Please enjoy the following guest post with advice for foster families about creating a containing morning routine for your children.
Jennifer Scott is a single mom who writes about the ups and downs of her mental illness on SpiritFinder.org. The blog serves as both a source of information for people with mental illness and a forum where those living with anxiety and depression can come together to discuss their experiences. Based in Philadelphia, she enjoys traveling, working with animals, and seeking out new friendships and adventures.
Jennifer Scott is a single mom who writes about the ups and downs of her mental illness on SpiritFinder.org. The blog serves as both a source of information for people with mental illness and a forum where those living with anxiety and depression can come together to discuss their experiences. Based in Philadelphia, she enjoys traveling, working with animals, and seeking out new friendships and adventures.
Foster families don’t always experience the holidays in the same ways that non-foster families do. For one, foster children come from numerous backgrounds and may have their own holiday traditions to which they previously adhered. Furthermore, the holidays can be a very stressful time with higher rates of depression and anxiety. While helping your foster family get through the holidays takes a personalized approach, a helpful tool one can utilize is a steady morning routine that helps reduce the amount of stress everyone in the household experiences. Here are some tips courtesy of Love After Kids to help you put together a great morning routine.
Better sleep, better mornings
A solid morning routine begins with a good night’s rest for every family member. Now is as good a time as any to evaluate your home’s sleeping arrangements and make adjustments as needed. For instance, if there are mattresses in the household that are seven to 10 years old-- especially if other children have slept on them-- it may be time for a replacement. Fortunately, holiday mattress sales mean this is one of the best times of year to make the investment in a new crash pad.
Other ways to improve sleep for every family member include:
● Make sure all electronics are turned off at least an hour before children’s bedtimes. Electronics like TVs, computers, and tablets emit blue light that tricks the brain into thinking it is still day, making it harder to wind down and fall asleep at night.
● A colder environment is more conducive to sleep, so turn down the thermostat as family members get ready for bed. The optimal temperature for sleep is between 60 to 67 degrees Fahrenheit.
● Family members young and old can suffer from sleeplessness. To help your loved ones enter a healthy state of drowsiness before bed, try soothing herbal teas that induce sleep, like chamomile, valerian root, lavender, and lemon balm.
● Last but not least, try to keep your home as quiet as possible at bedtime. While this is something that homeowners can control (for the most part, anyway), foster parents who live in a noisy rental may struggle. If you discover your environment is constantly noisy, start looking for a neighborhood that’s a little quieter.
Other ways to improve sleep for every family member include:
● Make sure all electronics are turned off at least an hour before children’s bedtimes. Electronics like TVs, computers, and tablets emit blue light that tricks the brain into thinking it is still day, making it harder to wind down and fall asleep at night.
● A colder environment is more conducive to sleep, so turn down the thermostat as family members get ready for bed. The optimal temperature for sleep is between 60 to 67 degrees Fahrenheit.
● Family members young and old can suffer from sleeplessness. To help your loved ones enter a healthy state of drowsiness before bed, try soothing herbal teas that induce sleep, like chamomile, valerian root, lavender, and lemon balm.
● Last but not least, try to keep your home as quiet as possible at bedtime. While this is something that homeowners can control (for the most part, anyway), foster parents who live in a noisy rental may struggle. If you discover your environment is constantly noisy, start looking for a neighborhood that’s a little quieter.
Stick to a regular wake-up time
While holiday vacation time may mean kids can sleep as late as they want, that doesn’t mean they should sleep as late as they want. A regular wake-up time-- even on the weekends-- ensures that children are well-rested day after day because it anchors the body’s circadian rhythm. Observing a fixed wake-up time makes it easier for children to get out of bed in the morning, brightens their moods, sharpens focus and memory, decreases pain and irritability, and improves their immune systems. Furthermore, it makes it easier for the body to fall asleep at night, because there is enough time in the day to expel energy that would otherwise keep your family members up at all hours.
Warm them up with breakfast
Breakfast is considered the most important meal of the day for good reason. During the school year, children who eat breakfast have lower absentee rates and are less likely to be tardy to class, but the benefits do not end there. Kids who eat breakfast have fewer behavioral problems, get sick less often, and are better able to regulate their appetites throughout the day. Eating breakfast also supplies their brains with essential glucose, the basic fuel that keeps cognitive functions running smoothly. Beyond the many physical benefits of breakfast, giving children a warm and comforting meal every morning is a great way to show them your love while helping their day start off on a positive note. This year, experiment with cold-weather breakfast recipes, like baked oatmeal, baked eggs, and hash brown waffles, to keep the whole family happy and satiated.
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The holidays can be a difficult time for foster families, as rates of depression and anxiety tend to go up this time of year. To make it easier on the whole household, make sure to adhere to a steady morning routine that sets up each and every family member for a productive day. A successful morning routine starts off with a great night’s rest, so ensure your household catches enough healthy ZZZs with an environment that is conducive to sleep. While the holidays may mean time off from school, that doesn’t mean it’s time to sleep in late. Waking up at the same time every day anchors the body’s circadian rhythm so children are focused, happy, and healthy. Finally, a warming breakfast feeds the body while showing children that you care. This holiday season, experiment with cold-weather recipes that kids will love.
*****
The holidays can be a difficult time for foster families, as rates of depression and anxiety tend to go up this time of year. To make it easier on the whole household, make sure to adhere to a steady morning routine that sets up each and every family member for a productive day. A successful morning routine starts off with a great night’s rest, so ensure your household catches enough healthy ZZZs with an environment that is conducive to sleep. While the holidays may mean time off from school, that doesn’t mean it’s time to sleep in late. Waking up at the same time every day anchors the body’s circadian rhythm so children are focused, happy, and healthy. Finally, a warming breakfast feeds the body while showing children that you care. This holiday season, experiment with cold-weather recipes that kids will love.
If you haven’t already read the book, it’s a great place to start - Relationship Reboot: Break free from the bad habits in your relationship.
David B. Younger, Ph.D. is the creator of Love After Kids, for couples that have grown apart since having children. He is a clinical psychologist and couples therapist with a web-based private practice and lives in Austin, Texas with his wife, 17-year-old son, 7-year-old daughter and 9-year-old toy poodle.
David B. Younger, Ph.D. is the creator of Love After Kids, for couples that have grown apart since having children. He is a clinical psychologist and couples therapist with a web-based private practice and lives in Austin, Texas with his wife, 17-year-old son, 7-year-old daughter and 9-year-old toy poodle.
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