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Sleep and SEND- a guide for parents

 

SEND and sleep

As any parent knows having a child who has difficulties with their sleep is exhausting! But as a parent of a child with SEND your child is more likely to be struggling with their sleep, in fact research shows about 80% of children with autism have problems sleeping.

Why your child is struggling with their sleep

  • Children with autism often have difficulties winding down and going to sleep. They may repeatedly get out of bed and refuse to go to sleep unless you are close by.
  • They may also have problems staying asleep and be awake for many hours during the night, perhaps coming into your room or going to other parts of your home.
  • They often find it hard to relax and can have high levels of anxiety, meaning emotional upsets at bedtime and taking a long time to go to sleep.
  • Social cueing difficulties can mean your child finds it hard to make connections in terms of pre bedtime activities and understanding that it’s bedtime. They may have developed a series of nightly rituals and routines that potentially delay bedtime.
  • They can have a poor concept of time and not realise it’s bedtime or recognise tired signs.
  • Research shows many children with autism have irregular secretion of the sleep hormone melatonin, impacting their ability to go to sleep.
  • Your child may have sensory difficulties such as sensitivities to smells, sounds, touch and light that could prevent them both falling asleep and staying asleep.
  • They may have medical conditions affecting their sleep such as sleep apnoea, epilepsy, restless leg syndrome, allergies and gastrointestinal problems such as reflux.

 What can you do to help your child sleep?

  • As most child sleep problems are multifaceted it will help you get a good understanding of your child’s sleeping pattern by filling in a sleep diary for a week or two. This information could also be invaluable when discussing your child’s sleep with health professionals.
  • A visit to your GP may be needed to explore underlying medical concerns, as well as a possible referral to a dietician.
  • Review your child’s sugar and food to ensure they are having sleep inducing foods rather than high sugar snacks in the evening.
  • To help your child understand sleep and the steps of their bedtime routine, visual aids showing their bedtime routine in picture form can really help. You may like to make a booklet or laminate cards and create a Velcro wall chart that you go through with them on the lead up to bedtime each evening.
  • You may also wish to create a social story for your child that you read to them each evening that describes their bedtime routine and makes them the centre of the story. Social stories were created by Carol Gray in 1991 and are meaningful short descriptions of activities and specific actions to help children understand and know what to expect.

Children love routine. You may wish to revisit your child’s bedtime routine:

  • Time your child’s bedtime routine so you have a consistent start time each evening and even more importantly, a consistent wake time in the morning.
  • Aim to avoid all screens an hour before bed. Light from screens can suppress the sleep hormone melatonin.
  • Start their bedtime routine with about 10 to 15 minutes of quiet fine motor such as colouring-in, fuzzy felts, sticking or puzzles.  Or your child may just like a relaxing story at this time.
  • To help your child unwind, from this point on it’s best not to chat too much. Instead use simple sentences or their visual aid booklet to guide and instruct them.
  • Then go for a short relaxing bath in warm water.
  • Go straight into the room they sleep in to get dressed for bed. To stop your child becoming distracted or loosing focus with the routine it’s best to keep everything around the bedroom and bathroom area.
  • Once they are tucked up in bed, read then a bedtime story, at this time of night its best to be to too lively or stimulating.
  • Some children find a massage and or soothing music will help them to go sleep. Do whatever you feel is right for your child’s sensory needs.

Check their bedroom environment.

  • Your child may have their own specific sensory differences that you need to consider. Is their bedroom dark, cool and quiet? Do they find it more relaxing to have gentle sleep sounds playing and a small amber night light? Are there smells that they find upsetting, can you minimise smells from the kitchen and would scented oils help them relax.

 

If you would like help with your child’s sleep please call us to discuss how we can help you.

 

 

Daylight saving 27th March, helping your child’s sleep

What impact will the clock change have on your child’s sleep?

What can you do to help them move seamlessly into the new time zone?

clocks go forward

The clocks spring forward on Sunday 27th March 2022 and we say goodbye to the cold dark winter evenings and welcome the longer brighter days we have ahead of us.

Losing an hour of sleep may not impact an adults sleep too much, but it can play havoc your child’s sleep patterns.

Your child may not seem ready for sleep at their normal bedtime and may struggle to fall asleep, laying awake restless and unhappy in bed. Then when the morning comes  it’s hard to get them up and they seem groggy and not ready to  start the day.

