Halloween means candy, candy, and more candy. These little kids and big kids come home with way too much candy for any human being to eat before the candy has hit its expiration date. So, how does candy effect our children and their sleep?
First, what is candy made up of? Sugar, sugar, caffeine in chocolate, sometimes some nuts, sometimes some raisins or other filler. There is nothing good to say about candy except it does taste good.
Now, some things to think about as we watch our little ones consume this stuff. Caffeine, found in chocolate has been identified by the National Sleep Foundation as a sleep stealer. "Caffeine will stay in your body for hours. It takes about six hours for half of the caffeine to be eliminated from your body." So, consider the time caffeine is consumed. Maybe you want to limit the amount of chocolate candies your child eats- or skip chocolate candies.
Each child reacts differently to sugar consumption- it may or may not alter their behavior and to differing degrees. According to Patti Teel, "avoid late afternoon and evening caffeine and sugar consumption."
When your child does indulge in their Halloween treats or whatever treat is presented on a special occasion you may also want to think about slowing the effects of sugar by having your child eat a protein with it (a tip I just learned from a fellow mom of a diabetic child). Give them some nuts, or a cheesestick, or a piece of turkey before they eat that candy or other treat.
Good luck finding balance and sleep as you trick or treat.
Thursday, October 30, 2008
Wednesday, October 29, 2008
Sunday, October 26, 2008
Sunday Sleep Dilemma
Q: How do I limit the amount of candy my child eats? I don't want them to eat too much they get sick or can't go to sleep.
A: One tricky way that may work is to let them eat their age in candy. Go trick-or-treating earlier so they eat their candy a bit before bedtime. Don't let them have chocolate- avoiding the caffeine. Have them eat some protein to slow down the sugar rush- cheesestick, turkey slice, nuts... Spread out the candy they eat- one at the first house, one in the middle, one at the end or however that may work. And try to stick as close as you can to your bedtime and bedtime routine- that may help from them getting overtired and help them to wind down after all the excitement.
A: One tricky way that may work is to let them eat their age in candy. Go trick-or-treating earlier so they eat their candy a bit before bedtime. Don't let them have chocolate- avoiding the caffeine. Have them eat some protein to slow down the sugar rush- cheesestick, turkey slice, nuts... Spread out the candy they eat- one at the first house, one in the middle, one at the end or however that may work. And try to stick as close as you can to your bedtime and bedtime routine- that may help from them getting overtired and help them to wind down after all the excitement.
Saturday, October 25, 2008
Saturday Sleep Tip
You may want to think about when you are going to transition to "Standard Time". The time changes on November 2- falls back one hour.
Wednesday, October 22, 2008
Question for You
Which time change do you like better- fall or spring? Do you wish we could just get rid of it- easier on naps and bedtime...?
Monday, October 20, 2008
Sleep "Product" Review
Any wall calendar or calendar that your whole family can see may help working moms organize their lives better. A calendar your husband sees may help him see all that needs to get done and where people need to be when. It may also help your older children understand when things are going to happen: soccer practice, family movie night, dinner, bedtime, etc. Anything to share the responsibilities and help keep a routine in place is helpful when you have so much on your plate.
Sunday, October 19, 2008
Sleep Dilemma
Q: Should I let my child watch scary movies in the spirit of Halloween?
A: Each child processes and reacts to the things they see and hear differently. But, let's review some general information on sleep stealers. According to the National Sleep Foundation, "What your child watches can affect her dreams. JoAnne Cantor's book, "Mommy, I’m Scared": How TV and Movies Frighten Children and What We Can Do to Protect Them, eloquently describes the negative effects that the vivid visual pictures on the television screen can have on children (and the same would certainly apply to computer game graphics). As an adult, you can process and put into context the disturbing images you seen on the nightly news or the latest crime drama, but your child may not be able to do the same and may incorporate those images into nightmares."
And TV watching may just have negative effects on sleep regardless of the content, "Children who watch a lot of television, watch television as part of their bedtime routine, and especially children who have a television in their room are more likely to have sleep problems. These include difficulty falling asleep, anxiety at bedtime, and night wakings. These children are also more likely to get less sleep than they need. Granted, this is only an association and does not prove cause and effect. That is, there might be a bit of a chicken-and-egg phenomenon going on here. It may be that children who have problems falling asleep to begin with might be more likely to watch TV to "help" them fall asleep. However, there are also a number of important reasons why trying to use the background noise and soft glow of a TV to fall asleep are a bad idea at best. (National Sleep Foundation)
Personally, I would skip the scary movies and opt for another Halloween activity like going to a pumpkin patch or something that you find age appropriate for your child.
