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February 17, 2021

Help with parenting dilemmas

What we’re loving!

Here at Millpond Sleep clinic, we love to collaborate with like minded and experienced parenting providers and our friend Elaine Halligan at The Parent Practice is here to help.

Elaine says

“The thing with parenting is that nobody prepares you for the pitfalls. You spend months learning how to deal with the pregnancy and the pros and cons of different pain relief for the birth, but nobody explains the reality of what it means to have children and to have the responsibility of bringing them up to become adults. When you’re sleep deprived, stressed, and juggling parenthood and work, challenging behaviour can feel even harder to handle.”

Elaine’s story, as told in her book ‘My Child’s Different’, documents how she transformed herself and her parenting approach, and was able to support her son who had been excluded from 3 schools in so many years and eventually finished his education as Head Boy and went on to become a budding entrepreneur.

Do check out her TED x talk Elaine Halligan: Neurodiversity is a super power not a problem | TED Talk.

Elaine says of herself

” I’m not Wonder Woman or Super Nanny. I’m not Mary Poppins or Nanny McPhee, I’m just me (and in essence, I’m probably you) and that’s what makes me different. I’ve been in your shoes, I’ve been at the end of my tether wondering why my child is different and what I can do to support him. I’ve learned first hand the skills it takes not just to survive the struggle but to get to the other side and change the story.
It is my mission to create a happier future generation by sharing parenting strategies that will have an authentic impact, transforming challenging children into confident and contented children with my personal style and a positive approach.”

Elaine offers a range of online parenting courses and bespoke coaching to help you and your family have more harmony at home and to give you the toolkit to stay calm.

Try her 30 tips, 30 days £30 online course.

This is good parenting made simple. For an investment of just £1 a day and less than 5 minutes of your time, you’ll receive a daily video with a life changing parenting tip or exercise for you to implement.

Achievable yet effective, this course is for busy parents who want to change their parenting style with bitesize exercises that are simple yet impactful.

www.theparentpractice.com

30 Days to Positive Parenting | The Parent Practice (teachable.com)

September 9, 2020

How to prepare your child’s sleep for the clock change Sunday 25th October 2020

How will the clock change affect my child’s sleep?

If your child loves to wake up early and you’ve finally managed to persuade them to sleep in past 6.00am, you may be dreading the clock change on Sunday 25th October. Overnight you are back to having an early riser and facing the day at 5.30am again.

But worry not….help is at hand, Mandy Gurney, Founder of Millpond Children’s Sleep Clinic, shares her top tips to minimise the disruption to sleep in your household. With a little advanced planning you can proactively prepare your child for the clock change.

Here’s how….

Tip 1:

Prepare your child’s body clock

About 10 to 12 days before the clock change start putting your child to bed 15 minutes later than usual. For example if their usual bedtime is 7.30pm, move this to 7.45pm.

After three nights of the new time, shift bedtime by another 15 minutes, so it is now 8.00pm.

Continue repeating this process until the bedtime has moved an hour later.

Initially your child may still wake at the same time in the morning, but by shifting their body clock slowly this way, you will find the morning will soon catch up.

Remember to shift naps, meal and milk times as well.

Tip 2:

Let the light in

Light has the biggest influence on our body clocks.

Encourage your child to play outside in the afternoon light, as this will help to keep them up that little bit later at bedtime.

Tip 3:

Wind down before bed

An hour before sleep, encourage your child to have a wind down time. Do something relaxing such as reading a book together before you start their bedtime routine.

However make sure you avoid any screens at this time, research has shown that bright light from these screens can interfere with the production of melatonin the sleep hormone.

Tip 4:

Your bedtime routine

About 30 minutes before your child goes to bed carry out the same series of steps every night. Having a regular routine that you follow each night will enable your child’s body to prepare for sleep as soon as you start this.

A warm bath-

Have a warm, relaxing bath lasting no longer than 10 minutes. A bath before bed should not be playtime as this could over stimulate your tired child. Go straight into the bedroom and get your child ready for bed.

