Cool Eco Company

Super cool Little Green Radicals are having a flash sale

http://www.littlegreenradicals.co.uk/

Check out their slogans; Give Peas A Chance, Free Range and I Recycle My Tantrums.

So my cuppa tea.

This Be The Verse. A bit of Larkin for you. Then an alternative.

This Be The Verse, By Philip Larkin

They f*** you up your Mum and Dad,
They may not mean to but they do
They fill you with the faults they had
And add some extra, just for you.

But they were f***ed up in their turn
By fools in old-style hats and coats,
Who half the time were soppy-stern
And half at one another's throats.

Man hands on misery to man.
It deepens like a coastal shelf.
Get out as early as you can,
And don't have any kids yourself.


This Be Another Verse by Oliver James (fabulous Child Psychologist)

They tuck you up your Mum and Dad,
With heartfelt, steadfast loving coos,
They fill you with the strength they have,
And wipe the never-ending poos.

But they were tucked up in their turn
Spock flowing from permissive throats,
As Mummies stuck it out at home
And Daddies grafted hard for groats.

Woman hands on mental health to Man.
She puts her self upon the shelf
Or looks for someone else who can
Tune in to baby's needy self.

Be My Guest: Gill Rapley weaning expert

Tell us about the Baby-led Weaning approach

Baby-led weaning (BLW) is, quite simply, the most natural and logical way to help a baby move on to solid food.  Babies begin to reach out towards things that interest them from a few months old; by about six months they can grab them fairly accurately and get them to their mouths.  At this age they are also beginning to be able to bite and chew so, provided they have access to food, they will start to explore it with their hands and mouths – not because they are hungry but because they are curious. Gradually they’ll start to actually eat it, whenever they are ready.

How did your ideas for the approach begin?

I first became interested in the transition to solid foods in the 1980s, when I was working as a health visitor.  During that time I met many parents who were struggling to spoon feed their baby of around six to eight months.  The babies were either eating very little, being very picky about which foods they would eat, or refusing to be fed at all.  In most cases, letting the baby feed him/herself solved the problem.  It occurred to me that what the babies disliked was not the food itself but the business of being fed.

I began to advocate letting babies feed themselves, using their hands, from around six months.  However, at that time, solid foods were generally introduced at around four months, when babies are too immature to chew, so the first foods had to be purees.  When the minimum recommended age for solids changed to six months, the logical thing seemed to be to forget the puree stage altogether, and BLW was born!

How do I do baby-led weaning?

First, aim to let your baby share as many of your mealtimes as possible, even if she hasn’t yet begun to eat anything.  This will give her the chance to join in the social side of eating and to watch what you do with food.  Try to choose times when she isn’t hungry or tired, so she can concentrate on this new experience.

Once your baby can sit up with only very little support (i.e. she can stay balanced without needing to hold on), she is ready to start exploring food with her hands.  Sit her in a high chair or on your lap and offer her some food to have a go with.  It needs to be in pieces that are large enough to stick out of her fist and soft enough to be munched – for example, cooked sticks of carrot or strips of meat.  As she gets more skilled, she will gradually be able to manage smaller pieces and different textures.

What should I expect?

Mess!  As part of her learning, your baby will almost certainly drop/squash/smear quite a lot of food at first, so you might want to think about how to manage this.  A large bib and rolled-up sleeves are a good idea, and a clean sheet of plastic under her chair will mean you can hand back food that falls down.  Scheduling bath time for after she’s eaten is helpful too!

Your baby is unlikely to eat much food at first.  Many babies don’t begin to eat measurable amounts of food until they are at least eight months, and some not until later still.  This is fine, since milk feeds provide pretty much everything babies need during this time.

Are there any ‘rules’?

There aren’t really any rules to BLW but there are six important principles:

1.    Trust your baby – she knows how much she needs and she will become more skilled with practice.

2.    Share healthy food – cook from scratch as often as possible, avoiding salt and sugar.

3.    Offer your baby food rather than giving it to her.  Let her choose what to eat and in what order.

4.    Let her play – it’s important for learning and skill development as well as being enjoyable.

5.    Keep mealtimes safe – make sure your baby is sitting upright and avoid small, hard, foods such as nuts.  Make sure your baby is the only person who puts food in her mouth.