Our top tips to avoid bedtime battles and morning meltdowns when the clocks change 27th March…

  • For about 2 weeks leading up to the clock change start putting your child to bed 10 to 15 minutes earlier every 3 to 4 days.
  • You will need to move the start of their bedtime routine, nap times and just as importantly meal times too.
  • The aim is to advance your child’s body clock so they are able to fall asleep an hour earlier than before.
  • And just as importantly you will need to wake them up 10 to 15 minutes earlier in the morning.
  • In the run up to bed give your child clear consistent signals that bedtime is coming with a focused winding down routine.
  • Try including a short calming bath, a quiet story, a cuddle and then into their cot or bed.
  • Keep the bedroom darkened to help promote the sleep hormone melatonin and just use a small nightlight with a red or amber bulb to help prepare your child for bed.
  • As soon as you can in the morning get the family into daylight, this will help suppress the sleep hormone and wake your little one up.
  • If your child is already an early riser and 5.00 am is their usual wake up time, there is nothing you need to do to prepare other than enjoy a lie-in.

Then you can embrace the lighter mornings and longer days!

Written by Mandy Gurney Founder of Millpond Children’s Sleep Clinic

Sleep and anxiety- how to help your child sleep

It has been a worrying time for us all and it will be no surprise that your children, just like you may have been impacted by fears and worries that have stopped them sleeping. Parents have reported that their child finds it hard to go to sleep, wakes in the night seeking reassurance  and that many are experiencing vivid and scary nightmares.

The figures speak for themselves; at Millpond we have seen a 30 % increase in the number of  sleep inquiries for young peoples sleep. This trend has also been seen in adult sleep patterns. A recent survey, by The Sleep Council of more than 2,700 people’s sleep during COVID-19, found  around half of the respondents (43%) were  finding it harder to fall asleep, with unease around the current situation affecting sleep for three quarters of people (75%).  Women  being twice as likely as men  to report feelings of stress.

Your young person will be very aware of the changes in both their and their family’s lives. They may hear or read the news, over- hear adult conversations and pick up on the general stress in the community about the impact  of COVID 19. They may worry about the future and what this all means for them and their loved ones.

Often these fears only surface at bedtime, when the day is over and there are no distractions to divert their thoughts.

So how can you help your young person manage their sleep at this time…..well the good news is there are things you can do to help.

Anxiety/Worries and Sleep

Anxiety is a natural response to a stressful event. It was essential for survival when we lived in the wild. Our fight or flight mechanism helped us to run away from animals who wanted to eat us. But we now live in a modern world and have very little need for this response. The only problem is our bodies find it hard to differentiate between a real or a perceived danger; being worried or anxious at bedtime can trigger this stress response in our bodies, triggering our sympathetic nervous system.

Unsurprisingly if your body thinks you’re about to be chased by a tiger the last thing  you will be able to do is sleep!

What causes worries or anxiety at bedtime?

There are numerous causes of anxiety in children that can impact negatively on their sleep. These include long term unresolved sleep issues, over thinking or over worrying, nightmares, fear of the dark and monsters, starting nursery or school, family breakdowns and bereavements.

Older school aged children who struggle to sleep are often perfectionists and academic high achievers. They find themselves in a vicious cycle where they worry about how lack of sleep will affect their work, which stops them falling asleep and in turn leads to negative thoughts or even fears about sleep itself.

A typical bedtime

Children with anxiety at bedtime usually struggle to fall asleep and  can lie awake for hours.  They often reappear numerous times in the evening with excuses such as being hungry, thirsty, too hot, to cold or needling the toilet.  You take them back to bed, but in no time at all they are back with more excuses.  This process happens night after night leading to cross and stressed parents and an even more anxious child; you all dread bedtime!

anxiety and sleep
Have a relaxing and calming bedtime

You eventually find yourself getting into your child’s bed just to get them to sleep and then in the night they wake and seek you out again to help them get back to sleep.  The perfect recipe for a tired and stressed family!

Have a stress free bedtime that helps your child sleep well

Start the bedtime routine:

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

“Talking time”

This is the time to  set aside 10 to 15 minutes of one-to-one time with your child. Ensure you put your phone away and make sure you have nothing else you need to do at this point so you can give your child your undivided attention. At Millpond we often call this “Talking Time”.

This will give your child the space to discuss any worries or fears they may have and just as importantly means they are less likely to need to bring them up just before you say goodnight.