Bedroom lights-

Dim the lights in the bedroom ready for your return from the bath, as this will help with the production of the sleep hormone melatonin.

Story time-

Read one or two quiet stories or sing a gentle lullaby. Have a cuddle and kiss goodnight and tuck them in with their favourite soft toy.

Time to sleep-

Once they’re drowsy, leave the bedroom so that they learn to fall asleep independently. Your child should be asleep about 15 minutes later.

Tip 5:

Morning feeds and meals

It is best to delay your child’s milk and breakfast by 15 minutes every few days too, so they don’t wake early for food.

Tip 6:

Is it time to get up?

To help your child know when they can get up in the morning set up a lamp with a low watt bulb and plug this into a timer switch in their room.

Set the light to come on 15 minutes later than they would normally get up.

Explain that they must stay in bed until the light comes on in the morning, even if initially this means you have to stay in the room with them to enable this to happen.

If your child stays in bed until the light changes give them kisses and cuddles to show how pleased you are.

As you shift bedtime later, move the time on the switch later.

Don’t be tempted to move any quicker than this as your child may struggle to wait and it won’t work.

July 20, 2020

Children’s sleep severely affected by impact of coronavirus

Children’s sleep severely affected by impact of coronavirus, say experts

The coronavirus crisis is having a significant impact on children’s sleep, with anxiety and lack of routine causing serious disruption, experts and charities have warned.

The Millpond sleep clinic, in London, says there has been a 30% rise in sleep inquiries from parents about children aged five to 13 compared with the same period in 2018-19. A common issue is that children are going to bed later and sleeping in more.

“At the moment we are very busy,” the clinic’s founder Mandy Gurney said. “We have definitely seen a spike in six- to eight-year-old children with anxiety impacting their sleep. And for younger ones who are not seeing other babies in parenting groups – I think it will be hard when they start to go out more”.

She added: “Parents are also finding it hard to keep older children’s or teenagers sleep’ on track, as the temptation to lie in is very strong when there is no school to get up for.”

A survey of 2,700 people in April gave the early warning sign about the long-term negative impact coronavirus is having on children’s sleep.

It supports a newly published paper from the Journal of Child Psychology and Psychiatry that suggests the potential for sleep problems to emerge or worsen during and following the pandemic is high.

The survey found that 70% of children under 16 are going to bed later – but are also waking later (57%). It found children were becoming more heavily reliant on technology with nearly three quarters (74%) of parents reporting that their children are using electronic devices more during the coronavirus lockdown.

For full article…..

Feature from The Guardian.com lifestyle 17th July 2020 Sarah Marsh

May 7, 2019

How do I cope with sleep deprivation in the first few weeks with my new baby?

For many of us having a baby may be the first time we encounter sleep deprivation. No amount of reading about it or hearing other parents talk about it can prepare you for it! Tiredness can make you feel irritable and tearful and studies have shown a link between sleep deprivation and postnatal depression.

Are you too wired to sleep when your baby sleeps?

Try to take a nap or have a rest when your baby is sleeping. Don’t worry if you if you feel you haven’t slept. If you are lying down with our eyes closed you may well be asleep without realising it. Numerous sleep studies have shown, subjects awakened from the first stage of sleep often denied having slept at all. A nap of very light first stage sleep will probably make you feel less tired. Even 3 minutes of deeper sleep can have recuperative effects.

Keep your baby nearby for night feeds.

If you are breastfeeding, you are likely to get more sleep if you keep baby nearby; a bedside cot is a safe way of doing this.

Only change your baby’s nappies at night if you think its really needed.

You don’t need to wake your baby up to change her nappy at night. But when she wakes for a feed, take the opportunity to change her. If you are using disposable nappies it is unlikely your baby will even be aware of being wet.

Setting your baby’s body clock.

Make sure you and your baby go out each day; a good dose of afternoon light has been shown to help to establish young babies’ body clocks and will help you to sleep better too.

