime Routines really work….
Some things you could try
- Switch off computers and TVS/Gadgets at least an hour before the Bedtime routine starts. Screen activity promotes Blue Light – which interferes with the body’s production of the sleep hormone Melatonin.
- Try table top activities – colouring in, jigsaws, threading activities – all encourage relaxation before bedtime. Massage can help some children to unwind.
- Usual visual timers/timetables to help your child know what is to happen next.
- Have bath time 30 minutes before bed – as long as this does not cause stimulation – otherwise try bath time in the morning instead.
- Toothbrushing, curtains closed, Pyjamas on – in to bed. Teach bedtime associations as part of the routine. Use calming music/bedtime story.
- Teach relaxation techniques/concentrating on breathing/counting sheep to relax whole body.
- Say goodnight and leave your child to fall asleep alone.
- Become a ‘Robotic Parent’ – ‘it’s night time – go to sleep’
Managing Your Childs Sleep Webinar
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