Eliminate light, and distracting noise as much as possible while sleeping.

 

Eliminate light, and distracting noise as much as possible while sleeping. Sometimes quiet relaxing music or relaxing nature sounds can be helpful.  Sometimes a comforting sound from the past can also be helpful.  I find the light sound of a distant train very relaxing.  If you enjoy it, baroque music is very conducive to a good night’s sleep.  The sound of rain or a brook can be helpful for some.  Use specific sounds or music associated with sleep only for when you, or the child, are falling asleep.  I sometimes use some very nice relaxing cello music.  (Remember, you are setting up cues to associate with falling asleep.)

During the ultradian cycle prior to sleep (90 minutes) lower lights.  If you are reading during this time, use an old-fashioned book, not a smart-phone, tablet, or computer.  There are specific problems with lights from many of these, but regardless, use less light during this time.  Of course, you need some directed light to read a book to yourself or to a child.  If possible, use a directed light on the book that decreases the general light in the room.

I understand some children want and even need a night light for various reasons.  Try slowly reducing the amount of light over time and if there is a post traumatic or high anxiety reason for the need, have it addressed professionally with a qualified therapist.

Bottom line- as little light and if a light is required, as soft as possible.

Click here to continue the series: Do Not ruminate over issues that cause you stress right before or at bedtime. (to be continued)

This next video has some great information... but PLEASE, DO NOT text in bed.  Do not take your phone to bed.  If there is an emergency and you need to be on the phone, get up and get out of the bedroom! Don't confuse the cues associated with sleep.

Make sure to get good exposure to natural light

 

Make sure to get good exposure to natural light. People, who do not get outside often, are helped by getting the sunlight through the window. Natural light helps to maintain a healthy sleep cycle.  The natural circadian rhythm can provide powerful sleep cues.  While as you have seen in previous videos, it is possible to have a fairly consistent and healthy sleep wake cycle in the dark, and it is possible for people who are blind, it is more difficult.  Natural light provides powerful natural cues.  For someone who is homebound, this is especially important in the morning, but important throughout the day.

If possible, get some good light outside in the morning and early afternoon.  For children, get them active outside if at all possible, in the morning and early afternoon.  Be an advocate of outside active recess for children during school.  Encourage healthy outside activity/exercise in the afternoon.

Please click here to continue the series: Eliminate light, and distracting noise as much as possible while sleeping.

Do Not eat a large meal within 3-4 hours of going to bed

 

 

Do Not eat a large meal within 3-4 hours of going to bed. Light snack, right before bed, i.e.., warm skim milk, banana, white cheese, very small amount of walnuts, very small amount of tart cherries, may be helpful for some. Avoid spicy food right before bed and possibly discontinue altogether if it causes you an upset stomach.  If you are a food addict or binge eater, avoid eating in the evening.  The biggest meal of the day should be breakfast, next choice is lunch.  Avoid big meals for dinner.  Avoid high fat foods in the evening or even afternoon if possible.  I mention skim milk and white cheese above because they are lower in fat.  If you watched the previous videos, you would understand that fat before bed can cause sleep disruption.  There are some herbal, non-caffeinated teas, that may also be helpful in small amounts.  These will be mentioned further in subsequent readings.

I am a food addict and binge eater.  I have diabetes though it is totally controlled by diet and exercise.  It took me about two years to make the adjustment, but typically my only meal is breakfast.  I am over 60 and have loads of energy and am able to stay productive.

I also want to mention that the right amounts of healthy fats are absolutely essential for health, just mostly avoid them prior to bed.  There are some indications that walnuts may help with sleep, they are high in fat, and should be used, if helpful in only very small amounts, such as 1/8 of a cup.

As much as possible, avoid drinking or eating within an hour of bed.

Click here to continue the series: Make sure to get good exposure to natural light

My weight loss and beating a food addiction:

My Weight Loss: The "not so" Incredible Shrinking Man

Beating a Food Addiction | CR Pete Petersen | TEDxUIdaho

Create a relaxing bedtime routine and stick with it.

Create a relaxing bedtime routine and stick with it. This can last from 30 minutes to an hour and a half. It can include stretching, yoga, a warm bath, deep breathing, blowing big bubbles, and reading (not in the bedroom). Avoid stressful activities and conversations right before going to bed or in bed.  (It is perfectly fine for you to read a bedtime story to a child who is in bed.)

