Example of Relaxing Before Bedtime Routines

A good night’s sleep makes a world of difference to everyone. With a poor sleep pattern, children may not get enough sleep, may not get enough deep sleep and may have difficulty waking in the morning. Remember that pressure touch and neutral warmth are calming to the nervous system.

· Set up a structured routine before bedtime.

· Set up a visual schedule for the bedtime routine.

· Decrease visual stimulation in the bedroom. This includes only keeping a few toys in the bedroom. These toys should be relaxing toys such as stuffed animals or toys that play quiet music. Avoid loud toys or toys that stimulate your child.

· Avoid snacks that include refined sugars, artificial colouring and sweeteners. Encourage snacks that involve sucking, as this is a relaxing activity.

· Play quiet, relaxing music. This can include classical, environmental sounds, a tape of lullabies etc.

· Have a warm bath before bedtime. When drying in the child, do it in a quiet, rhythmic way. Avoid quick rubbing as this can be alerting.

· Slow stroking on the back. Try to keep the rubbing rhythm constant, start at the top of the back and rub down to the hips. As soon as one hand reaches the hips, begin again so there is continuous stroking.

· Instead of a back rub, rub lotion over body after a warm bath. Rub with a slow, downward, continuous stroking motion. Use a lotion that is scented with a relaxing scent: strawberry, vanilla, lavender etc. Avoid alerting scents such as peppermint or any very strong scent.

· Do slow, rhythmic joint compressions before bed.

· Use “natural lighting” fixtures when possible. Dim the lights during story time and when you are tucking the child in.

· Rocking rhythmically in a rocking chair with the lights dimmed and listening to quiet music.

· Tuck the child in tightly using heavy blankets and tucking pillows around the body. Large body pillows can be used and children tend to really like them! This give deep pressure input, which can be very calming.

· Experiment with different types of pajamas; try tight and loose to determine which type your child prefers (also think of textures..fleecy, flannel, silky etc.)

· Avoid rough and tumble play before bed as this can be alerting.

· If the child has a favorite, quiet videotape. Play it in a dimmed light room with the child wrapped in blankets on the couch.

Examples of “Activating” Morning Routines to help one Wake Up

Vision:

· Turn on the lights

· Open blinds/curtains

· Paint kitchen/bathroom in bright colours

Auditory

· Play music with changing rhythms (baroque, rock)

· Chimes

· Make a special wakeup tape or CD with songs that pace out the routine.

Smell:

· Strong smells such as coffee, a zesty-smelling soap.

Taste or oral stimulation:

· Crunchy food such as cereals, nuts, apples.

· Tangy and/or chewy foods such as dried fruit, orange juice.

· Cold foods

· Drink from a straw

· Whistle, play a harmonica, recorder.

Touch:

· Taking a cooler shower, brisk toweling off, brush therapy

· Walk barefoot

· Tickling (if enjoyed by child), back scratching

· Squeeze your legs, squeeze your arms, push your hands together

Movement:

· Pet or play with your pet.

· Calisthenics, yoga, tai chi, jumping on a trampoline, brisk walking, skipping rope.