What is - Being Sleep Ready?

What is - Being Sleep Ready?

My name is Lauren Ostrowski Fenton.  As a mother of four active children including twins, I have become fascinated by the challenge of helping children to enjoy the many benefits of peaceful sleep.

Many of you have been asking me about my sleep therapy audio. Well It has now been released- soon to be available on iTunes.

This is... Part One Being Sleep ready

I urge you as parents and carers to listen carefully to Part One in order to support your children's' preparation for a peaceful night's sleep. 

A tranquil Sleep Ready environment prepares your children for the guided meditation, so that falling asleep becomes a gentle and natural transition.

The daily practice of these three stages is important, in order to develop the habit of rest.

What is - Being Sleep Ready?

Sleep Ready is the ritual of preparing our bodies and our environment for our rest.

Rituals are behaviour patterns which are practiced in order to achieve a set aim. 

Here our aim is to reduce anxiety and to help our children to fall into a natural and peaceful sleep

Peaceful sleep is encouraged not only by meditation and breathing, but by being Sleep Ready.  

We become Sleep Ready by practising a daily ritual which induces a sense of calm before rest, and this state of restfulness is a fertile environment for meditation and sleep.

Following predictable behaviour patterns increases our sense of security. 

Just as our loved family pets look forward to their supper at the same time each day - so we like to repeat behaviours at similar times each day. 

We are after all "Creatures of habit"

We are more likely to be at our most secure when we follow prescribed social behaviours and patterns.  In the same way, a sense of discomfort and even stress is more likely to be experienced when we are out of our usual routine.

Out of your comfort zone

Hence the term "out of your comfort zone"

While each child's sleep ready ritual will be different, broadly speaking our routine for sleep readiness might be marked by -

• Time management - tasks should be completed at a set time each day.

• An orderly bedroom - uncluttered - comfortable and of course clean linen on the Bed.

• Hygiene is important for comfort. A shower or bath, clean teeth, brush hair -

• Comfortable night attire and cosy slippers.

• Quiet down- Activities, general movement and speech need to quieten down leading up to bed- time.

It is unlikely that our bodies will feel sleep ready if we have not completed a defined sleep ready ritual leading up to bed time.

___________

Do you have a sleep ready ritual?

Why not write your own family sleep ready routine down, a ritual which could be repeated at the same time each night.

Here are a few suggestions -.

Have a family get together at the kitchen table. 

Get out the pencils and crayons, stickers and scrap booking and write down your sleep ready ritual.  Perhaps create a big colourful family mural.

Children will enjoy this activity.  Your family sleep ready mural may be decorated with stickers and drawings and displayed proudly on a wall for all to see.

• - Agree upon the tasks that need to be completed as part of getting ready for bed. These tasks should be completed at an agreed time.

Avoid children's' exposure to bright flashing lights including X Box, DS,  Television, Play Station, Mobile phones and fluorescent or bright lighting.   This will work towards creating a sleep-ready atmosphere.

Avoid refined sugars, colourings, carbonated drinks, or saturated fats. These may cause children to feel agitated.

The bedroom needs to be inviting. 

A favourite cuddle toy can help, but too many toys can clutter the sleep experience.  Beds are for sleep.  A bedtime story can be relaxing, but should be carefully chosen.

Choose restful colours. 

Studies have shown that colour affects mood..  Bedroom colours and colours in areas leading to rest time may affect one's ability to rest.

• Green may create feelings of tranquillity.
• Blue may encourage imagination and creativity.
• Purple may calm and placate.
• Subtle pinks may be calming and soothing,

Different shades can appeal to different sexes and individuals.

Which shades suit your children?

    You may consider avoiding bright reds, oranges and yellows in the bedroom, as these may encourage fast movement and fast eating and overeating.

‘Sleep ready' ritual Example

I offer the following example of a possible ‘sleep ready' ritual.

• - 5 PM Pack up after the day and prepare for the following day. Clothes out, reader in bag etc.

• - 5.30 PM Dinner.

• - 6.00 PM Complete your hygiene routine. Visit to toilet.

• - 7.00 PM Listening to a Quiet story, and, or reading - in or out of bed.

• - 7.30 PM Get into bed with favourite comfort toy. Be grateful for the day.

By helping your children become sleep ready you may very well be helping them form lifelong habits of rest, tranquillity and comfort.

Sleep well

Lauren Ostrowski Fenton