A: Each child processes and reacts to the things they see and hear differently. But, let's review some general information on sleep stealers. According to the National Sleep Foundation, "What your child watches can affect her dreams. JoAnne Cantor's book, "Mommy, I’m Scared": How TV and Movies Frighten Children and What We Can Do to Protect Them, eloquently describes the negative effects that the vivid visual pictures on the television screen can have on children (and the same would certainly apply to computer game graphics). As an adult, you can process and put into context the disturbing images you seen on the nightly news or the latest crime drama, but your child may not be able to do the same and may incorporate those images into nightmares."
And TV watching may just have negative effects on sleep regardless of the content, "Children who watch a lot of television, watch television as part of their bedtime routine, and especially children who have a television in their room are more likely to have sleep problems. These include difficulty falling asleep, anxiety at bedtime, and night wakings. These children are also more likely to get less sleep than they need. Granted, this is only an association and does not prove cause and effect. That is, there might be a bit of a chicken-and-egg phenomenon going on here. It may be that children who have problems falling asleep to begin with might be more likely to watch TV to "help" them fall asleep. However, there are also a number of important reasons why trying to use the background noise and soft glow of a TV to fall asleep are a bad idea at best. (National Sleep Foundation)
Personally, I would skip the scary movies and opt for another Halloween activity like going to a pumpkin patch or something that you find age appropriate for your child.
Wednesday, October 15, 2008
Sleep Ponderings from Working Moms
Ruth (mother of 2 and 4 year old girls) "Communication with the sitter! Make sure you give her all the info she needs on how your kids best fall asleep, how important it is for them to go down at certain times, and what steps you want her to take (including crying it out if you do this). Make sure she is comfortable with this and that she'll actually follow through. And make sure that she keeps a log of nap times so you will understand later if your kids are overtired at 6 pm because they missed a nap or wide awake because their nap got delayed and they woke up right before you got home, etc."
DeNai (mother of 7 month and 2 year old boys) "Consistancy is my only advice; whether its a date night with a babysitter or like myself we have the luxury of grandparents to watch our children. Naps and bedtime are like clock-work otherwise everyone suffers. Communication is the key to getting everybody on the same page."
Jenny (mother of 1 year old daughter and 3 year old son) "Keep them on the same schedule every day, on the days you are home with them and the days another person is watching them. Make sure you find a caregiver who agrees with or at least understands your specific desires for your child's sleep patterns."
DeNai (mother of 7 month and 2 year old boys) "Consistancy is my only advice; whether its a date night with a babysitter or like myself we have the luxury of grandparents to watch our children. Naps and bedtime are like clock-work otherwise everyone suffers. Communication is the key to getting everybody on the same page."
Jenny (mother of 1 year old daughter and 3 year old son) "Keep them on the same schedule every day, on the days you are home with them and the days another person is watching them. Make sure you find a caregiver who agrees with or at least understands your specific desires for your child's sleep patterns."
Monday, October 13, 2008
Sleep "Product" Review
Magazines are full of articles related to sleep- some helpful, some not. I just read an article in Babble (on-line http://babble.com/Bedtime-An-expert-troubleshoots-your-sleep-training/). It summarized three of the most common bedtime mistakes according to Dr. Carol Ash (medical director of Sleep for Life).
1. Thinking 8 is enough- our kids need more than 8 hours of sleep. Our kids are not us and have different sleep needs.
2. Rocking or singing your kid to sleep- our kids need to learn to soothe themselves to sleep and the sooner the better. You are a guide in the process not doing it for them.
3. Putting a basketball court in the bedroom- we need to create an environment conducive to sleep- try dark, white noise, cool, no TV or other media
1. Thinking 8 is enough- our kids need more than 8 hours of sleep. Our kids are not us and have different sleep needs.
2. Rocking or singing your kid to sleep- our kids need to learn to soothe themselves to sleep and the sooner the better. You are a guide in the process not doing it for them.
3. Putting a basketball court in the bedroom- we need to create an environment conducive to sleep- try dark, white noise, cool, no TV or other media
Sunday, October 12, 2008
Sunday Sleep Dilemma
Q: What do I include in a bedtime routine? I feel so frazzled at the end of the day- I need a plan.
