December 5, 2019

How can I help my child 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, as a parent 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, but the good news is there are simple steps you can take to limit the tears and tantrums.

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

Familiar comforts….

If you are going to be staying in ‘strange quarters’, it will help to bring as many items from home as possible such as 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 “new” bedroom; you don’t want the first time he enters that room to be bedtime. Put his things away together, have some stories and cuddle in that room and show him 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.

So your baby doesn’t become over tired and fractious, keep an eye on the clock and take her away from the “action”, to a quiet space about 15 minutes before her usual nap time. After some peaceful cuddle and story time with you settle her to sleep.

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

You may wish to schedule some of her 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 him 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 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 her well before it’s time for bed. Say goodnight to everyone and take her with you to a quiet room. Spend about 10 to 15 minutes in quiet activity such as reading or doing puzzles before starting her 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 from home or with guests in your house, aim to do the bathing and bed time story reading by yourself for the first couple of 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

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.

December 8, 2017

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.