Ask your family and friends.

Accept all offers of help from family and friends. Arrange a night-shift with your partner so you take it in turns to settle your baby back to sleep at night. And if you have an older child arrange for them to be picked up from nursery or school some days. Now is the time to get help where you can.

Keeping your energy levels up and reducing tension.

Remember to eat! It is important to keep up our energy levels. Having small amounts of protein with every meal and as snacks will keep your blood sugars more constant.

Try to avoid sugary foods and caffeine as they might give you a boost at that the time, but your blood sugar levels will drop much quicker.

If you are feeling the tension of real fatigue and the day’s demands getting on top of you, structured relaxation such as meditation or yoga will help with longer lasting relief.

Getting support.

Try and find a local support group for new parents, where you can meet regularly to share tips and find sympathetic ears. If you feel you are not coping contact your GP or health visitor for help.

The good news is newborns have special sleep patterns and special needs and before you know it things will start to get better: even by 12 weeks your baby will be able to sleep for longer stretches over night and naps will become more predictable.

We can help you.

If you would like to discuss how to get your young baby into good routines and learn more about children’s sleep we offer specific support for babies under sixteen weeks. You can speak to one of our sleep therapists today for a free sleep assessment.

Sleep packages

Call us on 020 8444 0040

June 1, 2018

Help your children sleep well when it’s hot

Sleep well in the summer

We love the warm sunny days with the chance to get outside with our children and enjoy time together. But at the end of a long day playing how can you ensure your child has a good nights sleep in the heat of a sticky bedroom?

Cooling the bedroom

Lighter or no bedding
Light cotton sleep wear
During the day time to help build-up of heat, shut the curtains or blinds and keep the windows closed if the temperature outside is hotter outside than inside. During the night, open the windows if the temperature outside becomes cooler.
Place a fan at a low level near a window to circulate the cooler air at night.
A cool flannel or towel on a fore head or feet. Cool feet help to keep the rest of the body cooler.
A cool shower then rest on top of the bed to dry off – this will help to reduce the body and induce sleepiness
A spray of cool water from a clean plant spray bottle- keep by the bedside to use at bedtime and over night.

Darken the bedroom

Our biological clocks are regulated by light. Getting the balance of enough dark time in the summer months can be difficult. Make sure your child has plenty of exposure to light during the day (not direct sun) and ensure their bedroom is as dark as you possibly make it at night. Darkness triggers the production of the “sleep hormone” melatonin.

Black out blinds are invaluable for blocking out bright morning light and long summer evenings. Try to make sure your child is away from bright light an hour before sleep. This includes all screens and bright bathroom lights too.

Wind down for sleep

Have a wind down time prior to sleep. You should encourage your child to change their activities to something relaxing in the hour or so before bedtime e.g. read to your child or listen to a story tape together.

Clear boundaries

Have clear and consistent boundaries at bedtime, when you say two stories mean two stories, if your child knows what to expect they are less likely to argue.

Bedtime routine

Aim to carry out the same series of steps every night, about 30 minutes before your child goes to bed:

Have a warm relaxing bath lasting about 10 minutes, a pre-bed bath should not be a play time.
Go straight from the bathroom into the bedroom – do not go back into the living area.
Dim the lights: this will help with the production of the sleep hormone melatonin.
Read one to two stories.
Say good night and leave the bedroom.

Your child should be asleep about 15 minutes later.

Bedtime snacks

If your child wants a bedtime snack encourage a snack of foods that contain tryptophan. This amino acid is thought to make some people drowsy such as a banana, warm milk, an oat biscuit, whole grain cereal ,chicken and turkey all contain good levels.

Regular outside exercise

If possible encourage regular periods of outdoor play 20 – 30 minutes three or four times a week. Research has shown increased physical exercise promotes sleep; however aim not to exercise within 3 hours of bedtime.

Praise

Reward children with praise every morning when they have kept to the “rules”. A special trip out or small reward will do wonders do encourage them to keep going.

