Showing posts with label Sleep. Show all posts
Showing posts with label Sleep. Show all posts
Wednesday, March 18, 2015
The Shift to Daylight Saving Time Continues to Torment
Whining increased? Meltdowns over seemingly insignificant issues pooling on your kitchen floor? Does it seem as though your child’s communication system has deteriorated to one phrase - “No! You are not the boss of me.” Are the kids waking up in the middle of the night and staying awake? Are they waking early? Or, are you pulling them out of bed in the morning? Have the bedtime battles reappeared? Do you suddenly feel like a three legged monster with a child stuck to your leg refusing to leave your side? Has the rate of aggression gone up?
If everyone in your family is irritable, lethargic and feeling downright nasty don’t blame it on the phase of the moon, a growth spurt, allergies or even “spirit.” No, the odds are high that despite the fact it’s been days since we sprang forward the tentacles of daylight saving time are still messing with our body clocks leaving everyone feeling lousy.
So what can you do other than wait it out?
• Slow down. Even if it means canceling an event, or skipping a lesson or practice. Stop. Stay home. Rest. Stop pushing and rushing.
• Expect to help the kids more. True a mere two weeks ago they could happily dress themselves, finish their homework, feed themselves, go upstairs alone and get in the car independently – now they can’t. Instead of fighting over it, expect it. Before anyone falls apart demanding assistance proactively ask, “Is this a day you need some help?” If the response is “yes,” help, but gently nudge by reminding them. “Soon we’ll be through day light saving time shift and you’ll be able to do this again.”
• Offer more soothing and calming activities. Back rubs, massage, rocking, holding, reading, water play, Play-Doh, listening to music and going for leisurely walks can calm everyone.
• Recognize you are tired too. Turn off the video. Get off Facebook and go to bed. Your body is screaming for a little respite. If possible take a power nap after lunch. Limit it to twenty to thirty minutes long. Set your alarm so you don’t sleep longer and mess up your night time sleep. Even if you don’t fall asleep you’ll feel more relaxed.
• Continue to maintain your routine on the new time schedule.
• Be strong. Another two weeks and we should be back in sync.
Wednesday, May 28, 2014
Tips to Getting the Kids through the Door, Off the Swings, and into Bed without the Tears
It’s been an exhausting day, yet you have managed to pick up the kids, get them outside to play in the yard and put together a decent family dinner. Feeling rather proud of yourself, you open the door to announce it’s time to stop playing and come inside to eat. In your imagination, this is the moment when both kids immediately begin cheering, exuberantly shouting their gratitude for your outstanding effort. But instead the youngest, dashes away, screaming, “No, you can’t make me!” It’s tempting to grab him and shout in his face, “You ungrateful little jerk!” But instead you sigh deeply, wondering if you are the only parent on the face of the earth, who can’t even get her kids inside the door without screaming. Lynn and I want you to know you are not alone in your frustration and it really is possible to get through the day without losing them at the door.
Stopping one thing and starting another is called a transition.
Transitions are minefields for meltdowns.
That’s because they are often synonymous with surprises; a major trigger for spirited kids.
Summer is filled with transitions.
- Shifting from sleep to awake is a transition.
- Taking off pajamas and putting on clothing is a transition.
- Going out the door and getting in the car is a transition.
- So too is opening the car door and walking into camp, leaving a friend’s house or the beach, stopping play for clean-up or bedtime, or discovering that dad is picking up the kids, instead of mom.
Fortunately the most difficult transitions tend to be predictable.
They occur daily. Yet without preparation they also have the potential to wreak havoc every time. So how can you make them better?
1. Identify the most challenging transitions. Stop and think about the 3 most difficult times of the day. Odds are, every one of them is a transition; requiring your child to stop one thing and begin another. Select one to focus on today.
2. Sit down with the kids and make a visual plan. We know, Lynn and I are always touting visual plans. That’s because they work! Once you have identified that stickiest transition, grab a piece of copy paper and draw out four to six frames like a cartoon. In each frame have the kids draw a picture of one step they will be taking to shift from one thing to the next.
Let’s take coming to dinner. The first frame includes a picture of arriving home. The second one depicts the kids playing in the yard. The third shows them coming back in the door and the fourth sitting down to eat.
3. Clarify what the consequence will be if the plan is not followed. The consequence does not have to be harsh, but it does need to be clear. For example, it might be, “If you do not come in when time is up, you will be choosing not to play outside, before dinner, the following day. Or, “If you do not come in, when asked, the next day outside play time will be shorter because it takes longer to get inside.”
Once everything is clear, “read” the plan together to review each step, and insure that everyone understands what is expected.
4. Be concrete. Young children do not have a sense of time. Even if you tell them they have twenty minutes to play. Or in five minutes they will need to stop and come in, they do not fully understand what that means. Instead give them a color timer. (You can get one at www.timetimer.com. These timers show a circle of red on a clock face so as time passes the red disappears. Even young children can “see,” and more importantly, understand, when the time is almost up.)