If your child doesn’t have anything specific they wish to discuss, as an alternative you could help set a positive tone by discussing 3 positive things about that day. If possible try and find new things each evening. Your child may like to write them in a note pad that you keep just for bedtime.

Get your routine right so your child settles to sleep calmly and happily.

Initially focus the bedtime routine around the time your child naturally falls asleep; even if this seems late.

For example if your child usually falls asleep at 10.00 pm start your routine at 9.15 pm. This way you are allowing 30 minutes for the routine and 15 minutes for them to fall asleep.

Carry out the same series of steps every night – make this routine your bedtime ritual. Having a regular routine means your child’s body will start to prepare for sleep as soon as you start this process.

If your child is falling asleep well in 15 minutes, after a few nights, start your bedtime routine 15 minutes earlier. Repeat this pattern, slowly advancing the start time of your routine until you reach the time that works best for your child.

Have a warm relaxing bath.

Have a warm, 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.

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.

Dim the lights.

Pre-dim the lights in their bedroom, as this will also help with melatonin production. If your child is scared of the dark and requests you leave a light on it’s best to have one the emits a warm amber or orange glow. Turn it on at bedtime and leave it on all night. The warm low level light will not interfere with their sleep and will offer then the reassurance they need.

Dress for bed.

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

It’s time for a story.

Even if your child can read to themselves, read a quiet almost boring 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.

I want you to stay.

Your child may only be able to fall asleep happily if you stay with them. If this is the case you can help build your child’s confidence in falling asleep independently by implementing a slow gradual retreat programme at bedtime.

If you are currently sitting by the side of your child’s bed as they go to sleep, start by sitting just a little further away. Reassure them you will wait for them to be fully asleep before you leave their bedroom. After 3 to 4 nights, move just a little further away from their bedside; you may only move a foot at a time. Keep repeating this process very slowly moving in small incremental steps until you are out of their room and then along the landing as they go to sleep. This process should take about two weeks to achieve.

 

Mandy Gurney is the founder of Millpond Children’s Sleep Clinic and has been advising on baby, toddler and school aged child sleep issues for nearly 30 years. She is a qualified nurse, midwife and health visitor.

How can I help my family sleep well over Christmas?

How to help you and your children sleep well over Christmas.

It’s the count down to Christmas and while your children maybe excited by Santa and what gifts he will bring, you know that Christmas can mean a lot less sleep for all.

It can be hard to avoid your little ones getting over excited and over tired and the overnight stays with family and friends could spell sleep disasters.

The good news is there are simple steps you can take to limit the tears and tantrums for all!

Mandy Gurney lets you into her bedtime secrets for a sleep filled Christmas!

Familiar comforts….

If you are going to be staying away from home, it will help to pack as many familiar items as possible. Thes could be a favourite soft toy, cushion or blanket. The familiar smell and bedding from home will offer comfort and reassurance.

As soon as you can, spend time in your child’s “temporary” bedroom; you don’t want the first time  they enter that room to be bedtime. Put their things away together, have some stories and cuddle in that room and show them the layout of the house such as where you and the rest of the family be sleeping.

Keeping naps on track….

If you have a little one who has day time naps it can be hard to keep these on track when there are lots of demands on your time.

To prevent your baby becoming over tired, keep an eye on the clock and take them away from the “action”, to a quiet space about 15 minutes before their usual nap time. After some peaceful cuddle and story time with you settle them to sleep.

If you are concerned background noise may wake your little one, try settling up some white noise near by to help dull  sudden sounds.

You may wish to schedule some of naps out and about with a much needed walk in the fresh air. This has the added bonus of helping you all burn off those extra calories and the fresh air means you will all sleep better.

Foods to help you sleep….

Limit sugar and caffeine at least 2 hours before bedtime and if your child is still hungry in the evening offer them a turkey snack. Turkey is a high source of tryptophan, an amino acid we convert into serotonin which is a precursor to the sleep hormone melatonin.

Familiar routines….

Whether you are at home or away, aim to keep to your child’s usual bedtime routine. Even if you start  bedtime slightly later on Christmas night, it’s important to follow the same series of simple steps that your child associates with sleep. Children love the familiarity and security that a routine brings which is especially important if they are away from home.

Regular sleep times….

Apart from the main event, it is best to keep to regular bedtimes and just as importantly waking up times,  for the remainder of the Christmas season. Having a well regulated body clock will help your child sleep better and be well rested for the excitement of the days.