A: Bath (unless you do this in the morning- maybe every other day depending on hygiene needs), PJs, teeth brushed, a good cuddle with a good book(s)- maybe you choose one and your child/children choose one (depending on what time allows for- more or less). Just enjoy being with your child and helping them wind down from the day. Make sure you leave enough time to go through the routine before they get tucked in and lights out.
A: Bath (unless you do this in the morning- maybe every other day depending on hygiene needs), PJs, teeth brushed, a good cuddle with a good book(s)- maybe you choose one and your child/children choose one (depending on what time allows for- more or less). Just enjoy being with your child and helping them wind down from the day. Make sure you leave enough time to go through the routine before they get tucked in and lights out.
Saturday, October 11, 2008
Saturday Sleep Tip
Working Moms spend lots of good, quality time with your kids- it is Saturday- go out during non-sleep times and enjoy your children. Say no to as much as you can. Your kids are only young once.
Thursday, October 9, 2008
Sleep Ponderings from Moms Who Work From Home
Katie: writer, mother of two boys (2 and 9 months) "Being a WAHM (work at home mom) means that when both kids finally go down for their afternoon nap, the "office" opens, and I know that I need to take full advantage of the 1 1/2 - 2 hrs. of work time I have. With two kids under 3, quiet time to work is a rarity, so I know I need to be as efficient and effective as possible when I have those moments. This means, I usually ignore the lunch dishes, bypass the basket of laundry that needs folding and focus on just getting work for the business done. In the past, when I've tried too hard to multi-task with house and work to-do's during that time, I've found that nothing really gets done, so I try to keep nap time set aside for the business. Sometimes, I'd like to just take that time to lay on the couch with a magazine, but I remind myself that it is a blessing to be a mom and a blessing to be able to do work that I love from home. Being productive and focused during my time for work means that I can be more present and fully engaged when my kids aren't napping. And those dishes and laundry....well, they'll get done eventually."
Mindy: Arbonne rep, mother of two (1 and 3) " I cram as much work as I can do into their nap times! I find I am much more regimented with nap time since I have been doing my Arbonne business. I used to be pretty scattered on times and that only made them cranky and irritable, and I was miserable! Since, I have been more structured with our time (because I need to be with my business) I find that my kids expect it and look forward to having routine sleep. My 17 mo. old is happy to go down with no problems, since I chose not to be so sporadic! With working from home, you have to be so much more efficient with your family’s time. Without a routine sleeping schedule, life would not be pretty for your family or your business!"
Kelsey: Designer/Business Owner, mother of a 4 year old son "Working a set period of time vs. working around nap schedules is a hard decision to make because for a lot of women, it means daycare, which for me, it did. And, for me, it meant daycare with a kid that already wasn't sleeping and an overtired mama. I was also breastfeeding and Beck refused to take a bottle from anyone. He was 7-8 months at the time. But, once we did discover what allowed Beck to sleep (unfortunately at 11 months), things were better. For us, routine was critical. Everything the same, every day, no deviations. Luckily, Beck was in a great home daycare that centered around routine, and eventually he got it, as long as I kept up with the routine when we got home things went pretty good. It was, and still is, a balancing act that is constantly changing, but the majority of it is the same. Sometimes it requires rules to be broken...especially if you have one with a sickness. And, sometimes it requires a bigger bed or compromises to be made at 3 am so that all can get sleep. Luckily, I have a flexible schedule, where if Beck was to get sick, I could take off during the day and have my husband cover during the night. But, the work is still there and needs to get done, so a lot of times, I work at nights or I wake up extra early to catch an hour to get e-mails returned...things that I can do easily from home or from bed with a sick kid near. I put a priority on 8 hours of sleep for myself, and work within that. Sometimes, I cheat myself if I've taken on too much, but that's life. As long as I keep the routine similar for Beck, who's now 4, things work pretty smoothly. Sometimes you just have to be flexible...on vacation last week, he slept on a pillow on the floor of a restaurant so that we could stay out. And, when we got home, he had an ear infection. I ended up rubbing his back to sleep while I checked work e-mail from my phone. It gave him the time he needed to fall asleep with a little extra love and me the time to catch up on work stuff before I got into work. And, I try and tackle things on a personal level at home and in spare time and try not to get down on myself when things just can't get done. And, if they can't, I start asking for help, even if it means paying the cleaning lady to come an extra time, so that we can get a little more personal time. I once heard someone say, in the end, you're not going to be remembered by how perfect your towels were folded in the linen closet. So, I try and concentrate on the majors at work and life, and then go from there. And, then see how much of the minor stuff I can fit in. Sometimes I even get to the perfectly folded towels...not that often, but it's been known to happen!"