When there is ten minutes left, give them a forewarning. “You have ten minutes left, what do you need to do to be ready to come in?” Then, “You have two more minutes. What is one more thing you want to do?” Be specific and concrete, describing what that one thing will be. For example, one more; swing, kick of the ball, journey across the monkey bars, or dash around the perimeter of the yard. A fair forewarning includes more than a reminder of 5 more minutes, followed by a sudden declaration that time is up.
5. Do what you said you would do. If despite the visual plan and concrete forewarnings your child resists it’s time to follow through. Let him know that you will count to three. If he does not choose to walk into the house, you will carry him. And if you carry him he will have chosen not to play outside the next day. The choice will be his.
Then count, “One, you can choose to walk into the house and play outside tomorrow, or, I will choose to carry you and know you do not choose to play outside tomorrow.” Two, the statement is repeated. Three, “You did not choose to walk inside so I will choose to carry you.” This is when he insists he will do it and you must firmly state, “I’m sorry. You made a choice. Next time you can make a different one. Then carry him in the house.
6. Follow through. The next day, despite the fact that you would really, really like a bit of peace and quiet, the kids need exercise and it’s a beautiful day, do not allow your little spirited one, who failed to come in peacefully yesterday, to play outside today. We know this will take more time and effort from you. But it’s only for one day, yet the message is critical. Mom really does do what she said she would do.
Now there might be a little voice in your head thinking this is way too much work. Or, the kids should do what I ask them to do without all of this “talking and planning.” Or, maybe even the other kids come inside without an argument, why do I have to do this for him?
But think about it. If you were having a relaxing conversation with a friend (we know you remember those moments) and suddenly another friend demanded it was time to leave, odds are you would not be too happy. It’s a matter of respect to let someone know what to expect. Children are people too.
And once you and the kids get used to making visual plans, doing so will take you about 3 minutes. These are not works of art – you should see Lynn’s! We both just let the kids scribble their drawings because we are artistically challenged. Simply adding a few words allows us to remember what the “drawings” represent. Visual plans can also be saved and used repeatedly so after the initial creation, all you have to do is review them before the transition.
And while some children transition easier than others, if you do not provide that extra support for your spirited child, you’ll lose him. This is when it is essential to remember, he did not get to choose his wiring. He came this way. It is an asset in that he values routines and while temperament is genetic, it is not destiny. Through practice and coaching from you, he can learn to manage transitions like a pro. Soon, thanks to your guidance, he will be able to make his own plans. Over time, when there is an unexpected transition, he’ll even be able to stop, take a deep breath and declare, “That was a surprise!” He will not fall apart, because you have helped him gain the skills he needed to be successful.
Try it!
Share your success stories with us so we can celebrate with you.
Friday, October 12, 2012
The Importance of Sleep
Dear Dr. Mary and
Lynn:
I am a child care
provider who recently heard you speak about the importance of sleep. Presently we are waking our preschoolers
after one hour of nap at parents’ requests.
Should we be doing this?
Chelsea
Dear Chelsea:
We are so glad you wrote.
This is a very frequent question.
The parents’ concern of course is the fear that if the children nap
longer they won’t fall asleep until late at night, which is a problem for
everyone. It is possible however to
allow a full nap and still have an early bedtime.
Preschoolers need on average 12 hours of sleep, so our
recommendation is that you begin naptime at 12:30 PM that will allow them then
to complete a full sleep cycle which is about 1.5 to 2 hours in length. They’ll be awake at the latest by 3:30, alert
and happy rather than groggy and cranky as we suspect they may be when woken
after an hour which is in the middle of a sleep cycle. Then help parents to identify their child’s “window”
for nighttime sleep. If the children
awaken at 6:00 AM and nap for 1.5 hours, they still need 10.5 hours at night,
which leads us to a sleep time of 7:30 PM. The bedtime routine would then begin
by 7:00 PM so that they would be completely ready for sleep at 7:30.
It’s easy to assume that if children have napped they won’t
need to go to sleep until 8:00 or later and with busy schedules that’s what
often ends up happening. But by 8:00
their window for sleep has been missed and it is much more difficult for them
to fall asleep. Leading parents to assume
the nap is causing the problem when the real culprit is a bedtime that is too
late.
It is really important to protect children’s sleep. Research demonstrates that adequate sleep
leads to:
¨ Higher grade point averages
¨ Better
mathematical skills
¨ Higher reading
scores
¨ Improved focus
and attention
¨ Less conflict
¨ Fewer accidents
¨ Stronger immune
systems and thus less illness
¨ Fewer cavities
and gum disease
¨ Lower
susceptibility to obesity
So we highly
recommend letting them nap for a full sleep cycle. Help the parents in your program understand
how much sleep preschoolers really need and how important it is to maximize
their growth and development. Sleep is
just as vital for our well-being as food.
We would never withhold food, let’s not withhold sleep.
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