Child Perspective » night time

Helping Kids Spring Forward

Emily — Fri, 12 Mar 2010 18:28:43 +0000

The upcoming time change is hard on everyone. It can throw off sleep, mood, attention span, and even appetite. It can be especially hard on children.

Tips to Help Kids Roll With the Time Change

Begin shifting the child’s bedtime. Put him to sleep a few minutes earlier each night for a few nights before the clock changes. The shift should be subtle enough that the child is still able to fall asleep.
Spend time outside. Being in the natural light automatically helps one’s internal clock adjust. Exposure to bright light in the morning (even the indoor kind) is said to help.
Be active. Loads of physical activity is critical for kids on so many levels. For the purposes of this tip, physical activity will help ensure that your child falls asleep more easily at night.

There are very useful techniques for helping your child wind down at night. This is a good time to employ these techniques. You can learn more about them here:

Unwind for Bedtime , Bedtime Breathing, Calm Yourself to Calm Your Kids

Bedtime Breathing

Emily — Wed, 23 Sep 2009 00:08:40 +0000

Here is a fun exercise that your kids will love! You might too.

Bedtime Breathing

by the Sleep Fairy

Teach your child the value of controlled, slow breathing. It’s an easy relaxation technique they’ll be able to use on their own.

Breathe slowly and deeply, in… and out…

Breathe in calm and happy, breathe out worries.

Breathe in warm sunshine, breathe out stale air.

Make up your own:

Breathe in Grandma love, breathe out grand-daughter love.

Breathe in wild flowers, breathe out lazy rainy days.

Breathing out doesn’t always have to be the negative, we are filled with all sorts of positive things to release into the world!

Let your mind wander, you are on your way to dreamland anyway so go ahead and free associate. And breathe, breathe, breathe…

Your key to success begins with creating regular bedtimes and an enjoyable relaxing routine. Find some ideas below from the series Quiet Night, Happy Night:

Calm Yourself to Calm Your Kids

Emily — Sat, 19 Sep 2009 21:52:33 +0000

Ever wonder why your kids seem to flip out on days that are already stressful? It can feel spiteful. Like they are out to get you.

But in those glorious moments of sanity, we know that’s not the case. It has more to do with science and child development than spite.

You see, every child is highly attuned to her parent’s mood and energy, beginning before birth. Before the autonomic nervous system has developed, the baby looks to her primary caregiver for cues on her emotional state (arousal, recuperation, fight or flight, etc). This is a biological instinct that allows the child to develop a unique bond with her parents. This bond continues to develop as the relationship evolves, leaving children deeply tuned in to our energy and moods.

So, when a reader recently described this very thing, I was delighted.

One thing that helped me when I used to snuggle with my son to help him to go to sleep was breathing as if I were sleeping, a bit exaggerated, slow and deep.

Yes! That’s another example of how children’s autonomic nervous system is still developing.

This slow, deep breathing is a favorite stand-by in our house too. It’s super effective! Especially compared to the nights when I would anxiously count down the minutes til they fell asleep with the long to-do list scrolling in my mind. My kids seemed to stay awake longer!

In fact, I would have the opposite result when I completely relaxed my mind and body. The process of relaxing myself simultaneously soothed whichever child I was snuggling.They would also fall into a deep, relaxed place where they quickly drifted off to sleep.

Try it out. Bedtime might turn enjoyable again. Let us know.

Your key to success begins with creating regular bedtimes and an enjoyable relaxing routine. Find some ideas below from the series Quiet Night, Happy Night:

Sleeping Around

Emily — Tue, 15 Sep 2009 15:18:17 +0000

I stumbled upon a video today on Juice Box Jungle that relates to the current bedtime series: Quiet Night, Happy Night.

Take 2 minutes to check it out and then come back to write your comments. Your reactions will help guide the rest of the series. I will be addressing separation anxiety, nighttime fears, nutrition, relaxation, and important books pertaining to sleep issues.

Your key to success begins with creating regular bedtimes and an enjoyable relaxing routine. Find some ideas below from the series Quiet Night, Happy Night:

Lowering the Child’s Bedroom

Emily — Thu, 10 Sep 2009 13:39:36 +0000

When adjusting your child’s sleep habits, don’t forget to consider the bedroom. Spend some time sitting in your child’s room and looking at it through the child’s perspective. Apply these general questions to the bedroom:

Is the space simple, clean, and beautiful?
Is it peaceful and serene or busy and stimulating?
Does your child enjoy being in her room during the normal activities of the day?
Are items (books, toys, clothing) thoughtfully organized for the child?
Can your child complete age appropriate tasks independently? Bedroom tasks might include: dressing, putting away clothes, making bed, putting dirty clothes in a laundry hamper?
Can your child access age appropriate activities independently?

These questions will shed light on whether her bedroom really feels like her bedroom. The first step to your child feeling comfortable in the space is developing a sense of ownership and control. Your little one loves to have control. Give it to her in the appropriate times and you will battle less. Guaranteed!

Making the bedroom her bedroom:

Encourage your child’s comfort and independence in her room during the daytime.
Provide easy access to the essentials (bed, clothes, books, toys)
Invite her participation in creating a desirable space.
Play music and have a dance party in there.
Create happy memories in the bedroom (fun and relaxing).

Let’s look at the specifics:

Bed

Can your child get in and out of bed independently? Consider placing a small futon or mattress on the floor, even for a baby. It will be just the right height for your child to get in and out of independently when she is old enough to move around. This is true for all furniture, try to offer something child-size. Once you have made the bedroom safe, it is more interesting to move about it freely rather than be confined to a crib. (Note: Our babies slept in co-sleepers and then mattresses next to our bed until the early stages of potty-training were complete, then we moved the mattress into their room. It was a smooth and natural transition.)

Walls

Hang a mirror at eye level for your toddling child or just above the mattress for your infant’s pleasure. Children love to look at themselves and this is age-appropriate and healthy! They are able to learn so many things, including simply being “ready” to go (clean face, combed hair). If your toddler or older child can check her own face and hair, it removes you from a possible battle. Just encourage her to look carefully in the mirror to see if she is ready to go. Another step toward independence.

Do you have beautiful art hanging in your child’s room? Take advantage of the young child’s extreme sensitivity and expose her to beautiful art (focus on art with other children, animals, or nature and avoid popular media images). Hang these at eye-level, to help strengthen her sense of belonging and inclusion.

What else can you do to create a comfortable sleeping environment for your child?

Your key to success begins with creating regular bedtimes and an enjoyable relaxing routine. Find some ideas below from the series Quiet Night, Happy Night:

Is “Goodnight” Still Taking All Night?

Emily — Sun, 30 Aug 2009 16:06:14 +0000

After shocking some of you recently with my suggestion to set limits and be consistent – okay, maybe it was the notion of your sweet kid sleeping on the bathroom floor (GASP!) that ruffled your feathers – I realized it was time for a series. A bedtime series.

You will want to follow this conversation, because it will review many aspects of sleep, including: the child-friendly bedroom, separation anxiety, fear, and relaxation. In the meantime, I urge you to share your nighty-night tales of woe or glee by comment or email today.

And, as referenced in the previous post, remember to set reasonable, natural consequences and be consistent. Also remember to let things go more often than not. I read recently that kids are like water in a hose. Where they notice a weakness, they will overwhelm or deluge it. Choose your battles wisely, and hold strong to the ones you choose. It’s in your child’s best interest.

Your key to success begins with creating regular bedtimes and an enjoyable relaxing routine. Find some ideas below from the series Quiet Night, Happy Night: