Sleep & Relaxation Alameda County WIC

Overview Healthy Sleep for Infants and Children Healthy Sleep for Parents Relaxation Techniques for Parents

Healthy Sleep for Infants & Children Has anyone heard of ‘active sleep’ and ‘quiet sleep’? (Allow for answers.)

Healthy Sleep for Infants & Children Has anyone heard of ‘active sleep’ and ‘quiet sleep’? During active sleep (light sleep), babies: Dream Wake up easily Brains are stimulated to grow and develop Will move around and make noises During quiet sleep (deep sleep), babies: Don’t move very much Make sucking movements Might startle Take longer to wake up Active sleep is important because it causes blood and nutrients to go to your baby’s brain. Babies brains’ need active sleep to grow and develop. On the other hand, quiet sleep helps the brain rest.

Healthy Sleep for Infants & Children Who here has heard that it’s important to wake your baby up at night? (Allow for answers.)

Healthy Sleep for Infants & Children Who here has heard that it’s important to wake your baby up at night? Night waking may be essential to babies’ health because: Their needs must be met for feeding, comfort (wet diapers are not comfortable!), and warmth. Very young babies who sleep too deeply for long periods of time are at greater risk for Sudden Infant Death Syndrome (SIDS). Young infants wake often, but as they get older, they wake up less often. What about children? Some babies are very sleepy and may be hard to awaken for feeding. This may happen with mothers who are given medication during labor. When babies need to be awakened, try a variety of touches and sounds to stimulate the brain, such as changing the baby’s position, touch the baby in different places and talk to the baby.

Healthy Sleep for Infants & Children For children: 1-2 year olds need 11 to 14 hours a night 3-5 year olds need 11 to 13 hours a night Sleep is like a vaccine that helps them fight off illness and promote physical well-being! Children usually don’t wake up at night. How much sleep they need depends on their age and their stage of development. It is important to ensure that children get enough sleep every day. Sleep is like a vaccine that helps them fight off illness and promote physical well-being. When children don’t get enough sleep, they may have a harder time controlling their emotions.

Healthy Sleep for Infants & Children What are some ways you can help your infants & children fall asleep? (Allow for answers.)

Healthy Sleep for Infants & Children What are some ways you can help your infants & children fall asleep? Have a consistent sleep schedule/bedtime routine Play time and physical activity during the day Read to them Take a warm shower at night Turn off the TV at least two hours before bedtime Give them a security item like a stuffed animal or blankie Sing to them Count sheep together Avoid big meals close to bedtime Keep the room dark (use a night light if they’re afraid)

Healthy Sleep for Parents How do you feel when YOU lack sleep? (Allow for answers.)

Healthy Sleep for Parents How do you feel when you lack sleep? Terrible!!! Sleep is a universal need. Sleep deprivation puts a mother at risk for postpartum depression and can affect both parents parenting. Thus, it is important to make time for relaxation. Examples: • Yawning • Moodiness • Fatigue • Irritability • Depressed mood • Difficulty learning new concepts • Forgetfulness • Inability to concentrate or a "fuzzy" head • Lack of motivation • Clumsiness • Increased appetite and carbohydrate cravings Parents know sleep deprivation all too well. When babies or children don’t sleep, parents don’t sleep. As we reviewed earlier, babies wake often at night, so life will be a bit chaotic for the first few months. In addition to night time waking, parents may feel intense pressure to meet their baby’s every need, maintain a spotless house and cook three meals a day! Yet, sleep is a universal need and is vital in helping parents maintain sanity. Sleep deprivation puts a mother at risk for postpartum depression and can affect her parenting. With that said, it’s important to find time for relaxation. Letting go of impossible ideals and asking for help can let parents relax, rest and focus on their child.

Relaxation Techniques How do you relax during sleep-deprived days? (Allow for answers.)

Relaxation Techniques How do you relax during sleep-deprived days? • nap or rest eyes • listen to music • turn down the lights or play soft music • turn the TV off – for reading or quiet time • take a walk • laugh – watch a comedy or read a joke • take a warm bath or shower • yoga

Thank you! “Today we discussed the difference between infants’ active sleep and deep sleep, the importance of sleep and relaxation for both parents and infants, and relaxation tips for sleep-deprived parents. What is one thing you learned today about sleep and relaxation?” Ask for any questions or comments about the class. Thank them for their participation.