Self Care

 

Parenting is a tough job! It requires long hours, lots of emotional and physical energy, much wisdom and at times it seems like there are few rewards. Add to that the huge impact your parenting has on your child and it is easy to feel overwhelmed. Just as the steward on the airplane instructs you to put your oxygen mask on BEFORE putting on your child’s - I am suggesting that you take care of yourself so you are best able to care for your child!

Parenting is a physically, emotionally, spiritually and relationally demanding task. You need to be in good shape! Take care of yourself!

• Physically:
• Eat healthily (don’t skip meals, eat a well balanced breakfast and lunch with lots of protein to give you energy for the day).
• Exercise- depending on the age of your child, you may need to get creative here, find a Y or gym with child care; get outside and actively play with your child, take walks with them or do a home exercise DVD. Exercise will increase your energy and improve your mood.
• Get a good night sleep- I know this can seem impossible, especially with newborns. Do the best you can, forget about those extra tasks and go to bed early. It is okay to take a nap when your child naps.
• Emotionally:
• See above; if you are eating right, exercising and sleeping you will be healthier emotionally.
• Do things you enjoy- make a list of your favorite things (i.e. reading, music, bubble baths, sports, hobbies, sleeping…) now try to spend a little time each day doing something you enjoy.
• Relationally:
• Keep connected with people you enjoy. Make time to connect with those who encourage you and bring you joy- in person if possible, but there’s always email, Facebook and phone. When our children were young I found being with friends who also had young children to be a lifeline. The kids enjoyed being together and I had adult conversation!
• Spiritually:
• Read (for me, it’s the Bible)
• Meditate & Pray
• Get together with others of your faith

 

These areas overlap with each other, it is really impossible to separate them completely. This is just one way of looking at your life and making sure you are caring for all areas of your life. Put your oxygen mask on first- make sure you are strong and healthy then you will be prepared to parent well!

 

Sleep Problems

 

One common concern I hear over and over again is parents having trouble getting their child to go to bed, stay in bed and fall asleep. For young children this can be a symptom of separation anxiety which is a common developmental stage. Sometimes sleep problems are a result of anxiety or poor sleep habits. Some children just don’t want to miss out on what is going on.

 

The best way to minimize common sleep problems is to have a consistent and enjoyable bedtime routine. This routine should start at the same time every day. The routine can consist of a light healthy snack, bath time, reading stories, listening to calming music or perhaps a back rub. This is a great time for physical touch and to talk to your child about their day and saying prayers. It’s calming if the routine is the same every night, and the child knows what to expect. If your child is still taking naps, it’s important to keep their nap time as regular as possible as well.

 

For all children and especially those who have trouble falling asleep I suggest no television or “screens” (computers, video games etc.) for an hour before bedtime. These activities stimulate the brain and make it harder to fall asleep.

 

What your child eats and drinks can affect their ability to fall asleep.  Avoid beverages with caffeine. Make sure your child has a balanced evening meal including some lean protein, avoid foods high in sugar

 

Getting lots of physical activity also helps a child sleep better, however you don’t want this to be in the 2-3 hours before bedtime.

 

Your child’s bedtime environment should be the same each night (cool, quiet and dark).

 

I know life is busy and can be unpredictable. However sleep is essential to your child’s health and growth. Children who get enough sleep function better and have fewer behavioral problems. Those benefits are worth some effort in changing your daily routine!