healthy sleep Archives | Creating Together Parkdale

Foods to Foster Sleep in Children

December 28, 2019 by Creating Together

Getting back into routines after the holiday season can be tricky for most of us, especially sleep routines.

If your child is taking solids and is not settling or sleeping well then it is a good idea to take stock of what they are eating and drinking throughout the day but especially during that very last meal before bedtime.

Are you curious to know what kinds of foods will help your toddler and child fall asleep more easily?

Try these favorites…

Wholewheat bread

A slice of toast with tea and honey will release insulin, which helps tryptophan get to your brain. Once there, tryptophan turns into serotonin, which murmurs: “time to sleep”.

Bananas

They’re practically a sleeping pill in peel! Bananas contain a bit of soothing melatonin and serotonin, as well as magnesium, a muscle relaxant.

Honey

Drizzle a little in your warm milk or herb tea. Lots of sugar is stimulating. But a little glucose tells your brain to turn off orexin, a neurotransmitter linked to alertness.

Warm milk

Milk has some tryptophan, an amino acid that acts like a sedative, and calcium, which helps the brain use tryptophan.

Almonds and peanut butter

They are an excellent source of many nutrients, as one ounce contains 14% of your daily needs for phosphorus, 32% for manganese and 17% for riboflavin. A handful of these heart-healthy nuts can be snooze-inducing, as they contain both tryptophan, a nice dose of muscle-relaxing magnesium, as well as melatonin.

Oatmeal or Rice

Similar to rice, oatmeal is high in carbs and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin. Add some honey and cinnamon and you’re sure to get a crowd pleaser!

Kiwi

According to studies on their potential to improve sleep quality, kiwis may also be one of the best foods to eat before bed. Eaten an hour before bed, we fall asleep quicker and are more likely to stay asleep longer. The sleep-promoting effects of kiwis are thought to be due to their content of serotonin, a brain chemical that helps regulate your sleep cycle. It has also been suggested that the antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects.

Turkey

A 1-ounce (28-gram) serving contains 5% of your daily needs for riboflavin, 5% for phosphorus and 9% for selenium. The tryptophan in the turkey works when your stomach’s empty, with some carbs. A lean slice of turkey on some wholewheat bread in the evening, becomes an incredibly simple and effective sleep inducer!

Tip: It takes around an hour for the tryptophan  in foods to reach the brain, so give a snack well before bedtime.

Creating a Consistent Nap and Bedtime Routine

December 6, 2019 by Creating Together

Research tells us that bedtime routines are associated with better sleep quality for both adults and children (Sadeh, Tikotzky, and Scher, 2010). Other studies have highlighted the importance of bedtime routines in developing a healthy attitude towards learning, reading and ultimately school. Children who read regularly with their parents as part of their bedtime routine (or are read to by their parents) show improvements in language, reading and literacy rates as well as better school readiness (Davies & Bridgman, 2012). Studies have also found associations between bedtime routine patterns of brain development, and socio-emotional skills development and a stronger parent-child relationship (Spagnola & Fiese, 2007).

“Creating a bedtime routine for a child is a simple step that every family can do,” said principal investigator and lead author Jodi Mindell, PhD, professor of psychology at Saint Joseph’s University and associate director of the Sleep Center at Children’s Hospital of Philadelphia. “It can pay off to not only make bedtime easier, but also that a child is likely to sleep better throughout the entire night.”

So if bedtime routines are so important, what are the key ingredients? Last month’s information session had a few tips to share.

Give a warning, and signal the start of the wind-down. Just before bedtime, give your child advance notice that the day is winding down. Your child may be too young to judge time yet, so saying something like “five more minutes” is not likely to be understood. However, they do understand time by association – Begin the first part of your routine (running the bath water, putting the toys away, or however your particular routine begins) to signal the start of the wind down.

Consistency. The key is to put together a predictable sequence of events that you can be consistent with following, in the same order every night. The actual routine will evolve and change as your child grows, but the basics remain the same. For example, the bedtime routine might involve getting their pajamas on, brushing their teeth, reading a bedtime story, and dimming the lights. It could include a bath and a song, and a story, another song, and a snuggle – It’s up to you to decide, but set a specific time and stick to it – your child’s body clock will adjust much more quickly to the routine if the routine follows a natural and consistent pattern.

Offer a snack. A light snack that includes both protein and carbohydrates — for example, a small piece of cheese and one half slice of whole-wheat bread — will induce sleep and help your child stay asleep through the night. The carbohydrates make them sleepy, and the protein will help keep their blood sugar level on an even keel until breakfast. Be sure to brush their teeth after they eat.

Take a warm bath. By raising your child’s body temperature slightly, you’ll make them more prone to sleepiness. Also, playing with their bath toys allows them to relax.

Get dressed for bed. Choose comfortable, non-binding pajamas, that are neither too warm nor too light.