6.    Keep offering milk feeds on demand – your baby will decide when and how to reduce them.

Are parents concerned about choking?  How can you reassure them?

Yes, parents are often concerned about choking – and grandparents often more so.  We know that anyone can choke, and have had it ingrained in us that babies and children are at much greater risk.  But it’s important to understand what it is that makes choking likely.  The risk of choking is increased – for anyone – if:

·         They are lying back;

·         They are not in control of when something is put in their mouth or the size of the mouthful;

·         They are having to deal with lumps and liquids at the same time;

·         They are distracted while eating;

·         They are eating small, hard pieces, especially round ones such as nuts.

Given this list, it isn’t really surprising that babies often struggle with lumpy ‘second stage’ baby foods.  Self-feeding puts the baby in charge and this helps to keep him safe.

Choking isn’t common with BLW but gagging is, and the two can be confused.  Gagging is a sort of retching movement, triggered when something gets a bit too far back in the mouth without being properly chewed.  It’s a protective reflex and, provided the baby is sitting upright, the food will either fall out of her mouth or she will start to chew it again.  Gagging is a bit alarming to watch but it doesn’t seem to worry babies – and it usually only happens frequently in the first week or two.

What are the benefits of the approach?

Baby-led weaning goes with a baby’s instincts rather than against them.  As a result it makes eating more enjoyable for the baby and less stressful for parents.  It allows babies to share the same food as the rest of the family (provided that food is healthy), so increasing that chances that they will enjoy a wide range of foods and be less picky as toddlers.  It makes eating out easier, with no need to take separate food along for the baby – and, with no need to feed the baby, the parents get to eat their own food while it’s hot.  It’s cheaper than buying baby food and a lot less time-consuming than making your own purees.

Is BLW suitable for all babies?

Baby-led weaning works for the vast majority of babies.  However, babies who were born very prematurely, those who have an illness that makes a normal diet unsuitable for them, and those who have a condition that affects their ability either to use their hands to pick up food, or to bite, chew and swallow may need to have at least some meals fed to them, either temporarily or long term.  This doesn’t mean, though, that they should never be given the chance to feed themselves.  Every baby is an individual, who deserves the chance to be as independent as possible.

What do most parents say about BLW?

Parents have a lot to say about BLW.  Here are some examples:

-       “It’s made us all eat more healthily.”

-       “It’s more or less what we did anyway – we just didn’t give it a name.”

-       “It’s really messy at first but not for long – they quickly get the hang of it.”

-       “Mealtimes are a joy – totally stress-free.”

-       “The most difficult thing was learning to trust my baby.”

-       “I wish I’d done it with my first child.”

-       “It’s the best parenting decision I’ve ever made.”

Gill has co-authored (with Tracey Murkett) two books on baby-led weaning: Baby-led Weaning: Helping your baby to love good food and The Baby-led Weaning Cookbook, both published by Vermilion.  For more information, visit www.rapleyweaning.com or www.baby-led.com.

Bulls and china; kids and cars

I'm pretty much a tidy person generally, I reckon, ish. I'm not great with mess and chaos. Although a tiny terrace and 2 even teensier children do make for quite a bit off mess and never-ending chaos. I guess we're not that tidy.

Our car though is in a league of it's own when it comes to mess. When I get into the car of someone without children I often find myself stifling the question "is this new?" or at least "has it been valleted?" It's startling how clean those cars can be. The ones without Maxi Cosis and raisins on the floor.

It's a slippery slope allowing for car mess. First there's the baby toys. That's fine. Then you start weaning and soon you're throwing bananas or chucking rice cakes into the back and there's stains and crumbs everywhere.

The real fun comes when you take your new little people on holiday. On 7 hour treks to Cornwall, when you're wondering who the flip thought this would be a good idea, it really is survival of the fittest. You need to be fully armed with all sorts of treats that in no time at all become litter to your once less blush-inducing vehicle.