If you would like help with your child’s sleep please call us 0208 444 0040 or email us for a free assessment.

April 6, 2018

Poor Sleep and Weight Gain: Understanding the Connection

The link between sleep and weight gain

Wondering why you’re finding it hard to shift the extra few pounds you put on over the Easter holidays? It might not just be the number of Easter eggs you indulged in; it may be your sleep that needs addressing. There is a direct link between inadequate sleep and weight gain and while this is not the only factor at play in the fight against that muffin top, getting good sleep will help you in the fight against flab!

Can lack of sleep make you fat?

Poor eating habits and lack of exercise are often not the only key contributing factors to a child’s or adult’s weight. Several international studies in the last 20 years have linked the trend of a rise in adult and childhood obesity and the decrease in our sleep duration. In fact studies of more than 50,000 children support this link.

So what happens to us when we are tired that makes us more vulnerable to weight gain?

Research has shown how sleep impacts our hunger hormones. Not getting enough sleep creates an imbalance in the hormone that drives our appetite- ghrelin, and the hormone that tells us when we are full-leptin.

When we sleep well ghrelin levels are low giving us a normal appetite and leptin levels are high so when we eat we feels satisfied. The imbalance of these hormones means not only do we want to eat more often but after eating we don’t feel full.

Studies have also shown the type of food we crave alters when we are tried. Using MRI imaging researchers showed after a poor night’s sleep the part of the brain responsible for complex decision making is impaired, but the area that responds to rewards is heightened. This means high calorie foods such as burgers, pizzas and doughnuts become more desirable and are the foods we are more likely to choose when tired. In fact one study showed when sleeping less, individuals ate 300 calories more a day compared to what they ate when sleeping well.

Lack of sleep means we have less energy, are more likely to be lethargic and less inclined to exercise.

But the really great news is getting enough sleep will help keep our weight in check… even after one night of better sleep!

March 18, 2018

Clocks go forward Spring 2018

How to avoid bedtime battles and morning meltdowns when the clocks go forward next weekend

We can say goodbye to the cold dark winter, “hurrah”, and even though we lose an hours sleep that night, the benefits of the longer brighter days ahead more than make up for it!
So what impact will this clock change have on our sleep and is there anything we can do in advance to help us move seamlessly into our new time zone?

We will of course not be ready for sleep at our normal bedtime and find it takes longer to get to sleep than usual. Then when the morning comes along we will be tried and groggy and not ready to get up and start the day for another whole hour.

Some people’s body clocks can make the change quickly, but for others it is not so easy.

So for those of us that want to be proactive this is what you can do to help:

Our top tips to avoid bedtime battles and morning meltdowns when the clocks change…

This week in the lead up to the clock change start putting your little ones to bed 15 minutes earlier. Do this slowly, shifting the time every other day. The aim is to move their body clocks so they are falling asleep an hour earlier than before. And just as importantly you will also need to wake your child 15 minutes earlier in the morning!
This will help to regulate their body clock and keep your plan on course.
But don’t just change the time you say goodnight to them, you will also need to move the start of their bedtime routine, nap times and just as importantly meal times. Eating and sleeping go hand in hand with regulating our circadian rhythms so it is vital you change meal times too.
Give clear consistent signals to your child that bedtime is coming with a focused winding down bedtime routine that includes a short bath, a quiet story, a cuddle and then into the cot. Keep the bedroom darkened to help produce the sleep hormone melatonin and just use a small nightlight to help you prepare your child for bed.
Light is the biggest influencing factor on our body clocks and directly impacts on the production of the sleep hormone melatonin, so as soon as you can in the morning get the family outside into the daylight, this will help suppress the sleep hormone and wake your little ones up.

But overall rejoice the fact that we’ve seen the back of winter for the next few months!!

February 6, 2018

Sleep Workshop for Professionals in the Community

Millpond Children’s Sleep Clinic – CPD Certified Sleep Training Workshop for Health Professionals — 6 Hours Continuing Personal Development Training

Helping parents to solve their children’s sleep problems – Based on Expertise, Sound Research and Experience

We have been commissioned to run training for health professionals in the NHS since 2007 and our sleep workshops are now mandatory for staff in many NHS Trusts.

