Head & Heart Sleep Support

22/02/2022

I'm still here! 👋 Sorry its been so quiet but I've been very busy studying (not sleep but certainly in harmony with the work I do with families) & I've had to be strict with myself on prioritising what is the most important. At the moment that means being less active on here to keep that time for working behind the scenes & supporting families towards better sleep. So, despite my apparent disappearance I'm here & ready for you to get in touch to see how we can work together ❤

We managed to squeeze in a visit between ferocious storms to see the snowdrops at the fantastic Painswick Rococo Garden last week! Muddy, very wet but gloriously good fun & dog friendly! Lots to keep small ones entertained (small mazes, a lovely play area, fairytale follies) & CAKE. Definitely worth putting on your 'Days out' list!

28/01/2022

It's been a little while since I've said 'Hi!'. How are you doing? The days seem to be getting brighter & the evenings longer which feels FANTASTIC! When sleep was a distant memory I remember the mornings & evenings getting lighter felt like a huge positive & helped me feel a bit brighter in myself.

If you've thought about contacting me for sleep support but wondered what the process is, hopefully this little infographic will help but as always, just ask if you have any questions!

17/01/2022

Blue Monday- the day where we're apparently most likely to feel down. How are you feeling? I've snapped up a rare opportunity to take a little time away from 'mumma' duties so it's a quick run before coffee and studying which is a real treat!

You might be feeling fed up with your current sleep situation or wishing you could help a loved one with theirs. I've had the pleasure of working with my case study family for my final assignment (so-nearly-there!) but I've decided I'm going to extend my massively discounted case study consultation rate to another one or two families who need assistance with their sleep.

For just £20, you'll receive my full Sleep Shake Up services. This includes a consultation of up to an hour (via phone or Zoom) to understand your family, your situation, your resources and your current sleep challenges. Ahead of this I will send you a sleep diary and questionnaire to complete. Using all this information I'll create create a bespoke sleep support package for you. Don't worry, I won't leave you there- you'll still have my support for another 2 weeks!

Sound good? If you want to learn more about how I work and how we could work together to improve your sleep why not book a free 15 minute chat with me. There's absolutely no obligations to then book, it's just a great chance to find out whether we're a good fit for each other!

Remember, because I connect with families remotely, distance isn't an issue! Wherever in the country (or world!!🌏) you might be, I can support you and your family. Why not get in touch- I'd love to learn more about your family and how I can help.

Inbox me or email me at [email protected]

15/01/2022

THIS!

Today has been tough and a real challenge to the gentle parenting approach we favour. It happens to all of us every now and then. We can't get it right every time, every day. The good news is 'good enough' really is good enough! That's not a simple feel-good phrase- it's research backed and proven.

The idea of the good enough parent comes from Donald Winnicot's work and if you think that name sounds familiar it's because he's a pretty big deal in the world of parenting and child psychology. Essentially a good enough parent is good enough most the time- so when it does go wrong, try to remember all the ways and days it went right, or at least 'good enough' ☺️

https://childprotectionresource.online/category/good-enough-parenting-2/
Crunchy Mama

Make sure you have time for YOU.
Everything you do each day, every person you help, every task you complete, it wears on you and you NEED time to relax and be with yourself. So many people depend on you but you also depend on you and you gotta show up for yourself. ❤️

14/01/2022

Do you, have you or do you plan to bedshare? It seems to be a contentious subject, probably because it goes against what is widely held to be safe and because we're often made to feel that once the umbilical cord is cut our babies should be ready to be physically separate from us. In truth, many aren't!

A lot of families find themselves 'giving in' to bedsharing in order to ensure they get some sleep. Others find themselves doing it accidently. Unplanned for or poorly planned bedsharing can indeed be risky. For those who stay in their bed to settle their little ones in the night or feed there, unintentionally falling asleep in bed with their baby is something which needs to be considered. Having experienced endless, torturous nights of next to no sleep and resorting to holding both arms in the arm to try and stay awake (absolutely did not work!) I know that it is too easy to find yourself bedsharing without safe preparations in place. That's why I always recommend acting as if bedsharing is intentional and following the recommendations which support doing this safely, then if you do fall asleep with your baby you are doing so safely.