On our journeys I start healthy and get increasingly less so with desperartion. So we start fruit, move to sandwhiches, then there's the fine line that is Pom Bears, we move swiflty on to Milky Bars and slide down to regular calorie exploding crisps. Thankfully we've always made it to our desired destination before I've had to swerve in to a petrol station for Hubbabubba. Never say never.

The clever inventors at Trunki have come up with this portable toy box which you can bung all their toys in.
£19.99

5 desks for busy bees



GLTC £195
Click on image



White/Natural desk and chair GLTC £100
Click on image

Wooden desk and chair John Lewis £80
Click on image

Plastic Desk Toys R Us £29.99
Click on image

Anywhere desk with storage GLTC £50
Click on image

Mind the gaps



Havin' a rockin' time in our aubergine-less gaff

 Regular readers will know that Charles is slowly, slowly learning that speaking is probably a good idea. He's giving it a bash, this talking lark.

He's putting two words together now. You can see the concentration in his face, as he says; "Didi" (that's Charles for 'Rosie') "sleep", then will take a deep breath and say "Didi sleep". To which we say, as the Speech Therapist told us too; "that's right Charles, Rrrrosie is asleep". Except we don't of course because 'Didi' is just soooo cute!

So he's getting there. But as we walked back from school today I realised that gaps in their vocab knowledge can point in neon flashing lights to gaps in your parenting, or your life in general.

Charles spotted down our road a man washing his car. Charles sported an utterly blank face. He was racking his brain for a phrase fit for such an activity. Nothing. Nada. Zilch. He came up with "man" and then a kind of Justin aka Mr Tumble-type polishing action. Gap number 973; we don't wash our car.

Further down the road we bumped into a neighbour who said to Rosie "I love your new wellies" to which Rosie, who's never been known for her deflection of compliments, said "yes they're purple" and our kind neighbour said, "I'd call that colour 'aubergine' I think". I know exactly what's coming. "What's oh ber jeeen?", "hahaha" we all say, "she's a card, our Rosie!" I exclaim.
When we're within the safety of our own plebby four walls I say "you know what aubergines are honeypie, they're what mummy spends an hour preparing for the veggie moussaka!" Rosie asks "is that a joke Mummy, "yes" I say "'fraid so my darling!"

Our New Bestest Book; You Can't Eat A Princess, from Scholastic



By Gillian Rogerson and Sarah McIntyre
Published by Scholastic

If your little ones are gannets like mine their gonna love this one. What pasta lovin' kid won't adore a book with a character named Princess Spaghetti as the protagonist to this adventure-rammed tale?!

Whilst Princess stories are typically a girls-only zone, this one crosses the barrier nicely into boy-friendly too. For this is one gutsy girl who has to save the day when her Dad, King Cupcake is kidnapped by hungry aliens. This fiesty young lady blasts off into space to show these mischeivous aliens who's boss. Her plan is to introduce them to the world of chocolate to steer them off the idea of eating people once and for all!

"You've never had CHOCOLATE? You must come with me at once!" The little royal instructs.

This gastonomically obsessed scrumptious book had Rosie and I hooked, laughing and feeling rather hungry.

Click here to view on play.com

And yet another reason to love Peter Rabbit

Oh good, a compromise. We don't get many of those around here.

These Peter Rabbit juices are a mix of organic fruit juice and water so the kids think they're having something juicy whilst I know they're not jellyfying their teeth.

You can get them from...

-          Asda

-          Sainsburys

-          Waitrose

-          Ocado

-          Whole Foods

-          Toys R Us

-          Other small cafes/ delis/ playcentres etc

Thoroughly recommended by a terribly strict parent and two hard-done by kids. With marvellous teeth.

Shyness for Practical Pre-School

Feeling Shy; How to Help

Parents and professionals alike can be at a loss when it comes to making life easier for a shy child. Understanding the nature of shyness is key in helping reduce anxiety, therefore enriching the pre-school experience.

Shyness is a huge spectrum so the trait varies enormously between children. For some their shyness is more prevalent in certain situations. For others it is universal, effecting every outing, event and setting that they are a part of. Shyness is often pretty transient, it may be that a child who is shy as an infant is an extrovert by the time they hit school. There are of course shy adults too, and many more who repress incredibly powerful shy instincts in order to get on in society; in the world of work and social lives too, that so often demand outward confidence over introspection and caution.