Our popular sleep training study day is CPD accredited and designed to be highly engaging, interactive. The workshop is relevant to all health professionals and community staff working directly with families with babies through to primary school age children.

Our Next Sleep Workshop – when and where:

Date: Wednesday 18^th April 2018

Time: Registration 9.30 am and finishes 5 pm

Venue: 235, Shaftsbury Avenue, London, WC2 8EP

Payment details:

£115, course fee includes a copy of Millpond’s book ‘Teach your child to Sleep’, course materials, lunch and an CPD accredited attendance certificate.

How to book your place:

Places on this study day are limited and subject to payment of course fees.

To secure your place if you are self funding, please make a booking by telephoning the Millpond office on 020 8444 0040.

What the workshop covers:

This workshop aims to provide a forum for the discussion and exploration of children’s sleep problems. Why sleep problems arise, commonly used techniques, assessing a problem and planning a sleep programme.

By the end of the workshop participants will be able to:

Understand children’s sleep cycles/sleep needs
Interpret sleep information questionnaires and diary
Plan a sleep programme
Evaluate intervention

Some feedback from our last workshop:

All of our sessions are evaluated and the feedback we have received has been extremely positive with 100% of participants saying they would have welcomed the session as part of their health visitor training.

‘Within my role as Infant Feeding Specialist – we have a large volume of mothers worried that their child is not sleeping, often equated to feeding concerns – this workshop has provided me with more in-depth strategies to support families with sleep issues. Lots of interesting research to follow-up and incorporate into my practice.’ D Wilson, Infant Feeding Specialist.

“I recently attended the Millpond sleep workshop and it was one of the best study days that I have ever attended. It has had a huge impact on my clinical practice, as I now have a better understanding of sleep cycles, preventing inappropriate sleep association and how to reset body clocks and feel more confident in supporting parents with children with sleep problems.” Nicki Murray Health Visitor.

“A very well structured programme and clearly presented.” A Gibson, Health Visitor

“After 19 years as a HV, I was quite sceptical about how much I would learn from the day, but was pleasantly surprised – a very valuable day.” M Meddings, Health Visitor.

“A very informative and useful day. Information gained is very relevant to my practice.” J Dann, Health Visitor

Millpond trainers:

There will be two trainers on the day, led by Mandy Gurney, founder of Millpond Children’s Sleep Clinic and co-author of the sleep bible “Teach Your Child to Sleep”, which to date has sold tens of thousands of copies worldwide. Mandy has had over 30 years’ experience as a registered general nurse, midwife and health visitor.

January 31, 2018

How to help your child sleep well

Did you know one of the best gifts you could give your child is the ability to sleep?

Sleep is the only thing we do that has the biggest positive overall impact on our bodies and our brain.

It is responsible for controlling our appetite and stablising our blood sugars, supporting our immune system and preventing infection. Helping us to learn both scholarly facts and motor skills by storing and making sense of our memories. Sleep enables us to keep our emotions on an even keel and make logical and creative decisions. Sleep in effect makes us happier, healthier and brighter.

Here are Millpond’s top tips to help your child sleep well

Get your routine right

30 to 40 minutes before your child goes to bed carry out the same series of steps every night – make this routine your bedtime ritual. Having a regular routine at about the same time every night means your child’s body will start to prepare for sleep as soon as you start this process.

The lead up to bedtime

About an hour before your child goes to sleep have quiet time. Tidy away the toys and turn off the TV. Research has shown light from computers, iPads etc. can interfere with the production of the sleep hormone melatonin.

Food for sleep

If your child is hungry at this time, avoid sugary foods and drinks. Instead offer foods that contain the amino acid tryptophan that causes sleepiness. The best snacks should contain carbohydrates and protein and are found in foods such as chicken or turkey with brown bread, peanut butter on whole grain cereal or low sugar cereal and milk.

