Out and About Spring 2021

Out&About wellbeing

EDUCATION We all know how important sleep is and AMANDA BAILEY explains some of the science behind tips and techniques to help your child enjoy a peaceful bedtime

Neuroscience is the scientific study of the nervous system and provides insight into the way we feel, think and act, including sleep. Leading circadian neuroscientist Russell Foster, who studies sleep cycles of the brain, cites three main reasons for sleep: n for restoration: some genes associated with resting and healing are only turned on when we sleep n for energy conservation, as our bodies clear toxins, restore and rebuild n for brain processing and memory consolidation: sorting and storing information from our day and, coming up with those innovative insights into our current thoughts. The National Sleep Foundation produces helpful guidelines regarding average recommended hours of sleep: typically a school-aged child aged 6-13 years old needs 9-11 hours. If your child is ‘stringing along bedtime’ at 7pm, it might be too early for them, especially if they are waking at 4am. Melatonin is a hormone produced by the pineal gland and we need to release enough in order to sleep well. It typically starts working after 30 minutes, when levels in the blood increase and is heavily influenced by light. Foster’s research shows the key role of the ‘biological clock’, set by specialised light sensors in the eye. To facilitate good sleep, make the bedroom as dark as possible, while significantly reducing the amount of light exposure before bedtime. Avoid the blue light of screens for two hours before bedtime, or encourage teenagers to use a blue light filter or night-mode on devices. If your child is used to a light at night always use red or dark orange bulbs or LEDs. HUE bulbs are also worth considering, as they change colour according to the time of day.

building with some Lego, colouring together, following a pattern using hama beads or diamond painting, playing with slime, walking in nature. Ideally stick to the same routine seven days a week, and if your routine ‘slips’, this is particularly common during school holidays, reset the body clock ie wake time, eating time, bed time a few days before the beginning of term. Sticking to the same pre-sleep sequence adds a further layer of security, keep cleaning teeth, undressing, bath time or shower, story sequence the same every night. Children intuitively ask for the same story to be read over and over at bedtime. They know this provides reassurance and security, if not the same story, limit the selection of bedtime stories or calm, relaxation music. If your child has a bedtime snack, choose one high in magnesium – bananas, apricots, smashed avocado, almond or peanut butter on toast – known to bring about calmness and relaxation. For parents of teenagers, hormonal changes in adolescence have a huge impact on the body-clock and sleep patterns. Waking time and bedtime is delayed by approximately two hours, so a 7am alarm for a teenager is the equivalent of a 5am start for a parent in their 50s, don’t think they are being lazy. A human’s innate drive is to sleep. If you’re still concerned about sleep, – yours or a member of your family – there are many other factors to consider. You may like to contact your family GP. Alternatively I offer bespoke courses to help young people and families reduce anxiety and increase calmness, which support facilitating life-enhancing good sleep behaviours.

Be mindful – if you leave a door ajar, the landing or bathroom light needs to be red. If not, it’s like shining the sun in your child’s face, while simultaneously shouting ‘Wakey, Wakey’. Parental focus of concern is predominantly on sleep patterns, but solutions are found in routines established during waking hours. Self-confidence is important for children and as far as sleep is concerned a predictable bedtime routine is essential, ideally beginning after dinner. A relaxing, calm playtime will facilitate a sense of connection and further enhance a sense of security – breathing technique, parents can breathe in simultaneous pairs: Double Bubble or lie in a family group If your child finds it difficult to relax into sleep try The Bubble – parent and child breathing together. n Take your child into a sitting or lying hug. n Place your hands on the child’s diaphragm – under the tummy button. n With your child in your hug simultaneously take 10 deep nasal breaths into the belly. n Make sure your child can feel your belly inflating at the same time as you feel your child’s belly inflating. n The Bubble activates the relaxation and calming response and provides a strong feeling of safety, relaxation and connection. Depending on the number of people in the family who would benefit from this

Amanda Bailey offers a number of bespoke and group courses to help children, young people, adults and families reduce anxiety and increase calmness, visit www.beberkshire.co.uk or send an email to: amanda@beberkshire.co.uk or call/text on 07909502667

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O&A SPRING 2021