Mindy: Arbonne rep, mother of two (1 and 3) " I cram as much work as I can do into their nap times! I find I am much more regimented with nap time since I have been doing my Arbonne business. I used to be pretty scattered on times and that only made them cranky and irritable, and I was miserable! Since, I have been more structured with our time (because I need to be with my business) I find that my kids expect it and look forward to having routine sleep. My 17 mo. old is happy to go down with no problems, since I chose not to be so sporadic! With working from home, you have to be so much more efficient with your family’s time. Without a routine sleeping schedule, life would not be pretty for your family or your business!"
Kelsey: Designer/Business Owner, mother of a 4 year old son "Working a set period of time vs. working around nap schedules is a hard decision to make because for a lot of women, it means daycare, which for me, it did. And, for me, it meant daycare with a kid that already wasn't sleeping and an overtired mama. I was also breastfeeding and Beck refused to take a bottle from anyone. He was 7-8 months at the time. But, once we did discover what allowed Beck to sleep (unfortunately at 11 months), things were better. For us, routine was critical. Everything the same, every day, no deviations. Luckily, Beck was in a great home daycare that centered around routine, and eventually he got it, as long as I kept up with the routine when we got home things went pretty good. It was, and still is, a balancing act that is constantly changing, but the majority of it is the same. Sometimes it requires rules to be broken...especially if you have one with a sickness. And, sometimes it requires a bigger bed or compromises to be made at 3 am so that all can get sleep. Luckily, I have a flexible schedule, where if Beck was to get sick, I could take off during the day and have my husband cover during the night. But, the work is still there and needs to get done, so a lot of times, I work at nights or I wake up extra early to catch an hour to get e-mails returned...things that I can do easily from home or from bed with a sick kid near. I put a priority on 8 hours of sleep for myself, and work within that. Sometimes, I cheat myself if I've taken on too much, but that's life. As long as I keep the routine similar for Beck, who's now 4, things work pretty smoothly. Sometimes you just have to be flexible...on vacation last week, he slept on a pillow on the floor of a restaurant so that we could stay out. And, when we got home, he had an ear infection. I ended up rubbing his back to sleep while I checked work e-mail from my phone. It gave him the time he needed to fall asleep with a little extra love and me the time to catch up on work stuff before I got into work. And, I try and tackle things on a personal level at home and in spare time and try not to get down on myself when things just can't get done. And, if they can't, I start asking for help, even if it means paying the cleaning lady to come an extra time, so that we can get a little more personal time. I once heard someone say, in the end, you're not going to be remembered by how perfect your towels were folded in the linen closet. So, I try and concentrate on the majors at work and life, and then go from there. And, then see how much of the minor stuff I can fit in. Sometimes I even get to the perfectly folded towels...not that often, but it's been known to happen!"
Wednesday, October 8, 2008
Question for You
Do you work? From home or other? How do you balance your children's sleep needs with work?
Monday, October 6, 2008
Sleep "Product" Review: Calendar
As a working mom you need to be very deliberate and organized in the things you need to accomplish during the day. Take into consideration: time to spend with kids, time you and the kids need to sleep (don't schedule things during this time), housecleaning (try a house cleaner if it fits into your budget- they are really quite reasonable), exercise, any extra activities you have. Also, take the liberty to say no when your life is overbooked and you are not finding enough time to connect with your kids.
I have found a great planner "momagenda". It has plenty of space for planning, extra/individual spaces for your kids and/or husband, and extra planning spaces (parties, presents...), and a separate address book (with the portfolio planner). http://www.momagenda.com/products.cfm?cID=17&pID=24. Happy shopping!
I have found a great planner "momagenda". It has plenty of space for planning, extra/individual spaces for your kids and/or husband, and extra planning spaces (parties, presents...), and a separate address book (with the portfolio planner). http://www.momagenda.com/products.cfm?cID=17&pID=24. Happy shopping!
Sunday, October 5, 2008
Sunday Sleep Dilemma
Q: Some nights I get home from work after my kids bedtime? How do I find time with them and meet my work needs?
A: Each situation is different. I encourage you to set your child's sleep as a high priority at your home. It will make everyone happier to be well-slept. It is also important for school performance, behavior, good daytime sleep, brain development, and more.
