Sleep Guide Text

Dreamland Awaits The Zeepy Guide to Blissful Nights for Young Kids Contents Hello from Dave & Rob Introduction to Healthy Sleep Habits Understanding Children’s Sleep Needs Creating a Sleep Inducing Bedroom Environment Establishing a Bedtime Routine Diet, Yoga & Play for Better Sleep Managing Sleep Disruptions The Magic of Reward Charts Mindfulness for Little Dreamers A Grown-ups Guide to Self Care for Better Sleep FAQ - Troubleshooting Children’s Sleep References 1. 2. 3. 7. 10. 12. 15. 20. 22. 24. 27. 29. 30. This edition first published 2024 By Zeepy Ltd, 4th Floor, Silverstream House, 45 Fitzroy St, Fitzrovia, London, W1T 6EB © 2024 Zeepy Ltd www.zeepy.co email : dreamteam@zeepy.co This guide is for educational purposes only and not a substitute for professional medical advice Hello! As parents ourselves, we've had more than our fair share of sleepless nights on our journey to the joy of peaceful mornings. This inspired us to create Zeepy: blending the science of sleep with innovative products, and mindful sleep content to help your children drift off to dreamland. Rob's innovation with Trunki brought fun to travel, and now Zeepy aims to bring tranquility to bedtime. Dave, a dad driven by the universal parental quest for better sleep for his kids, complements Rob’s inventiveness with his passion and insight into what families truly need at bedtime. Together, we're not just creating products; we're revolutionising how children embrace sleep. This guide is our labor of love—a compilation of all our scientific & philological research edited into gentle strategies, heartfelt advice, and the wisdom of sleep-filled nights. It's more than a manual; it's a collection of dreams and moments that we hope will help you and your family find rest, rhythm, and a sprinkle of magic in the moonlight. Here's to dreaming big and sleeping sound, Rob & Dave Law Founders of Zeepy 2. Introduction to Healthy Sleep Habits elcome to the world of sweet dreams and restful nights. As parents, we all wish for our children to grow up healthy, happy, and thriving. Believe it or not, one of the golden keys to unlocking this wish is—good sleep. Why is sleep the unsung hero of health? Let’s tuck into the reasons. Physically, sleep is like a nightly tune-up for our little ones’ growing bodies. It's during these precious hours that growth hormones are busy at work, helping muscles, bones, and skin regenerate after a day of boundless play. Think of it as the body’s magic repair time! W Cognitively, a good night's rest is the ultimate brain food. While children are off in dreamland, their brains are actively strengthening pathways for learning and memory (Sadeh et al., 2003). It's like their brain is sorting through a day's worth of puzzles, stories, and discoveries, filing them neatly away for future use. And let's not forget the emotional serenade that sleep provides. Just like us, children process their emotions during sleep (Walker, 2009). Adequate rest helps them wake up with a sunnier disposition, ready to navigate the seas of social interactions and challenges with a steadier emotional rudder. In essence, sleep isn’t just a break from playtime—it's a nurturing embrace for their overall well-being and growth. By prioritizing and establishing healthy sleep habits now, we’re setting our little stars up for a brighter, more energetic tomorrow. So, as they lay their heads down, remember that each zzz is a brushstroke on the masterpiece of their growth. By the age of 2, most children have spent more time asleep than awake! 4. Growth and Healing: Essential for physical growth and repair, it's a period when your child is in their deepest sleep, recharging for the next day. Mind and Memory: Crucial for brain development, REM sleep helps in processing emotions and solidifying memories. Dream Sleep Short & Gentle: It’s a brief phase where the heart rate slows and muscles begin to relax, setting the stage for deeper sleep. Dozing Off 1 2 3 4 The 4 Stages of Children’s Sleep Prepping for Deep Rest: The body temperature drops and breathing regulates, preparing for the deep sleep stage. Light Sleep Deep Sleep Your child will journey through these stages multiple times each night. A cycle lasts on average between 90-120 minutes 5. Key Points The Essential Role of Sleep in Child Development 1. Essential for Overall Health: Good sleep is vital for children's health, happiness, and growth. 2. Physical Growth and Repair: Sleep acts as a nightly tune-up for growing bodies. Growth hormones work during sleep to regenerate muscles, bones, and skin. 3. Cognitive Benefits: Sleep is crucial for brain development. It strengthens pathways for learning and memory. 