Shyness is felt as a mix of emotions, including fear and tension. An observer recognises shyness by an averted, downward gaze and physical and verbal reluctance. The shy child's speech is usually quiet and sometimes tremulous or hesitant.

Why are some children shy?

Researchers have concluded that both nurture and nature can effect a child’s likelihood of being shy. Some aspects of shyness are certainly learned. Children are surrounded by role models, most crucially their parents, and are constantly observing their behaviours and listening to their conversations. A parent who consistently can be seen to stress about or avoid social situations and take a ‘back seat’ wherever possible, may be subconsciously teaching their child that certain situations and stress are intrinsically related. Children's cultural backgrounds also offer models of social behavior. For instance, Chinese children in day care have been found to be more socially reticent than Caucasians, and Swedish children report more social discomfort than Americans.  

Some claim that shyness may run in families and there is growing evidence of a hereditary basis for some kinds of shyness. Children that have been adopted have been found to more closely resemble their biological mother when it comes to shyness than that of their adoptive parents. As with most aspects of child behaviour and emotion, it would appear that with shyness there is a complex relationship between genes and learnt behaviour.

Shyness and Developmental Stages

Shyness is common in babies at around 6 months of age. Many babies at this stage will cling to their mothers in social situations, fearing that if their mothers leave them, they will be gone for good. Into toddlerdom, once are developmentally equipped to understand what renowned Child Psychologist Piaget called ‘Object Permanence’ , they can comprehend that once a parent has gone, they don’t cease to exist and furthermore, they will be back. Shyness often tends to reappear around the ages of 3-4 years. Experts refer to this as ‘self-conscious shyness’, as the child has reached an age where they are able to experience feelings of embarrassment. This obviously coincides with the time that most are entering into a pre-school environment. For many this is the first time they have left the comfort of their parents and is arguably the most crucial transitional period that children face.

Practitioners need to be sensitive to certain situations which can see a shy child become anxious, these may include:

·         When they arrive at the start of their session, they may feel separation anxiety more acutely than others.

·         Meal times or snack times, they may feel uncomfortable eating in public.

·         Any transitional period, e.g. going out to play or moving onto the carpet.

·         When they are asked to be in front of the other children, e.g. as part of a song or to share news.

Practitioners can help by:

·         Distracting the child when they first arrive by asking them to help with a ‘job’, inviting them to do their preferred activity or entice them by telling them what exciting activities are on offer today. Always encourage the parent to say “goodbye”, no matter how painful, running off when the child is distracted will only serve to increase the anxiety.

·         Sit with the child during meal times and snack times. Chat to them casually, not about the food, never  force them to eat. Hopefully your general chit chat will relax them enough to start eating.

·         Make transitional times as smooth and calm as possible; ask children to line up, for example, a few at a time. Hold hands with the shy child if needed, just for a sense of security.

·         Never make a big deal of a child not wishing to partake in songs etc. They will be taking it all in, learning along with the others, and without any pressure will begin to partake with time.

Positive Peers

Usually shy children will only be so in certain situations. Often if they are playing with a peer, particularly one which they have contact with out of the pre-school setting as well as in, they will play, chat, argue and throw tantrums like the best of them! It’s essential that practitioners are observant of these peer relationships and encourage them to ‘buddy up’ with those that help boost their confidence at every opportunity.

Practitioners can help by…

·         Ask parents who they know outside of pre-school, or who they have mentioned in the home that they seem to have shown a bond with.

·         Observe in the pre-school setting, during each period of the session, who the shy child appears to want to sit with and talk to.

·         Encourage friendships for all through regular circle times and discussions on how to be a friend and how to care for others.

Avoiding the Label

Attaching labels to shyness or other traits has been consistently found un-helpful and to have negative consequences for behaviour and self-worth. Every effort should be made to avoid talking about the shyness in front of the child, as it will become a self-fulfilling prophecy; a child that is labelled as "shy" will continue to act shy. In addition labelling will lower their self-esteem and make them feel that they are different  from their peers in a negative way.