Now, finding time for you and your child on the days you don't make it home. Ideas: spend some special time in the morning if that works out, go home for your lunch break if possible, try using Skype to talk and see each other over the computer or just use a phone, leave them sweet notes or pictures in their lunchbox/with their dinner/with their toothbrush... , ask them to write or dictate a note to you telling about their day, lay out their pjs and a special story or right them a little bedtime story to have read to them, tell them that you will come in and cuddle with them when you get home (and do it- you will both appreciate the physical touch- even if they are asleep- don't wake them), set aside a large chunk of time when you can to really connect with them.
A: Each situation is different. I encourage you to set your child's sleep as a high priority at your home. It will make everyone happier to be well-slept. It is also important for school performance, behavior, good daytime sleep, brain development, and more.
Now, finding time for you and your child on the days you don't make it home. Ideas: spend some special time in the morning if that works out, go home for your lunch break if possible, try using Skype to talk and see each other over the computer or just use a phone, leave them sweet notes or pictures in their lunchbox/with their dinner/with their toothbrush... , ask them to write or dictate a note to you telling about their day, lay out their pjs and a special story or right them a little bedtime story to have read to them, tell them that you will come in and cuddle with them when you get home (and do it- you will both appreciate the physical touch- even if they are asleep- don't wake them), set aside a large chunk of time when you can to really connect with them.
Saturday, October 4, 2008
Saturday Sleep Tip
Even when you work make your child's sleep (and yours a priority). Figure out how much sleep they need (see prior posts) and make sure they get it. This will make for a happier family and more productive. Set aside their bedtime routine as a special time to connect with them.
Friday, October 3, 2008
Ponderings from Who?
Who am I again?
My name is Courtney Graham. I am a mother of three wonderful kids (Mackenzie 4 1/2, Mason 2 1/2, Marin 6 months). I have a background in teaching- six years teaching elementary school, a Master's in Education.
Sleep became an interest of mine when my first child was not born sleeping whenever she needed to- I had an overtired, crying baby, few parent friends, and I was tired. So, I started reading like crazy. I read anything and everything. And tried anything and everything. A lot worked or helped, some didn't. But I learned a lot about sleep, infant and child sleep needs, etc. I'm very thankful to have gone through that experience- just thinking about it makes me tired :).
I finally figured out what worked when Mackenzie was five months old- after that she was an amazing sleeper for naps and nighttime sleep. I did things much differently from the day my other two were born and sleep was a dream with both of them. Now, I have three good and easy sleepers. That isn't to say that we haven't had bumps in the road- we have- but we kept getting the right amount of sleep as a high priority in our home and worked through them all.
For the month of October, I will be focusing on Sleep related to Working Moms, Halloween, and the upcoming Time Change.
Sundays: Sleep Dilemma
Mondays: Sleep Product (product is used loosely- book, technique, etc.)
Wednesdays: Question for you (you comment back your answer- helps other readers get different perspectives)
Thursdays: Sleep Ponderings from Me
Saturday: Saturday Sleep Tip
My name is Courtney Graham. I am a mother of three wonderful kids (Mackenzie 4 1/2, Mason 2 1/2, Marin 6 months). I have a background in teaching- six years teaching elementary school, a Master's in Education.
Sleep became an interest of mine when my first child was not born sleeping whenever she needed to- I had an overtired, crying baby, few parent friends, and I was tired. So, I started reading like crazy. I read anything and everything. And tried anything and everything. A lot worked or helped, some didn't. But I learned a lot about sleep, infant and child sleep needs, etc. I'm very thankful to have gone through that experience- just thinking about it makes me tired :).
I finally figured out what worked when Mackenzie was five months old- after that she was an amazing sleeper for naps and nighttime sleep. I did things much differently from the day my other two were born and sleep was a dream with both of them. Now, I have three good and easy sleepers. That isn't to say that we haven't had bumps in the road- we have- but we kept getting the right amount of sleep as a high priority in our home and worked through them all.
For the month of October, I will be focusing on Sleep related to Working Moms, Halloween, and the upcoming Time Change.
Sundays: Sleep Dilemma
Mondays: Sleep Product (product is used loosely- book, technique, etc.)
Wednesdays: Question for you (you comment back your answer- helps other readers get different perspectives)
Thursdays: Sleep Ponderings from Me
Saturday: Saturday Sleep Tip
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