Warm bath

Have a warm and relaxing bath lasting no longer than 10 minutes.

Keeping the bath to a maximum of 10 minutes means bath time doesn’t become a stimulating play time. The added bonus is coming out of the warm water allows the body to cool quickly triggering the sleep hormone melatonin.

Straight to bed

Then go straight into your child’s bedroom; going back into the living area at this time will lose the focus and magic of the routine and make your child think it’s time to play again.

Lighting

Pre dim the lights in the bedroom. Dim light is another trigger for melatonin production.

Dress for bed

Have their night clothes ready for your return from the bathroom so they can quickly get dressed and climb into bed.

Story time

Read a story and have a cuddle and kiss goodnight then tuck them in with their favourite soft toy so they are warm and cosy.

Now that they’re drowsy, leave the bedroom so that they learn to fall asleep independently.

Mandy Gurney

RGN, RM, DIP HV.

Founder Millpond Sleep Clinic

December 8, 2017

Millpond’s Sleep Specialist Guide to Surviving Christmas

Millpond’s Sleep Guide to Surviving Christmas

Help your child sleep well over Christmas!

Mandy Gurney founder of Millpond Sleep Clinic, lets you into her bedtime secrets for a sleep filled Christmas!

Familiar routines…..

Always keep to your usual bedtime routine. Even if you start it later than you normally would, it’s important to follow the same series of simple steps that your child associates with going to sleep.

Children love the familiarity and security that a routine brings which is especially important if they are away from home.

Wind down…..

Quieten your little ones well before it’s time for bed. Say goodnight to everyone and take them with you to a quiet room. Spend about 10 to 15 minutes in quiet activity such as reading or doing puzzles.

Adapt to surroundings…..

If you have concerns that your child will struggle to go to sleep on the first few nights away from home or with guests in your house, aim to do the bathing and bed time story reading yourself for the first couple of nights until your child is used to the changes.

Say goodnight…..

Say goodnight and settle your child as you would do normally. The first two nights will set the precedent for while you’re away so focus your energies on these.

Don’t worry!

If it does all go pear shaped, make sure that as soon as either you or your family and friends return home, normal routines are reinstated. After only 3 or 4 nights your little one will be back on track.

TOP TIP

If you’re staying with family or friends, bring familiar items from home such as a favourite soft toy, blanket or even their bedding, which has the familiar smell of home as comfort and reassurance

Getting your child’s sleep back on track after the holidays

If it all goes pear shaped and your little one’s sleep has been affected by being away for Christmas or having family to stay, don’t worry. It will only take 3 or 4 nights to get their sleep back on track.

Once you are home or your guests have left, resume your normal bedtime routine immediately.

Start the routine with a 5 min warm relaxing bath with minimal interaction.
Pre dim the bedroom lights.
Read a story or two.
Cuddle and kiss goodnight.

What about your sleep?

Christmas can be exhausting for parents; sleeping is the time when our bodies recover from the excesses of life. Over the holidays eating and drinking too much can upset your sleep patterns.

See our top tips:

Keep hydrated. Drink plenty of water or soft drinks throughout the day.
Avoid that last nightcap! Although having a nightcap can make you feel drowsy, alcohol decreases the amount of REM sleep we get. Missing out on REM sleep will mean you wake feeling exhausted. Give your body time to process the alcohol you have drunk before you try to sleep. It can take an hour or more for the average person to process one unit of alcohol.
After Christmas lunch try drinking herbal or mint tea instead of a cup of coffee. Caffeine will interfere with your sleep drive as it blocks sleep inducing chemicals in the brain; so it is best to avoid caffeine at least six hours before bed.
Get some fresh air and perhaps take the family for a walk, this will improve the quality of sleep for everyone.

The party season and the Christmas holidays often mean late nights, so don’t forget to get some quality sleep yourself – even if it’s just a few hours, so that you start the New Year on the right foot.