Remember ultradian rhythms? 

Ultradian rhythms are approximately 90 minutes.  They are important for sleep and prior to sleep.  As much as possible, use one ultradian rhythm to relax and prepare for sleep.  So, while aerobic exercise (walking, running, swimming or other constant exercises) is extremely important for health, keep them one ultradian rhythm or more prior to sleep.  You can use the beginning of this cycle for “winding down” exercises, such as yoga or tai chi, but I recommend those for the beginning of the cycle, between 90 and 60 minutes prior to sleep.  60 to 30 minutes prior to sleep may include the warm bath or shower, some light stretch, and with children, blowing big bubbles.  I love blowing big bubbles for relaxation with children because big bubbles require deep breathing, which help us relax.  It can also be a fun activity.

Typically, you do not want to eat within this cycle, but as will be mentioned later, some herbal teas, water, warm skim milk, and some specific foods in small amounts can be consumed between 90 and 60 minutes prior to bed.

Getting ready for bed, pajamas, etc., can also be done during this time period.  Now, I don’t want people to stress because they are trying to get this exactly right.  Try to be consistent and do it about the right time.  The last 30 minutes are a great time for reading a paper book, and if to a child, while the child is now in bed, listening to relaxing music such as at the beginning of this series, deep breathing, and for you, a very specific type of stretch/exercise as I’ll explain shortly and as was also presented at the beginning.

Also, for you, or for your child, you may not need to do all of these things, do that which helps.  Follow more tips if needed.

Maintain these 90 minutes of relaxation throughout the home.  If you are stressed, the child will pick up on the stress.  Avoid stressful subjects, arguments, scary movies, and fighting, especially during this time.

I am a big proponent of safe “roughhousing.”  This can be a great bonding activity for many and has a lot of physical and mental health benefits… but please keep this to prior to this 90 minute relaxation time.  

Please click here to continue the series:  Do Not eat a large meal within 3-4 hours of going to bed

Keep up a good exercise routine (include something aerobic such as a good walk), but not within two hours of bedtime.

 

Keep up a good exercise routine (include something aerobic such as a good walk), but not within two hours of bedtime. Stretching, yoga, and deep breathing, can be helpful before bed.  You or your child can do deep breathing in bed and some very specific stretches, but most of these should be done out of bed and if possible, out of the bedroom.

My personal experience has been that exhausted kids, as long as they have a good relaxation routine, fall asleep faster and stay asleep better.

 

The next segment will talk more about routines.  Routines are so important because of the powerful cues, habits, and responses associated with those routines.

Click here to continue the series: Create a relaxing bedtime routine and stick with it.

Sleep in a cool (not cold) room and warm (not hot) comfortable bed.

 

If you’ve been watching the videos, this piece may have surprised you.  A cool, but not terribly cold room is best for sleeping.  We often tend to sleep better after our bodies have regulated our temperature.  Some of you may find it helpful to wear socks, and even mittens to bed to help you fall asleep faster.  I like to have layered blankets to warm my body as I get in bed if I am shivering, and then remove them as I warm.  It is the same for socks.  I may start with socks and then remove them later, but keeping the room cool.

I remember speaking with a co-worker many years ago about this and she mentioned that she slept with her dog and would have one or both hands under the dog, which warmed her hands.  My, rather large, dog sleeps on the floor.  I tried sharing the bed with her, but she kept wanting and taking more space.  She is now relegated to the floor close to me.

Also, and as the video explains, a warm bath or shower, actually helps to cool the body core.

Click here to continue the series: Keep up a good exercise routine (include something aerobic such as a good walk), but not within two hours of bedtime.

Avoid alcohol, while it may help you to get to sleep, it will make it more difficult to get a good night’s sleep.

 Avoid alcohol, while it may help you to get to sleep, it will make it more difficult to get a good night’s sleep.  Alcohol can also have an even greater destructive influence on the child or adolescent brain.  Never allow a child or youth to consume alcohol.

Click here to continue the series: Sleep in a cool (not cold) room and warm (not hot) comfortable bed.

Marijuana