It is important, through the process of coming to terms with your child’s diagnosis, that you also come to understand your own responses. There is no right or wrong way to feel or respond, but it will be important it take time to understand what you are feeling, to talk about it with loved ones, or professionals and also to take the time to look after yourself, particularly because if you don’t look after yourself, then you can’t be a help to anyone!
Sleep hygiene tips
- DO prepare your bedroom for sleep
- reduce noise
- reduce light
- maximise comfort
- have a moderate temperature
- DO lie down and try to sleep when you are actually sleepy
- DO try to establish a sleep rhythm; maintain a regular bedtime and getting up time, regardless of how long you have slept the night before or if you have had trouble sleeping.
- DON’T consume caffeine containing drinks 4-6 hours before bedtime, e.g. coffee, tea, cola
- DON’T smoke near bedtime or during night time awakenings
- DON’T eat late evening meals. If hungry before bedtime, a light snack may help sleep, e.g. warm milk, cheese and biscuits sleep but usually causes awakenings later in the night
- DON’T watch T.V. or read in bed – reserve your bed for sleeping
- DON’T lie awake in bed for longer than 30 minutes – this can cause anxiety and frustration. Get up and do something relaxing until you feel sleepy again
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