4. Emotional Wellbeing: Sleep helps in processing emotions. Adequate rest leads to a sunnier disposition and better social interaction skills. 5. More than Just Rest: Sleep is a nurturing force for overall well-being. It’s not just a pause from the day but a fundamental part of healthy development 6. Long-term Impact: Establishing healthy sleep habits sets children up for a brighter, more energetic future. Each night of good sleep contributes significantly to their growth and development. 6. Understanding Children’s Sleep Needs Newborn Navigating the ever-changing sleep needs of children can feel like a journey through a mystical forest. As they grow, their sleep patterns evolve, just like them. Here's a guide to understanding these changes and ensuring your little ones get the rest they need at every stage. How much sleep does your child need? Sleep is divided throughout the day and night with no real pattern. Nighttime sleep gets longer, naps decrease. Important to establish regular napping and bedtime routines. Most stop napping and need consistent bedtime. School and activities impact sleep, consistency is key. Sources: Hirshkowitz et al., 2015, National Sleep Foundation Paruthi et al., 2016, American Academy of Sleep Medicine Mindell et al., 2016, Sleep Medicine Reviews Galland et al., 2012, Sleep Medicine Reviews 8. Newborn Infant Toddler Preschool School Age Key Points Developmental Sleep Changes 1. Rapid Growth in Infancy In the first year, sleep is crucial for the rapid mental and physical development that occurs. 2. Transition to Fewer Naps: As toddlers, children transition from several naps to one longer afternoon nap. 3. Bedtime Resistance: Preschoolers often show bedtime resistance and may experience nightmares. 4. Impact of School and Activities: For school-age children, balancing sleep with school, homework, and activities becomes crucial. 5. Consistency is Critical: Across all ages, maintaining a consistent sleep schedule helps in ensuring adequate rest. By understanding these stages and adjusting sleep routines accordingly, you can help your child achieve the restful sleep they need for their blossoming minds and bodies. 9. Creating a Sleep-Inducing Bedroom Environment Lighting Dim and Gentle: Use soft, warm lighting. Dimmer switches or lowwattage lamps help signal that it's bedtime. Blue Light Beware: Avoid bright or blue-toned lights before bedtime, as they can disrupt sleep patterns. Nightlight Nuance: A small, warm-toned nightlight (yellow, orange or red) can provide comfort without disturbing sleep. Temperature Cool and Cozy: Keep the room at a cool, comfortable temperature, typically between 18-21°C. Breathable Bedding: Use breathable fabrics for bedding to prevent overheating. Noise Consistent and Calm: A consistent, soft background noise like white noise or a low hum can help mask disruptive sounds. Silence Isn't Golden: Complete silence isn't necessary; a little ambient noise, or of course the Zeepy Sleep Podcast can help to soothe your child. Comforting Objects Zeepy Sleep Trainer Clock: Place the Zeepy sleep trainer clock in the room to provide a soft light and gentle wake-up call, helping to regulate sleep patterns. Cuddly Companions: Favourite plush toys or a special blanket can be a comforting presence throughout the night. Creating a Sleep-Inducing Bedroom Environment Transforming your child’s bedroom into a haven of sleep is like setting the stage for a magical journey to dreamland. Here are some essential tips to create an environment that beckons sweet dreams and restful nights: Creating this nurturing sleep environment not only helps in lulling your child to sleep but also ensures they stay asleep, providing them with the quality rest they need for growth and development. 11. Establishing a Bedtime Routine 1. Dinner Delight Begin with a serene supper. Opt for light and digestible meals to ensure comfort through the night, steering clear of stimulating sugars and spices . 3. Bath Time A lukewarm bath can be a delightful prelude to bedtime, with studies suggesting its efficacy in improving sleep onset. 5. Whispered Journal A soft-spoken recap of the day's highlights, fostering a sense of closure and readiness for rest 2. Twilight Play Transition to tranquil playtime. Quiet activities like puzzles or storybooks can softly steer the energy from day to dusk, supporting cognitive winding down. 4. Pyjama Robot Getting kids into pyjamas can often be a struggle so games like ‘pyjama robot’ where the grownup pretends to be a robot to dress the child can help add some fun to the process. 