It's worth remembering that around the world bedsharing is the norm- it tends to only be in Western industrialised nations where it isn't. But, always ensure that bedsharing is just that- never sleep with your baby on a sofa or chair.

The La Leche League have a little song about the Safe Sleep Seven-
(to the tune of Row, Row, Row Your Boat)
"No smoke, sober mom
Baby at your breast
Healthy baby on his back
Keep him lightly dressed.
Not too soft a bed
Watch the cords and gaps
Keep the covers off his head
For your nights and naps."

And, there's more on their website too:
https://www.llli.org/the-safe-sleep-seven/ #:~:text=The%20Safe%20Sleep%20Seven%201%20A%20nonsmoker%202,you%20both%20are%3A%207%20On%20a%20safe%20surface

Another website worth a look at is The Lullaby Trust:
https://www.lullabytrust.org.uk/safer-sleep-advice/co-sleeping/

13/01/2022

RECALL ALERT for Yoplait Frubes

Small pieces of metal have been found within the peach flavour in multipacks. If you're concerned you may have bought one of the affected multipacks, follow the advice given to not eat it but instead return the item to the store from you which you purchased it for a full refund (no receipt will be needed).

Please share!

⚠️ RECALL ALERT: Yoplait UK is recalling Yoplait Frubes Strawberry, Red Berry and Peach Variety Pack because the product may contain small pieces of metal. Small metal pieces have been found in the peach flavour within the multipack which makes this product unsafe to eat.

UPDATE FROM YOPLAIT: At Yoplait, we always put consumers first, and so we are issuing a precautionary recall of a small number of Frubes Strawberry, Red Berry & Peach Variety Packs 9x37g, due to the potential presence of small metal pieces in the peach flavour.

If you have this product, with a use by date of 09.02.2022, and it was purchased from the Co-op or a local convenience store, please return it to the store where it was bought for a full refund. No other Yoplait or Frubes products are affected by this recall.

Don't miss any of our baby product safety alerts – sign up to our free child-safety mailing list here ▶️ http://whi.ch/CHILDSAFETYALERTS

Your rights if you eat or own food that has been recalled ▶️ https://whi.ch/FoodRecallRights

10/01/2022

This is spot on.

After months of being thrown front and centre, poked, prodded, applauded and generally the focus of any number of kind strangers so many women find themselves suddenly and completely unseen once the baby/ies arrives. It can be crushing, isolating and sometimes damaging. We need to SEE mothers, we need to see their achievements, their struggles and see them for them, who they are and always have been but now in their new shape and role.

None

07/01/2022

Finishing up post-consultation notes ready to finalise a sleep summary and proposal for a family currently battling their way (gently) through a tough sleep situation. I don't really believe in reward charts etc but I don't mind rewarding myself with a biscuit 😆

And the glitter on my desk? Absolutely mine- not my daughter’s!

04/01/2022

S E L F C A R E

Let's me be honest from the start, I'm not really all that ok with the term. To me, it suggests some level of self-indulgence, another task to tick off the list and that there is some 'right' way to do it. When you think of 'self care' you probably think of the classic images of a Bridget Jones movie and chocolate, or a bubble bath and a vat of wine. The sort of thing you see on your typical Hallmark Mothering Sunday cards!

My self care is this snapshot- mud, my trusty running buggy and my co-pilot, sweat and a lot of singing (puffing!) favourite songs on demand for however many miles we do that day.

That's what the plan was for today. My daughter and I have had a few poorly days (negative LFTs phew!) so I've missed a lot of my 'self care' mileage. Today I was ready and raring to clock some up but between errands and fractious toddler negotiations it just didn't happen. I tried to get a takeaway coffee from my favourite cafe but even that went wrong. Self care fail all round.

Self care isn't just about what's good for you- it's what's good for those around us too. Especially for those too small to navigate the big feelings which can sometimes be utterly overwhelming. When I run it enables me to parent better. It's my way to destress, to clear my mind and to get perspective on things. In doing so, I'm better placed to help my daughter manage her own emotions.

Whatever your self care looks like, it's a vital part of being the best parent you can be. It might not be everyone's cup of tea, it might not look relaxing whatsoever but as long as it's what makes you feel 'good' it's imperative you get to do it as often as you need to. That might not be easy and you might have to find ways to make it work. For me, with a toddler attached to me every waking hour and a husband who works crazy long hours the only way to make this happen is for her to come with me. Actually, I think I now prefer running with my co-pilot!