Practitioners can help by…

·         Sharing your knowledge on shyness, and on strategies for helping the child, with colleagues.

·         Ensure the child’s peers know that everyone is different and everyone is equal.

·         Nurturing and encouraging the child’s interests and skills. Focus on the positive.

Parents as Partners

It’s important to keep parents positive, to let them know their child is normal and healthy. Shyness is not necessarily a problem, more a trait. It’s no better to be ‘out-going’ than ‘shy’, it’s just that shyness may result in anxieties in certain situations, and for the sake of the child, using particular strategies to minimise these are key. Parenting Expert Sue Atkins offers parents some general advice; “ just be patient, encourage your kids to be positive and praise them specifically for all the lovely things they get right or achieve and over time their confidence will grow and their shyness may abate”.

 Practitioners can tell parents:

·         Being ‘shy’ at pre-school is normal, and as children get older the shyness tends to lessen.

·         Be patient and never put pressure on a child to speak out or act differently.

·         Boost their confidence and self-esteem at every opportunity.

·         Feel free to get involved in the setting, if your child sees you there it’s more likely to be perceived as a place of safety.

·         Never fret over what your child’s peers are up to. They may be more out-going but your child is carefully observing and making sense of the world around them. That is an asset.

·         Never push your child to do things he or she would find unbearable. Rather make suggestions, but realise your child may not be ready.

·         Don’t actively avoid situations that may require more support or planning for, e.g. if your child is invited to a party accept the invite if your child is happy to go, even if it means you will be sitting on the edges observing for 2 hours.

Some final words…

Shyness is a common but seldom understood emotion or trait. Some children will always be more comfortable than others when they enter into the pre-school environment. Abiding by the fundamental ethos of the Early Years Foundation Stage (EYFS) ‘Every Child Matters’ means ensuring inclusion for all. In the case of shyness employing strategies to make pre-school life more comfortable, and less threatening is key. Involving and including the parents is vital in achieving all-round happy children, keen to come to pre-school.

BOX

5 more tips from the staff at both Katharine Bruce and Carlton Hill community nurseries, part of the London Early Years Foundation (LEYF).

1. Encourage the child to bring their favourite toy in from home and engage them through this, for instance during ‘Show and Tell’.
2. With the help of their parents/carers, create a photo book with photos from home they can talk about and share with the group when they feel sad or shy .
3. Help them to make scrap books of their own drawings, making up a story, and encourage them to tell it to the group (a small group to start with and then adding to it).
4. Make the most of typical activities like storytelling or story acting, where children create a story and act it out (shy children can choose to join in or simply watch until they build up more confidence).
5. If the child does not want to take their coat off when they first start, leave it on!

References

Aron, E (2003) The Highly Sensitive Child: Helping our children thrive when the world overwhelms them Thorsons

Creswell, C (2007) Overcoming Your Child's Shyness and Social Anxiety Robinson Publishing

www.anxietyuk.org.uk/about-anxiety

www.leyf.org.uk


Written for www.practicalpreschool.com  

One day, one day soon(ish) we'll be there on time

Book bag - tick. Skipping rope - tick. Coat - tick. Two children - tick.


OK lets go. School run here we come.
But it's never that simple. There's always something. Charles will shout out in his indiscreet way "POO", and just to clarify "POO, CHARLES POO!" Yes, his language is coming along well now, so that's something...


Once that situation is rectified there's usually "Can I take Bagpuss/Trudi (the toy skunk) /my new notebook to school?" "No" "Oh but everyone takes something to school, and I'll miss Bagpuss/ Trudi / my new notebook, please, please, please" At which time her kind parent (Daddy) will chime "go on then" and her evil one (me) will repeat her "No" in unison. "Oh go on then" I'll snap, noticing it's 3 minutes until whistle time, "c'mon".

See I used to be very organised. Prior to having children I'd hardly been late in my life. Lateness riled me. Lateness was rude. Now, despite getting up anytime between 6 and half past we still can't seem to leave the house before 8:45 which always means we are late for school.