Ready for bed….

To help calm your child’s busy and excited mind , quieten them 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 before starting their bedtime routine.

I can’t fall asleep….

If you have concerns that your child will struggle to go to sleep on the first few nights away or with guests in your house, aim to do the bathing and bed time story reading  by yourself for the first few nights until your child is used to the changes. Rather than helping out at bedtime, you could ask grandparents to get your little ones ready for the day in the morning…then you can have a well needed lie-in.

I don’t want to go to bed yet….

Crucially, make sure that your boundaries remain the same.

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

But 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 immediately. It might take about 3 or 4 nights to get back on track but most of all try not to worry and have fun and look after yourself!

Hopefully, you’ll find Christmas bed times as straightforward as they would be at any other time.

Merry Christmas from everyone at Millpond

How to prepare your child’s sleep for when the clocks go back Sunday 31st October 2021

When the clocks go back 31st October, how will this 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 31st 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.

Back to school sleep tips

How to get your child’s sleep back on track after the summer holiday break

Over the summer break you may have been more relaxed about what time your children go to bed and get up in the morning. But now as the new term approaches the challenge of getting everyone up and out in the morning by 8.00am, seems a little daunting! 

Fear no more…..we have a great set of tips ready to help so your child is all prepared for their 1st day back at school.

Reset your child’s sleep

For your primary school aged child:

At least a week before the new school term, start to put your child to bed earlier by 15 minutes every day.

  • At the same time wake them 15 minutes earlier every morning.
  • To help suppress the sleep hormone melatonin get them into the light as soon as possible in the morning.
  • You may want to offer an incentive to encourage your child to get up earlier. 
  • Repeat this pattern until you reach the time that is right for your child’s school schedule.
  • Your child should be falling asleep within 15 – 20  minutes.

 

Help them to feel sleepy:

An hour before bed we recommend:

  • Start thinking about your child’s bedtime 1 hour before you want them to be asleep.
  • Put toys away and settle down for a cuddle, a snack and story on the sofa.
  • ALL screens should be off 1 hour before sleep; this includes phones, tablets and computers as blue light can interfere with the production of melatonin.
  • Lastly, in the hour before sleep don’t let your child have any caffeine or sugary food and drinks.

Their bedtime routine:

  • Have a quiet and calm bedtime routine focused around the bedroom and bathroom area.
  • Carry out the same series of steps every night so your child knows that sleep is coming. They will start to prepare for it as soon as you start the steps.
  • An hour before sleep set aside 15 minutes of Talking Time.  Give your child  your 1:1 attention so they can chat to you about their day or any concerns or thoughts they might have. This will help to avoid discussing these issues just before your child goes to sleep.
  • Then start go for 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.
  • Pre-dim the lights in the bedroom – this will help with the production of melatonin.
  • Have 1 or 2 stories.
  • Avoid any confrontations or discussions at bedtime.
  • Say goodnight and leave the bedroom; your child should be asleep about 15 minutes later.

Reset your child’s morning clock:

Being back at school means an early morning start again for many families. Morning is when we reset our body clock so it’s very important children are woken at the same time each day. A big dose of light will help to get your child up and running, so open the curtains straightaway. Light suppresses melatonin – the hormone that makes us feel sleepy.

For your secondary school aged young person:

Due to a natural shift in the production time of melatonin, young people have a predisposition to go to bed later and stay up later. Over the holidays their body clock may have shifted later by 2 hours or more. The process of bringing their sleep pattern back in line with the school day will take longer. Follow the same steps as above but start 2 weeks before their school start date.

More more details on teen sleep download our free fact sheet.

Jet Lag:How to keep your child’s sleep on track when on holiday

Jet Lag: How to keep your child’s sleep on track when on holiday

With the holiday season almost here, many parents are worrying about how jet lag will affect their children’s sleep routines.

Understandable, as the last thing you want to do is disrupt a good sleeper and it is true that holidays bring a change in our sleep patterns that some children find hard to cope with.

With Millpond’s top travel tips you can have the relaxing family holiday you dreamed of and return home with your sleep routines still intact.

