Tag Archives: sleep

When sleep does not come easily…

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A few more thoughts on sleep…

As a general rule of thumb, well-rested children awake on their own and  in good spirits. If your child doesn’t get out of bed in the morning without a wake-up call, or awakes in an unpleasant mood,  it’s a likely sign s/he is not getting adequate rest.

Television, video games, computers, and other entertainment devices can and usually do interfere with sleep patterns.  I recommend limiting your child’s exposure to these devices,  and  avoiding them altogether during the several hours before bedtime.

Sometimes sleep eludes even the most exhausted children. When the regular evening ritual – warm bath, short story and snuggles – doesn’t cut the mustard, I have a few tried and true strategies for helping a little one settle down. These are especially useful on those evenings when excitement and anticipation can keep us awake like, for instance, the night before the first day of  school:

Massage: light, gentle massage of the tummy or feet can be very relaxing and seems to work most effectively right after a warm bath.

Warm tea or milk: for many years my son’s bedtime ritual included a lukewarm cup of chamomile tea. He would sip his tea while I read aloud.  I highly recommend this lovely ritual even if your child doesn’t have difficulty settling down. You’ll be lucky to finish the story before your little one is snoozing…

Quietude: I am a big fan of homeopathy and I find Quietude to be an effective, safe, non habit forming remedy for sleeplessness. The remedy comes in a sweet-tasting little tablet that easily dissolves in the mouth. Most larger health food stores carry Boiron homeopathic remedies. Read more about it at http://www.boironusa.com/products/name.html

It’s easy for everyone to fall out of sync with healthy sleep patterns during the summer months, and it may take a week or two of consistent bedtime rituals to get things back into a steady routine. Healthy sleep habits develop through caring consistency.

What sleepy-time strategy works well for your children? Post a comment to join the conversation!

Given the right kind of  support even the youngest child can learn to manage many aspects of life independently. My next post will focus on the topic of dressing for independence. Stay tuned!

Sweet Dreams,

Delila

The Importance of Sleep

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Hey Wize Mamas,

Have the first-day-of-school jitters hit your household yet?

As summer draws to a close, eager children and anxious parents anticipate the first day of school.  Whether your child is starting preschool or heading off to kindergarten, the transition represents an important milestone for the child and the family.

Even with a few solid years teaching experience under my belt, I was not emotionally prepared for my son’s first day at Montessori preschool. I adored the classroom environment and the teacher I had carefully chosen for him; his classroom felt like a home away from home.  Still, when the day came to leave my three year-old at the threshold of his first real experience away from me, I was devastated. I cried that morning and for many mornings after, grieving what I understood to be the first of many steps which would inevitably lead him further out into the world.

Parenthood is both joy and heartache, sometimes all at once.  It seems like just yesterday we passed that first momentous milestone and now another quickly approaches; my son is heading off to high school in a few weeks. As I was pouring over my notes in preparation for fall Parent Orientation, I realized the timeliest tips are useful at any age.

Over the next few days I’ll be sharing what I feel are the most important things a parent can do to ease the transition to (or back to) school:

Preparing for a School:  The Importance of Sleep

While the chronic effects of exhaustion are something to which many busy adults have become accustomed – hey, isn’t it about time for that mid-afternoon latte? –  fatigue seriously affects both adults and children. Fussiness, irritability, and lack of attentiveness are symptoms of fatigue.  Lack of sleep interferes with learning, affects social behavior, and creates an obstacle to success in school and life.

While most people may aim for eight hours of sleep per night, research cited in Newsweek* magazine recommended at least 10.5 hours of sleep for sixth grade children.  Younger children, experts say, need even more sleep for optimal health and development!  Research also indicates that when parents provide consistent sleep routines for the family, children are happier, more self-assured, less demanding and more sociable.  Same benefits apply to adults, of course.

Experts offer the following tips for helping children get adequate, quality sleep:

  • Set a regular time for bed each night and stick to it
  • Establish a calm bedtime routine, such as a warm bath, followed by a short story
  • Avoid big meals close to bedtime, and no caffeine within six hours of sleep
  • Make evening play relaxing; avoid television before bed
  • Create a quiet, dim, relaxing space for sleep. If necessary, use a small nightlight.

Family rituals around bedtime should be simple and calming.  A warm bath, a short story, and little snuggle are all most children need to settle down for a restful night’s sleep. The same sort of routine works wonders for grown-ups too :)

What is your favorite family ritual? Post a comment to join the conversation!

Until next time,

Delila

*Newsweek, Fall/Winter 2000