6. Storytime A story at bedtime isn't just a tale; it's a cherished time of connection between adult and child, proven to enrich language skills and spark creativity. Creating a bedtime routine is like weaving a spell of tranquility over your little one's night. Research underscores the importance of a consistent bedtime routine in enhancing sleep quality and overall well-being in children (Mindell et al., 2015). Here's how you can craft a magical evening routine with a sprinkle of Zeepy charm: Establishing a Bedtime Routine 13. 14. 7. Sleeptime Signal A device like the Zeepy Sleep Trainer Clock can signal to your child that it’s time to close their eyes and go to sleep. 9. Sweet Farewells End the day with a warm hug and a loving goodnight, easing their transition to sleep with reassurance and a consistent, comforting farewell routine. 11. Lights to Dreams Dim the lights to a whisper, leaving a soft amber glow from the Zeepy clock. This act of dimming mimics the natural sunset, aiding melatonin production and sleep readiness. 8. Zeepy Sleep Podcast Stories crafted to gently guide young ears to the realm of sleep, with research affirming the positive impact of auditory stimuli on sleep quality. 10. Cuddles & Comfort Tuck your child in with their cherished toy. This moment of affection is a cornerstone of emotional well-being 11. Silent Vigil Spend a few moments in quiet vigil by your child’s bed, a silent guardian as they drift off. This silent assurance often comforts more than words. In weaving these steps together, you're not just crafting a routine but a sanctuary of sleep filled with warmth, wonder, and well-being. Each element transforms bedtime into a cherished conclusion to the day. Diet, Yoga & Play for Better Sleep Sleepy Snacks For the perfect prelude to dreamland, choose sleep-friendly snacks to be enjoyed about 30 minutes to an hour before bedtime. Light yet comforting, these snacks, rich in magnesium, calcium, and tryptophan, act like silent lullabies, gently guiding their senses towards restful sleep. Instructions: 1. Combine all the ingredients in a blender. 2. Blend until smooth. 3. Serve in a favourite cup. Bedtime Smoothie Recipe: The Milky Way Blend Ingredients: 1 Ripe Banana, Bananas are a wonderful source of potassium and magnesium, both of which act as natural muscle relaxants. Magnesium, in particular, is known for improving sleep quality by helping to decrease cortisol levels, the body's stress hormone, which can disrupt sleep. A Handful of Blueberries, These little orbs of antioxidants are not just good for your health; they also contain vitamins C and E, which can aid in the body's production of melatonin, the hormone that regulates sleep cycles. Their high antioxidant content can also help to reduce oxidative stress, which is beneficial for restful sleep. A Dollop of Almond Butter, Almonds are rich in magnesium, providing a calming effect on the brain and muscles. They also contain tryptophan, an amino acid that, once converted into serotonin, aids in the regulation of sleep. A Sprinkle of Oats, Oats are a natural source of melatonin and complex carbohydrates. The latter can help more tryptophan get into the brain to aid sleep. They also contain vitamins, minerals, and amino acids that support the production of melatonin. A Cup of Milk (dairy or plant-based), Dairy or plant-based, milk is a good source of tryptophan. The body uses tryptophan to produce serotonin, a neurotransmitter that promotes relaxation and sleep. Calcium in milk also helps the brain use tryptophan to manufacture melatonin. A Drizzle of Honey, Just a drizzle of honey can spike insulin levels slightly, allowing tryptophan to enter the brain more easily. It's a natural sweetener that can also soothe and relax the body before sleep. 16. Moonlit Munchies: Sleepy Seed Crackers Ingredients: 250g whole grain flour Whole grains are a good source of magnesium, which is crucial for quality sleep. They also provide B vitamins, which can help regulate melatonin, a sleep hormone. 30g chia seeds 30g flaxseeds 30g pumpkin seeds These seeds are powerhouses of magnesium, omega-3 fatty acids, and tryptophan, all of which support sleep. Magnesium, in particular, helps to relax muscles and the nervous system, promoting a restful state. 2g sea salt In small amounts, sea salt can help to balance electrolytes in the body, ensuring proper hydration and supporting natural body processes, including those that govern relaxation and sleep. 