My approach to sleep support is holistic- it recognises that your child exists as part of a wider family whether that's you and them or you, them, perhaps another parent/caregiver and siblings or an even bigger family! I understand that your needs are important too and take this into consideration with the support I offer.

If your self care right now would start with just getting better sleep, get in touch

31/12/2021

Are you thinking forwards to the new year ahead? Perhaps you're hoping the new year will bring better sleep? I've still got a space for one (or maybe even 2!) families to join me for a full sleep support consultation for just £20.00. To enjoy this fantastic rate I only ask that I can include your sleep situation anonymously in my final assignment. As with all full rate consultations, you will be invited to have a free, no obligations chat beforehand to see how we can work together towards better sleep so you've nothing to lose!

If you would like to snap up a discounted case study consultation rate at just £20.00, email me or message me and we can arrange a free 15 min chat :)

Remember, I support you remotely so even if you know someone who this would be perfect for but they're miles (or even continents!!) away it's not a problem!

29/12/2021

Portion sizes- you might be thinking it's time to reign yours back in after the Christmas feasting! But how much should we expect our children to eat?

We can get ourselves really worked up about how much our children eat. Young children will often move through phases with food and can fluctuate wildly in how much they eat and this can be concerning. It's worth remembering that whilst adults might skip meals because they're busy, are actively managing their food intake etc or alternatively may eat more than necessary or at times when they aren't truly hungry, either due to stress, boredom, temptation or to be social, for as long as children remain attuned to their own appetites and eat to satiety (rather than proactively under or overeating as an adult may) they will eat as much as they actually require. So, sometimes they may be quite sedentary and eat less whilst at other times they may be very active or undergoing a major growth spurt, requiring more food to fuel their body.

It's really important to foster healthy relationships with food from a young age. Respecting a child's ability to determine for themselves how much is enough supports this. Below are some recommended portion sizes for 1-6 year olds (More and Emmett 2016):

Portion of fresh fruit: 2 small fruits such as plums or satsumas, handful of berries/grapes, or a whole apple or banana
Portions of vegetables: 2 broccoli florets, 3 heaped tablespoons of carrots, peas, kale, 7 cherry tomatoes or 5cm piece of cucumber
Portion of bread: 1/2 slice
Portion of potato: 1/4 – 1/2 medium potato
Portion of grains: 2-4 tablespoons
Portion of cereal: 3-6 tablespoons
Portion of rice: 2-5 tablespoons
Portion of meat: 1 sausage, 2 small slices of chicken, 1 chicken drumstick
Portion of pasta: 2-4 tablespoons

Whatever you serve your child, always ensure they are supervised whilst eating and that younger children have their food served to them safely to avoid being a choking hazard, ie grapes must always be cut lengthways.

28/12/2021

Did you have a lovely Christmas? I hope so.

We're in that funny phase now between Christmas and NYE where time slips away and the days melt into one another and it becomes a struggle to even know what day it is!

This strange experience reminds me of newborn sleep. Babies are, of course, born without any concept of day and night so when they wake all night, every night they really won't understand your exasperation! They lack circadian rhythmicity so have no reference for when to wake, sleep, eat, urinate etc. This makes for a very erratic sleep pattern. Newborns cannot produce their own melatonin (the hormone which promotes sleep) until on average 1-2 months of age (Bruni et al, 2014).

I'd never suggest a newborn can be encouraged to sleep through the night- not only is it not biologically normal, frequent waking at this age allows for vital feeding and is preventative against SIDS. There are of course things you can do to help set the foundations for great sleep as your child grows-

-a predictable and brief pre-sleep routine i.e. the same song, a sleep phrase, or a lullaby.
-try white noise (using an app, or just record the washing machine or hoover on your phone!)
- maximise exposure to broad spectrum daylight and avoid blue light in the 2 hours before bedtime, ie screens (if you use a nightlight opt for a red light!)
- open the curtains first thing, dim the lights and close curtains as evening approaches (especially during the lighter summer months)
- maintain time-appropriate levels of noise and activity ie keep daytimes in the home busy and active, do not actively manage household noise ie don't avoid noisy activities or hush conversations during the day and then move to a quieter, calmer phase as evening approaches