As I sit here typing my blog post for the month, I wonder if my 2 1/2 yr old will go to sleep without too much drama tonight... as I reflect on last night's episode, it is important for new parents to be familiar with three factors that can effect your child's sleep, both quality and quantity:
1) hours of sleep your child should be receiving for his/her age
2) knowing what 'tired' signs (cues) to look for (body language)
3) diet
4) exercise/physical activity per day
I knew last night was a disaster because
• older brother gave him a small amount of chocolate (I discovered later... left over from Easter)
• limited exercise, mainly playing inside with toys
• exposure to tv (Im not proud to admit at least one hour to no more than two hours... that's two hours too much!)
DAYTIME NAP:
• did not have one. Too much stimulation as older brother had a friend over (noise and tv/computer games)
• dinner - ate only a small portion of chicken, mainly chips (salted - takeaway)
• bath - usual time ~ 630pm
• 'quiet time' leading up to bed as per usual (tv off, limited lights on, 3 books in bed)
• 715pm lights out
• 830pm - still awake; ate half a banana, small piece of cheese and small bowl of yoghurt (plain, no fruit)
DID NOT GO TO SLEEP UNTIL 915pm !
• In and out of bed, over-tired!!
I knew because of the day's events and what he ate during the day, bedtime was not going to be easy. Add to that the fact that he was over-tired AND over-stimulated, it was going to take him some time to relax and unwind and he was going to need me to help him!
Some important points to consider for your child:
1. FOOD: What your child eats during the day will effect their quality of sleep: Foods that are highlighted in purple, such as chocolate and chips contain high amounts of saturated fat, sodium and sugar. Foods that are highlighted in green, such as bananas, cheese and yoghurt, contain tryptophan, an amino acid that the body uses to make serotonin and melotonin. Serotonin (a calming and relaxing neurotransmitter) and melotonin (a sleep-inducing hormone in the brain) help to regulate our mood, appetite and sleep. Note however that it can take up to one hour after you have consumed tryptophan rich foods for it to have an effect. There are plenty of foods containing trytophan; a good reference is http://www.askdrsears.com/html/4/T042400.asp "Foods that help you sleep". To look at the carbohydrate to protein ratio, a good reference is http://en.wikipedia.org/wiki/Tryptophan It is important to include a meal that contains complex carbohydrates as well as protein (proteins contain amino acids), as it is the carb's that make the trytophan more available to the brain.
2. Exercise / physical activity (especially for older babies and toddlers): Increasing the amount of exercise or activity your child has throughout the day will help to tire them out physically and prepare their body for sleep. Exercises for your baby include tummy time and playing games such as peek-a-boo and clapping hands, to promote skill development through movement. When they are a little older, taking them to a playground suitable for their age. For toddlers, parks and the beach can be lots of fun; chasing bubbles and kicking a ball in the backyard or at the park, including games where you jump, hop or skip! My kids love to dance to music, and that is something we all do as a family. A 2007 Canadian review suggests at least 60 minutes of physical activity a day for preschoolers (ie 2 to 5 year olds) and according to the National Association for Sport and Physical Education, America, toddlers should receive at least 30 minutes of structured play and at least 60 minutes of unstructured play; an important point is that toddlers should not be sedentary for more than 60 minutes at a time. Interestingly, the Physical Activity Policy of the City of Wittlesea, Victoria, 2009, states that "No Australian guidelines for physical activity for 0- 5 years currently exists."
3. Exactly how many hours of sleep should your little one be getting in a 24 hour period? According to many pediatricians and infant/child health experts, age appropriate sleep can be divided into the following:
0 to 3 months - 16 to 17 hours of sleep total in 24 hours
3 to 6 months - 15 to 16 hours of sleep total in 24 hours
6 to 12 months - 13 to 14 hours of sleep total in 24 hours
1 to 2 years - 12 to 14 hours total sleep in 24 hours
2 to 5 years - 12 to 13 hours total sleep in 24 hours
Obviously the amount of sleep required will vary between day or night time sleep. As someone who has now assisted many parents with sleep concerns, I believe that parents need to become more educated about sleep, as well as combining this with knowing what to look for when your baby is tired. Knowledge = Power = Improved confidence!
4. TIRED SIGNS: Otherwise known as 'cues', referring to your child's body language (more-so for babies). So what are some tired sign, or cues that your baby is showing to let you know that they are tired and in need of sleep:
Clenched fists
Losing interest in surroundings
Looking/turning away (gaze averting)
Glazed eyes (like he is looking through you)
Grizzly
Rubbing eyes
Jerky movements
Fussy with food
Demanding
Facial grimacing
Losing interest in toys
Fussing
Clumsy
Yawning
and Crying (by now over-tired and over-stimulated!!
Look for OTHER TIRED SIGNS FIRST & be aware of how long he has been awake).
As I finish writing this blog post, my 2 1/2 year old went to sleep without too much fuss, and certainly no where near last night's episode. 15 minutes is all it took... aaaah, back to 'normal'!
Natalie offers parents G.U.E.S.S Parenting workshops and Sleep Consults (Guidance, Understanding, Education, Sleep Support) which consists of an initial 2 hour consult. Here Natalie will discuss your confidential Client History form, providing useful and practical tips and techniques, as well as information and support regarding your concerns. This will form part of your personalised support guide, unique to your own circumstances, as well as Natalie being available for a follow up phone call or email, for ongoing support. Please visit http://www.idibidikids.com.au/sleepconsults.htm
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This is really informative as well as an interesting post to read. Your post really gives insight to the readers especially to all parents there.
ReplyDelete----
Krisha
pediatric emr