Read a favorite story to your child. This is a particularly comforting routine for your toddler, particularly if it’s a favorite story that’s associated with bedtime, such as Goodnight Moon. (As your child grows, he’ll want more stories and more variety.)

Create a welcoming sleep environment. Play soft music while you read. Turn the lights off (nightlights are not recommended) and leave the door slightly ajar with the light on in the hallway.

Make sure your child has a friend to sleep with. A favorite doll, teddy bear or blanket provides comfort. Do not give such items during early infancy as they may be risk factors for crib death.

Research

Davies G, Bridgman C. Improving oral health among schoolchildren–which approach is best. Br Dent J. 2012; 210(2):59–61.

Hale L, Berger LM, LeBourgeois MK, Brooks-Gunn J. A longitudinal study of preschoolers’ language-based bedtime routines, sleep duration, and well-being. J Fam Psychol (2011).

Mindell JA, Li AM, Sadeh A, Kwon R, Goh DY. Bedtime routines for young children: a dose-dependent association with sleep outcomes. Sleep. 2015;38(5):717–722.

Sadeh A, Tikotzky L, Scher A. Parenting and infant sleep. Sleep Med Rev. 2010;14(2):89–96.

Spagnola M, Fiese BH. Family routines and rituals: a context for development in the lives of young children. Infants Young Children. 2007;20(4):284–299.

Trouble Sleeping? What to do…

November 19, 2019 by Creating Together

It’s not uncommon for babies, toddlers, and young children to have trouble falling asleep. In fact, 1 in 3 children show an unwillingness to go to sleep. Children can also experience a number of other sleep-related challenges, such as night awakening, nightmares, night terrors, and sleepwalking.

While each child has a different sleep pattern, on average newborns sleep 16hrs / day up to about 6 months of age, and then an average of 14hrs / day between the ages of 6 months and 1 year. By the age of two, most children have spent more time asleep than awake and overall, a child will spend 40 percent of his or her childhood asleep. Sleep is especially important for children as it directly impacts mental and physical development. While this reduces as they age, toddlers and preschoolers still sleep between 10 and 13 hours / day.

When sleep patterns are disrupted, this can lead to irritation for the child and exhaustion for the parents.

Sound familiar?

This month’s information session at Creating Together focuses on various sleep issues, and gives parents and caregivers some tips and tools to address them.

Understanding common sleep issues and what to do about them

Night Awakening

Night awakening is common – this is when a child wakes up in the middle of the night and can’t seem to settle back to sleep. They may call out, get out of bed. Often they crawl into the parent’s bed and stay the night.

What to do: Allowing the child to stay in your bed can develop a dependency on the parent to resume sleep. The child should be reassured and brought back to their own bed. They will eventually learn self-soothing strategies.

Nightmares

Stressful things that happen during the day can turn dreams into nightmares. Nightmares may be a way to relieve the pressures of the day. Things they are dealing with at home, school, or a life transition, can cause nightmares. Another thing that may cause nightmares is watching scary movies or reading scary books, especially before you go to bed.

What to do: Going to bed and waking up at the same time every day can help, and it is suggested that you avoid scary books or movies, and avoid eating or taking part high activity just before bedtime. Comfort items such as a blanket, stuffed animal, or nightlights can also help.

Night terrors

Night terrors happen when a child wakes in horror – perhaps screaming in panic. Unlike nightmares, the child doesn’t remember what led to their feelings of intense fear. They can be caused by a traumatic life event, fever, sleep deprivation, or medication that affects the brain.

What to do: The National Sleep Foundation suggests doing calming things before bed, and having a consistent sleep schedule. During the episode, you can wait it out, or you can speak calmly and softly, using gentle reassuring gestures (e.g., hand squeeze, back rub). Do not attempt to wake your child with abrupt shaking, as this can actually make the problem worse.

Sleepwalking

Sleepwalking happens in about 15% of children, and most often in children between the age of 4-12years. They may walk aimlessly around the house, appearing uncoordinated or start going to the bathroom in an area of the house that isn’t the toilet. Sleepwalkers tend to go back to bed on their own and they won’t remember what happened in the morning.

What to do: A bell hung on the door can help offer some reassurance so you can hear your child sleepwalking. It’s important, of course, to keep a sleepwalker safe. Precautions should be taken so the person is less likely to fall down, run into something, or walk out the front door while sleepwalking (eg., gates, clearing furniture and toys from pathways). For kids who sleepwalk often, doctors may recommend a treatment called scheduled awakening. This means your parent will gently wake you up a little before your usual sleepwalking time, which can help stop sleepwalking.

Resources

Kids Health: Sleepwalking – https://kidshealth.org/en/kids/sleepwalking.html?WT.ac=k-ra

National Sleep Foundation – https://www.sleepfoundation.org/sleep-topics

App – I See Animals Sleeping (a bedtime story) – https://apps.apple.com/us/app/i-see-animals-sleeping-bedtime/id698795330?ls=1