60ml olive oil Contains healthy monounsaturated fats and a small amount of vitamin E and K, which can help ensure a peaceful night's sleep by promoting heart health and reducing inflammation. 120 ml water - adjust as needed for dough consistency Instructions: 1.Preheat Oven: Warm your oven to 180°C (350°F). Combine Dry Ingredients: In a sizable mixing bowl, sift together the whole grain flour, chia seeds, flaxseeds, pumpkin seeds, and sea salt. 2. Add Wet Ingredients: Pour in the olive oil and gradually add water, stirring until a pliable dough forms. If the mixture feels too dry, add a little more water until it reaches the right consistency. 3. Roll Out the Dough: On a floured surface, gently roll the dough to about 5mm thickness. 4. 5.Cut Into Shapes: Using a small cookie cutter, cut out shapes. Bake to Crispness: Place your shapes on a baking sheet lined with parchment paper. Slide into the preheated oven and bake for 12-15 minutes or until they turn golden and crisp. 6. 7.Cool and Enjoy: Allow the crackers to cool on a wire rack 8.before serving, then enjoy a pre-slumber snack. 17. Starlight Wishes Together, craft imaginary wishes and gently toss them into the night sky. Use glow-in-the-dark stars or simple star-shaped cutouts and a soft basket. With each wish, your child's mind starts to settle, ready for the dreams to come. Gentle Giants Transform into 'Gentle Giants,' moving in slow, exaggerated motions around the room. Each step is deliberate and soft, mimicking the quiet march of friendly giants in a land far, far away. This game helps expend the last bits of energy and brings a sense of calm. Twilight Play Combining right blend of twilight activities and snacks can set the stage for a good night’s sleep. Let's explore how a pinch of play in your child’s bedtime routine can lead to a restful night. Moonbeam Shadows With a dim bedside lamp or a flashlight, create a cozy ambiance perfect for shadow puppetry. Let your fingers dance and create characters like sleepy bunnies or gentle waves, casting stories on the walls. It's a serene way to stir their imagination and guide them towards dreamland. Soothing Sea Voyage Lay out a blanket to represent the calm sea and use pillows as boats. Together, embark on a 'Soothing Sea Voyage,' where the only waves are the gentle undulations of your imagination. This serene journey across the tranquil waters of the 'bedroom sea' prepares them for the voyage into sleep. 18. Wispy Cloud Pose (Balasana) From a kneeling position, fold forward to rest your forehead on the ground, arms extended or by your sides. This pose is a haven of comfort, enveloping your child in calmness. Twinkling Star Pose Begin in a standing position, spread your legs and arms wide, and twinkle your fingers as if they're shimmering stars. This pose encourages relaxation and a joyful stretch in the limbs. Stargazer Stretches As the day turns into evening, what could be more magical than a bedtime yoga sequence inspired by the stars above? The Stargazer Stretch is a collection of gentle poses, designed to soothe and prepare your little ones for a journey into dreamland. Let's explore a few poses that encourage tranquility: Crescent Moon Pose (Ardha Chandrasana) Stand tall, and as you inhale, reach your arms above your head, touching your palms together. Gently arc to one side, forming a graceful crescent, just like the moon. This pose stretches the sides, inviting flexibility and calm. Moonbeam Relaxation (Savasana) Lie flat on your back, arms and legs comfortably apart, palms facing up. Close your eyes, inviting every part of the body to relax. This pose is the quintessential end to your stargazing yoga journey, a gentle transition into sleepiness. Incorporating these poses into your child's bedtime routine transforms the night from a time of restlessness to one of wonder and peace. Each movement guides them gently towards a restful sleep. With the "Stargazer Stretch," bedtime becomes a celestial celebration, a nightly ritual that both soothes and enchants. 