Jet Lag:Planning your travel to reduce its impact and prevent sleep problems

The key to preventing sleep problems with your little ones when you are on holiday is to plan ahead:

  • If you are flying, try to travel during the day, if possible during a nap time.
  • If your child usually sleeps in their own room, book adjoining or family rooms so there is enough space for your child to have their own sleeping space.
  • Pack your child’s favorite bed toy, their night light if they usually have one and a small sheet that has familiar smells from home; this way their holiday bed will feel welcoming and familiar. Travel blackout blinds will help block out any unwelcome light.

Sleep tips for jet lag when traveling on family holidays

To minimize the disruption of jet lag for your child’s sleep on holiday, follow our jet lag survival guide:

  • As soon as you get on the plane adjust your eating and sleeping times to your country of destination. This will get you onto local time as soon as possible.

Preventing sleep problems travelling west:

  • Travelling west means your body clock will adjust quicker; within about 5 days you will be on US time.
  • Be prepared for early bedtimes and early morning starts.
  • Day light will suppress melatonin and help to shift your family’s body clocks to a later bedtime so however tired you feel get everyone out in the bright afternoon and evening light.
  • If your child is starting to flag late afternoon let them have a short nap of no more than 20 minutes; if they sleep too long it will take longer to adjust to local time.
  • Make sure you’ve arranged to have a fun trip out for when they get up to keep them happy and awake til later.
  • For the first few days you are likely to wake too early; try to stay in dim light or darkness resting for as long as possible. To encourage your child to do the same, have a supply of quiet story books that you can read to them.
  • And avoid having anything to eat until as close to local breakfast time as you can make it.

Preventing sleep problems travelling east:

  • Travelling east is more difficult for the body clock to cope with because the day is shorter; it can take about a week to adjust to local time. Be prepared for late bedtimes and late mornings.
  • Follow all the instructions for plane travel and when you arrive have no more than two hours nap that first morning. Once awake make sure your child has plenty of sunlight to keep them going til bedtime. However your biggest challenge will be getting up in the morning.
  • Gradually wake your child 30 minutes earlier each morning and put them to bed 30 minutes earlier each night until they have returned to their usual sleep/wake times.
  • Morning light will be essential in the suppression of melatonin, so make sure you have lots of morning trips to the park planned.
  • Keep meals and snacks as close as you can to local time.

Travelling with less than 2 hours time difference:

  • If the local time difference is less than 2 hours, it will be easier to keep your child on UK time. This way you can all stay up a little later in the evening and even have a lie in. The other bonus is on your return home; your child will slip back into their usual bedtime.

Managing your child’s bedtime routine when you reach your destination

  • When you arrive at your holiday spend time in the “new” bedroom with your child helping them to become familiar and happy with their surroundings.
  • Start by preparing their bed first; put their things away together, even play games and read stories there if you have time; you don’t want bedtime to be the first time they go into that room.
  • Every night follow your usual bedtime rituals, just as if you were at home.
  • The bedtime routine should be something you “pack” with you whenever you travel just like your tooth brush! Children love the security of familiar routines and will drift off to sleep happily.
  • If you are all in one room in a hotel and your child is used to sleeping alone the bathroom is a good place to “hide” while your child settles to sleep. After your child has been asleep for 10 minutes they will be in deep sleep and difficult to stir, so this is when you can reappear without fear of waking them.

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.

 

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.

child sleep well

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

Clocks Go Forward, Spring 2017

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Get ready for the clocks going forward in March

The clocks spring forward on 26th March 2017 and at last the official British Summer time begins. We can say goodbye to the cold dark winter.  Although we lose an hour’s sleep the night the clocks change, the benefits of the longer brighter days ahead more than make up for it!

How will the clocks going forward impact on our sleep?

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 lay in our beds for an hour unable to sleep. 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.

What do I need to do to prepare my children for the clock change?

Be proactive:  For about 2 weeks leading up to 26th March start putting your little ones to bed 15 minutes earlier.

Don’t rush:  Move your child’s bedtime slowly, shifting the time every 3 to 4 days. The aim is to move their body clocks so they are falling asleep an hour earlier than before.

Changes to bedtime:  Once you start to move the start  time of  your child’s bedtime routine, this will also change nap times and most importantly meal times too.

Time to wake up:  Don’t forget to adjust your child’s wake up time.  Wake your child 15 minutes earlier in the morning. This will help to regulate their body clock and keep your plan on course.

Bedtime routine:

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 bed.

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.

Most of all, look forward to warmer weather, sunny days and lighter evenings.

Contact
e: sleep@millpondsleepclinic.com
t: 020 8444 0040