It doesn't stop at school. Oh no, it's not only the teachers that get to think badly of us. Family and friends can also share in the eye-rolling about the ridiculous unpromptness we now display daily. Whilst it was quite amusing in the beginning (I can recall being about 4 hours late round to my Mums on the Christmas day when Rosie had been born 2 days prior), I'm beginning to wonder if it will ever go full circle or whether I'll continue to be an annoying person worthy of being riled about and eyes rolled at.

Be My Guest: Tanya Laperouse, Wow Toys

Tell us how Wow was born?

My husband Nadim started WOW toys in 1997.  He exhibited just 4 toys at Olympia Toy Fair which immediately caught the attention of a number of influential toy buyers. 

Nadim originally graduated in Industrial Design and when he was 25, he set up a Design Company called ‘NAD Associates’.  His approach was direct; he telephoned, wrote and knocked on the doors of companies whose products he had seen in magazines and his selling point was to better their products’ existing designs. He was soon given contracts to put his promises into practice. This direct approach won him contracts with major toy companies and he was soon designing for names such as Action Man, Sindy, ELC and My Little Pony. 

With so much toy design work suddenly coming his way, he  was suddenly in a position to recruit a team of designers and in its first year, NAD Associates was making a healthy profit.

After some time however, he became disillusioned with his paymasters a number of whom who began slashing design budgets in favour of expensive marketing campaigns, a strategy which ensured that the quality of the toys would suffer.  Believing strongly in his high principles, he decided to forge ahead alone and established his own brand of toys, WOW in 1997.

His vision was to create the very best toys available to young children. There would be no cutting corners in favour of massive advertising budgets and the good design, safety and durability of the toys would prove testament to his promise. 

I joined the company in 1995 in a dual role of HR and PR Manager.  I love the fact that every evening Nadim and I can discuss our days’ events and bounce ideas off each other.  It’s great to have another set of eyes and ears that you sometimes need to be able to look at something from another angle.

Does it help having children of your own?

Most definitely.  When you have children of your own you really appreciate how children play with toys and what toys  keep them interested and entertained.  Also very  importantly you soon learn which toys they quickly lose interest in and end up at the bottom of the toy box after their first play. All this information gives you an ‘instinct’ for what a good toy is and what you would never consider buying for your children.

What ages are your children (and a snippet of info on each too)?

Natasha has just recently turned 10 years old and Alex will be 8 in May.   Both children had mainly WOW in their toy boxes when they were toddlers and they loved them.  Natasha still has the WOW caravan on display in her bedroom – she doesn’t play with it now but it was her favourite toy when she was little, so it will never be given away.  Alex has a bucket of bath toys which at bath time he empties into the bath and there are about 10 WOW figures in there even though they weren’t ever really intended for the bath.  That’s the great thing about kids – they innovate and create their own play;  you just have to give them the right tools.   

Do your children have a say on products?

Not really but they often come into the office after school as it is very close by and they are always interested in looking at new toy designs and playing with the prototypes.  At home, Natasha loves designing new toy ideas or ‘improving’ on a design for a new toy she has seen in the office and some of her ideas are actually quite good!  

How do you manage to balance working and fun family time?

I am in a very fortunate position in that I finish work every day at 3pm.  As I live and work locally and the children’s schools are very close by, I’m able to collect them both from school and from 3pm I leave my work hat behind and become a mum again.  Our afternoons tend to be really busy with various after school clubs and homework so I try not to plan too much in at weekends.  It’s great to have a whole weekend ahead of you with no plans or obligations.  This is when the real quality family time happens.  

What would be your advice to anyone starting out?

It is always a daunting moment when you first go out on your own however the resulting sense of freedom and empowerment gives you great energy which drives you forward and helps you achieve the goals.  It is imperative to be an optimist and see the glass half full (not half empty). Positive attitude and the will to succeed will see you through all the ‘downs’ and disappointments that lie ahead. Celebrate the successes with your family and friends who will be your biggest allies in the first few years. Friends are often the only people you can emotionally ‘rely’ on when times are tough.