19. Managing Sleep Disruptions Nightmares: A Comforting Embrace Nightmares can unsettle the peaceful seas of sleep, leaving children adrift in the night. Here’s how to navigate: Craft a Protector: Engage in a soothing activity like crafting a dream catcher, The National Sleep Foundation suggests that empowering children with comfort objects or rituals can foster a sense of security and control over bad dreams. Soothing Tales: Let Zeepy's sleep podcast weave a tapestry of calming stories, surrounding your child with narratives that escort their minds to serene landscapes, proven by research to influence dream content positively (Scarpelli et al., 2019). Night Waking: A Path Back to Dreamland When the stillness of night is pierced by soft calls, maintaining a haven of calm is key: Steady Reassurance: Just being a consistent, comforting presence can soothe your child back to sleep. The American Academy of Paediatrics highlights the importance of a care giver’s consistent response to night wakings to help children learn to self-soothe. Lullabies of Zeepy: The ambient melodies of Zeepy's sleep podcast can be a beacon back to slumber, with studies showing that familiar, soothing sounds can enhance sleep quality (Loewy et al., 2013). Separation Anxiety: Anchors of Comfort For those who find goodbyes at bedtime daunting, creating an aura of connection is essential: Bedtime Rituals: Establish a special routine that signifies safety and love. Research indicates that bedtime routines, including rituals of connection, can significantly alleviate separation anxiety and improve sleep quality (Mindell et al., 2015). A Token of Presence: Leaving a personal item with your child can act as a comforting reminder of your presence. Studies suggest that items carrying a parent's scent like a jumper or t-shirt can reduce anxiety and aid in more peaceful sleep in children (Feldman et al., 2010). Managing Sleep Disruptions In the quiet of the night, as our little ones journey through their dreamscapes, sometimes they encounter a few twists and turns. Nightmares, night wakings, and the pangs of separation anxiety can make the voyage to dreamland a bit rocky. Zeepy is here, armed with gentle strategies and the warmth of understanding, to guide you through these nocturnal challenges, backed by insights from the world of sleep science. 21. The Magic of Reward Charts The Magic of Reward Charts In the enchanting world of bedtime routines, the journey to the Land of Nod can be sprinkled with a little extra stardust through the use of a reward chart. At Zeepy, we believe in the gentle power of positive reinforcement to nurture healthy sleep habits. While we're brewing something special for the future, we invite you to create your own whimsical reward chart, tailor-made for your little dreamer. The Benefits of a Reward Chart Reward charts are more than just tools for tracking; they're vessels of motivation, learning, and joy. They: Visualise Progress: Transform abstract goals into tangible achievements, making the journey towards better sleep a visible adventure. Encourage Positive Behavior: Reinforce good bedtime habits by celebrating each small victory, building confidence and consistency. Strengthen Parent-Child Bonds: Offer a collaborative project that fosters communication, understanding, and shared moments of triumph. Promote Independence: Empower children to take ownership of their bedtime routines, instilling a sense of responsibility and self-pride. Step 1: Choose a Theme Select a theme that sparks joy and excitement. Whether it's a journey through the stars, a quest in a magical forest, or an underwater adventure, let the theme resonate with your child's imagination. Step 2: Design the Chart On a large piece of paper or poster board, sketch out your chart. You can opt for a simple weekly grid or a creative path that leads to a grand castle or treasure chest. Include spaces for each day your child can earn a sticker or mark for a successful bedtime. Step 3: Define Sleep Goals Together with your child, decide on clear, positive sleep goals. These could be tasks like "putting on pajamas," "brushing teeth before bed," or "staying in bed until morning." Keep the goals achievable and child-friendly. Step 4: Decorate and Personalise Involve your child in decorating the chart with colours, stickers, and drawings. Personalising the chart makes the experience more engaging and gives them a sense of ownership over their bedtime routine. Step 5: Implement and Reward Hang the chart in a place where your child can see it every day and night. Each time they complete a bedtime task, they get to add a sticker or mark. Set up small, meaningful rewards for completing a row or the entire chart, like a family game night or choosing the next bedtime story. 23. Mindfulness for Little Dreamers Mindfulness for Little Dreamers The transition from playtime to bedtime can sometimes feel like navigating a ship through choppy waters. Zeepy is here to help sail smoothly into slumber with mindfulness and relaxation techniques tailored for tiny tots. These gentle exercises, perfect for grownups to guide their little ones, turn bedtime into a serene voyage towards sleep. Starlight Breathing Exercise Use the calming image of a night sky to help your child find peace. Prepare the Space: Sit with your child in a quiet, comfortable spot in their room. 1. Visualize Together: Encourage your child to close their eyes and picture a sky full of twinkling stars. 