Our message today focuses on two simple things: eating and sleeping…
Eating
Have you had a change in circumstances – a loss of job or a reduction in earnings? If so, your child might now be entitled to free school meals. Find out if you’re now entitled.
If you’re finding it difficult to access food because of money problems, self-isolation, or whatever the reason, you might be able to access emergency food support. Check out Leeds Food Aid Network and Leeds Money Information Centre.
Don’t feel awkward – ask us and we’ll try to help you access the help you need right now.
Sleeping
Has your child (or you) experienced sleep problems during lockdown?
Perhaps with your child, read The Good-Night Guide for Children – full of facts about sleep and its importance to us all. Did you know, for example, that when we sleep, we go through sleep cycles that last about 90 minutes and after each cycle, we come to a point of partial awakening? (And it’s at that point that we’re likely to wake up.)
Millpond Sleep Clinic is a specialist in children’s sleep. Millpond’s top tips to help your child sleep well are below. The NHS have some similar healthy sleep tips for children.
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 and other devices 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, quiet and relaxing bath lasting no longer than ten minutes. Keeping the bath to a maximum of ten 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.
(You might also want to check out a night time meditation.)