Starting and running your own business can often absorb an enormous amount of time and also be very disruptive to family life. Having an understanding partner is a prerequisite until the time the business is established. Above all enjoy the experience because if you don’t then it would suggest that this type of life is not for you! Always think positive because to win any battles you have to believe you can win.

See Tanya's products at http://www.wowtoys.com/

Sleep feature in Fitness For Women today

Striving For Slumber

Research consistently concludes that a lack of sleep can have a detrimental effect on our health and overall well-being. Phoebe Doyle looks at ways to help our sleep deprived bodies and our stressed out souls.

Worries about family and work are apparently the aspects of our lives most likely to keep us anxiously awake into the early hours.  “Sleep is one of the first things affected by any form of psychological problem, such as stress, depression or anxiety. As all three are increasingly widespread, it’s no surprise our sleep is suffering”, says Dan Roberts (www.danroberts.com) of The Wellbeing Coach. He explains just how sleep becomes disturbed; “when people are stressed they often find both the length and quality of sleep is affected. Because your system is over-revved by stress hormones including cortisol and adrenaline, your mind races as you lie there, tossing and turning.”

“Now approximately 10-15% of us, suffer with our sleep”, says Matt Broadway-Horner a Cognitive Behavioural Therapist from CBT In The City (www.cbtinthecity.com) , and what’s more this problem is more common in women than men. Matt says; “half of sufferers report severe symptoms occurring nightly; they take 2 hours or more to fall asleep initially and 1 hour or more waking during the night.”

Quantity and Quality

So how much sleep do we need? Really, the answer is that you need enough sleep to feel like you can get through your everyday life! Chris Idzikowski, Director of the Edinburgh Sleep Centre insists; “we actually need as much as we think we need. Anywhere between 5.5-9.5 hours is fine. More or less may still not be much of a problem. Some people are short sleepers - if you feel sleepy, tired or unwell during the day after a short sleep then you're not a short sleeper!” Most adults claim to get between 5 and 10 hours each night and generally people start sleeping less as they get older.

When sleep is broken, it reduces the quality; “when people are stressed they often wake up and worry in the middle of the night – that awful 3am thinking when everything seems far worse than it really is – then they can’t get back to sleep. Bad dreams and nightmares, and non-restful sleep (where you wake up still feeling exhausted) are also common stress-related symptoms”, says Dan.

How Can We Switch Off – Top Tips for a Good Nights Kip

Whilst sleeping tablets are often prescribed for severe insomnia they can have pretty unpleasant side effects, such as confusion, forgetfulness and feeling lousy the following day. In fact some report feeling worse than if they’d not slept at all! Sleeping pills and sleep medications should be used only for short-term situations, and sparingly at that. Their effects are short-lived and so when used to treat long-term sleep issues there are serious concerns.

Thankfully though, there are many less intrusive methods to explore:

Don’t let your bedroom become your office – working on a computer in your room, or stressing over files is not conducive in the creation of an atmosphere fit for sleep. Matt says a client of his did just this; “she had to work hard to change her associations in the bedroom from working with document papers and her computer to a place fit for the purpose of sleep” Matt explains. Dan is keen for us to remove all technology; “only use your bedroom for sleeping and sex. No TVs; no laptops/smartphones in bed; keep your room cool and as dark as possible, with no ambient light and get as good a bed as you can afford, especially if you have back trouble (a common cause of insomnia).”

Try it tonight

Ban the box! Remove all TVs and laptops, remember bedrooms are for beds! Good quality, fresh bed linen can help make sleep more inviting too. So treat yourself and splash out!

Get yourself into a routine – try to go to bed at the same time each night and get up at the same time too, and yes I’m afraid this means even on weekends. If you have a bad night resist the urge to sleep in the day as this will upset the routine. Chris says, “It’s probably not a good idea for poor sleepers to nap during the day. However, there is also evidence to show that good sleepers - are precisely that, they can have a nap during the day without much effect the following night.”  Chris believes the key’s in training your biological clock; “the clock provides a window of opportunity each night for sleep to occur. A regular routine - going to bed and getting up at the same time helps keep the 'biological clock' running to a good schedule.”

Try it tonight

Give yourself a bedtime! Don’t make it too early though, if you aren’t tired enough to sleep you may lie awake feeling anxious.