2. Inhale the Night Sky: Gently guide your child to breathe in deeply through their nose, imagining drawing in the starlight's serene glow. 3. Pause Among the Stars: Hold the breath for a count of three, basking in the starlight's tranquility. 4. Exhale the Day Away: Help them slowly exhale through the mouth, releasing any leftover daytime energy. 5. Repeat the Cycle: Continue this breathing pattern, letting the rhythm guide you both to calmness. 6. The Magic Balloon Exercise A playful approach to deep breathing that turns calming breaths into a fun activity. Get Comfortable: Sit comfortably with your child, encouraging a straight but relaxed posture. 1. Imagine a Balloon: Ask your child to picture a big, colorful balloon in their tummy, ready to be filled with air. 2. Fill the Balloon: Instruct them to slowly inhale through the nose, filling their 'balloon' with air. 3. Hold and Hover: Pause for a moment, imagining the balloon floating gently in the air. 4. Let It Go: Exhale with a soft 'whoosh,' visualizing the balloon deflating and releasing all tension. 5. Playful Repetition: Continue the game, enjoying the rise and fall of the magical balloon together. 6. 25. Twilight Body Scan Guide your child through a calming body scan, encouraging them to mentally focus on relaxing each body part as they prepare for sleep. Comfortable Position: Have your child lie on their bed, eyes closed, ready to focus inwardly. 1. Beginning the Journey: Start with their toes, asking them to mentally notice any sensations there. 2. Progressive Attention: Move their mental focus gradually up the body, from toes to head. At each part, encourage imagining relaxation flowing in with each breath. 3. Soothing Guidance: Maintain a gentle, soft tone as you describe the feeling of warmth and ease spreading through their body. 4. Culminating in Calm: After reaching the head, invite a few deep, mindful breaths to solidify a state of complete relaxation and stillness. 5. Incorporating these exercises into your nightly routine can transform bedtime from a challenge into a cherished ritual. With each guided breath and gentle visualisation, Zeepy helps weave a tapestry of calm, guiding little ones into a restful night's sleep, wrapped in the cozy embrace of mindfulness. 26. Galaxy of Gratitude Cultivate a sense of gratitude and calmness, helping children drift into sleep with positive and happy thoughts. Comfortable Position: Have your child lie in bed, eyes closed, taking slow breaths. 1. First Grateful Thought: Ask them to think of one thing they're grateful for from the day. 2. Starlight Visualisation: Ask them to imagine this happy moment as a glowing star in a night sky. 3. Add More Stars: With each breath, add more stars for different grateful moments. 4. Embrace Gratitude: Guide them to feel the warmth of their gratitude-filled sky, leading to peaceful sleep. 5. A Grownup’s Guide to Better Sleep As guardians of little dreamers, your own journey to the Land of Nod is equally vital. Zeepy cherishes the symphony of calm that parental self-care can bring to the family's sleep harmony. Here are some tips to guide you towards restorative rest, while subtly weaving in the importance of your well-being on your child's sleep patterns. A Quiet Retreat Awaits Craft a sanctuary that whispers of tranquility. A room that beckons rest, adorned with soft linens and a whisper of lavender, sets the stage for your own peaceful slumber, teaching your little ones the value of a serene space. The Dance of Routine Consistency isn't just the rhythm of their nights but yours too. A study by Bei et al. (2009) underscores the significance of a regular bedtime routine for adults, linking it to deeper, more restful sleep. Embrace the lullaby of a nightly ritual, be it a book or a cup of chamomile tea, and let this routine be a gentle guide for your family's sleep. Digital Dusk The glow of screens can disrupt the body's bedtime prelude. Harvard researchers suggest avoiding screens and embracing analogue activities an hour before sleep to cue your body for rest, setting an example for tech boundaries around bedtime. The Last Supper Timing your last meal can be crucial to the quality of sleep. A meal, enjoyed a 2-3 hours before bed, ensures dreams aren't disturbed by digestion, echoing advice from the