Have a warm shower or bath – a hot bath will raise your body temperature but it’s the drop in temperature that follows this which should help you to snooze. Dan firmly believes in the power of; “a long hot bath before sleep”, it serves to relax you as well as to prepare your body temperature. Chris explains the biology at play; “your body’s natural rhythm means that your body temperature should go down late evening and during the early part of the night. One of the reasons this happens is because the blood vessels in the hands and feet, and also the face, open up to release heat. If the vessels are too constricted by cold then this may not happen. A warm bath helps to open up the blood vessels.”

Try it tonight

Have a warm bath about an hour before bedtime; try adding some sleep enhancing oils, lavender is a popular choice. Enjoy it; read a book, have some ‘you’ time.

Don’t just lie there- if you’ve been awake for 20 minutes or more Dan recommends; “if you can’t sleep, try ‘mindfulness meditation’ – this will calm you down and has a host of health benefits. Lie on your back with your eyes closed and bring your attention to your breath as it flows in and out of your nostrils. If the mind wanders, gently bring your attention back to the breath. Do this for 10min or more and you should feel calmer, more relaxed and hopefully fall asleep!”

Try it tonight

Refuse to think about anything that is stressful. Worrying about endless paper work? Tell yourself “that’s not a thought for now” and go back to your breathing exercise. In truth, nobody reaches any sensible conclusions in the early hours anyway!

Learn to say “no” – it’s vital to stay clear of caffeine and alcohol for the 4 hours leading up to bedtime if you’re having difficulty with sleep; caffeine blocks a sleep inducing chemical (called adenosine) and alcohol may leave you snoring or desperate for the loo! Dan recommends; “no caffeinated drinks after 6pm, alcohol in moderation if at all when you’re suffering from sleeplessness, and no heavy meals close to bedtime.”

Try it tonight

Camomile Tea is fantastically calming. Have a cup about an hour before bedtime. If you aren’t a herbal tea fan, remember that old adage of warm milk before bed helping you sleep? Give it a whirl! It can relax you as well as filling you up so that you won’t get any unwanted midnight hunger pangs!

Exercise – being active can really help you sleep as it should quash feelings of restlessness. Dan explains; “both cardiovascular exercise like running, spin classes, cycling or raquet sports and calming, meditative exercise like yoga or tai chi are powerful tools to combat sleep problems. The CV exercise burns off those stress hormones, makes you healthily tired and boosts your overall wellbeing, this makes you less stressed/anxious and so aids restful sleep.
“Calming exercise deactivates your stress response and activates your relaxation response. But no vigorous exercise too close to bedtime or it will keep you awake.”

Try it today

Exercising in the morning is the best time in so many ways; you get it over with, you’ll feel ready to face the challenges of the day, and it won’t interfere with sleep. Seek out a gym that opens at 6am (some even start classes then) to ensure your schedule isn’t dictated by their opening hours!

BOX

 A decent night’s kip is made up of the following elements…

• Drowsiness: here you are in a relaxed state although still not fully asleep. This stage can last for 10-15 minutes.
• Light Sleep: During light sleep the eye movements stop, heart rate decreases, and our body temperature goes down.
• Deep Sleep: It’s during the deep sleep stage that your body releases a growth hormone for mental and physical cell repairs.
• REM (Rapid Eye Movement) Sleep:  During REM sleep, eye movement’s increase as does heart rate. During REM sleep we have our dreams.

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Yoga teacher Fenella Lindsell believes simple Yoga exercises can help you to drift off…

Fenella tells us; “Space Breathing can be a very effective way of clearing the mind of thoughts and allowing the body to feel relaxed and calm. It’s a very productive way of preparing the body for sleep and de-cluttering the mind of thought and is equally valuable if you wake up in the middle of the night and find it difficult to get back to sleep. This is how you do it…

Breathe in and breathe out, count 1,

Breathe in and breathe out, count 1,2

Breathe in and breathe out, count 1,2,3

Breathe in and breathe out, count 1,2,3, 4 until you have a space between the breaths of 10 counts and then return to normal breathing.”