Sleep Foundation for smoother transitions to sleep. Sips of Serenity While a glass of wine might seem like a ticket to relaxation, its effects can be a mirage in the desert of deep sleep. Moderation is key, with studies indicating that alcohol can impact the quality of rest, shifting the narrative towards more soothing evening elixirs such as camomile tea. When Night Awakens When the silence of the night is softly interrupted by the patter of tiny feet, it's not just about soothing them back to sleep but also finding your own way back to sleep. The manner in which parents address these moments can deeply affect their own sleep quality as well as their child's (Mindell and Williamson's , 2018). Deep breathing or a brief mindfulness exercise can act as a bridge, leading you away from wakefulness and towards sleep. A Parent's Guide to SelfCare for Better Sleep 28. FAQ: Troubleshooting Children's Sleep Issues 1. Why does my child have trouble falling asleep? Solution: Difficulty in falling asleep can be due to various factors like overstimulation before bed, an inconsistent sleep routine, or an uncomfortable sleep environment. Establish a calming bedtime routine, maintain a consistent sleep schedule, and ensure their bedroom is conducive to sleep—cool, quiet, and dark. 2. How can I help my child stay asleep throughout the night? Solution: Frequent night awakenings might be caused by developmental milestones, changes in routine, or discomfort. Stick to a consistent bedtime routine, ensure they are comfortable (check for too hot or too cold temperatures), and provide a security object if needed. If night awakenings persist, consider consulting a pediatrician. 3. What are some effective ways to handle bedtime resistance? Solution: Bedtime resistance can be managed by setting clear expectations, maintaining a consistent routine, and offering limited choices to give them a sense of control (like which pajamas to wear). Also, ensure they get enough physical activity during the day. 4. How much screen time is okay before bed? Solution: Limit screen time at least an hour before bedtime as the blue light emitted by screens can interfere with the natural sleep cycle. Encourage screen-free, calming activities in the evening like reading or quiet play. 5. My child often experiences nightmares. How can I help? Solution: Comfort and reassure them after a nightmare. Acknowledge their fear and listen to their worries. Keep bedtime calm and relaxing. Discuss the nightmare during the day to demystify it and consider using a nightlight in their room. 6. What should I do if my child is afraid of the dark? Solution: Addressing fear of the dark can include using a nightlight, ensuring comfort with bedtime routines, and validating their feelings. You can also empower them by giving them a "special" item for protection, like a stuffed toy or a "brave" blanket. 7. How do I adjust my child's sleep schedule after a holiday or time zone change? Solution: Gradually adjust their sleep schedule before and after the trip. Post-holiday, reintroduce the regular routine and bedtime, shifting by 15-30 minutes each day until you reach the desired time. 29. Dive deeper into the world of restful nights and enchanting bedtime routines with more from Zeepy. Explore our innovative sleep trainer clocks, soothing sleep podcasts, and a treasure trove of tips designed to bring tranquility to your child's night: Zeepy Sleep Story Podcast The podcast blends enchanting stories with gentle guided meditations to lull young listeners into a peaceful sleep. Each episode, filled with whimsical narratives and soothing soundscapes, is designed to create a tranquil bedtime atmosphere, aiding in relaxation and sweet dreams for children. Follow us @zeepysleep Share your sleep stories with us, we want to hear from you! Follow us on our social media journey at @zeepysleep, where we share top tips for serene nights & the latest news. Let's create a community where every night is a good night Share and save Get 10% off our sleep trainer clocks Kip or Slumber by using this code on amazon.co.uk KQZJZ943 (Valid till 06/07/24) www.zeepy.co. DreamTeam@zeepy.co 30. More from Zeepy... Mindell, J. A., Li, A. M., Sadeh, A., Kwon, R., & Goh, D. Y. (2015). Bedtime routines for young children: a dosedependent association with sleep outcomes. Sleep, 38(5), 717–722. Fleming, N. L., Wilson, M., & Han, J. L. (2018). The impact of diet on child sleep patterns: A review of the literature. Pediatric Sleep Medicine, 1(1), 12-18. Hale, L., & Guan, S. (2015). 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