Dear Parent/ Carer, We know that during lockdown, sleeping or getting your child into a comfortable and manageable sleep routine might be tricky with all their extra energy! Below we have provided a sleep routine for Early level (p1-2) First level (p3-4) Second level (p5-7) In this sleep pack also comes a list of activities for free play, imaginative play ideas, quiet play ideas, tooth brushing routine, online links to useful resources and a guide and activities to help settle your child if they are anxious/ struggling to sleep. We hope this makes your lockdown easier and if you have any questions we are always here to help! Best, Miss Fraser (Sighthill Primary School)
Transcript
Dear Parent/ Carer,
We know that during lockdown, sleeping or getting your child into a comfortable and manageable sleep routine might be tricky with all their extra energy! Below we have provided a sleep routine for
Early level (p1-2) First level (p3-4) Second level (p5-7)
In this sleep pack also comes a list of activities for free play, imaginative play ideas, quiet play ideas, tooth brushing routine, online links to useful resources and a guide and activities to help settle your child if they are anxious/ struggling to sleep.
We hope this makes your lockdown easier and if you have any questions we are always here to help!
Best,
Miss Fraser
(Sighthill Primary School)
Contents
Pg. 1- Sleep Routine For Parents p1-2 (Early Level)Pg.2 Visual Timetable for Children p1-2 (Early Level)Pg. 3- Sleep Routine For Parents p3-4 (First Level)Pg.4- Visual Timetable for Children p3-4 (First Level) Pg. 5- Sleep Routine For Parents p5-7 (Second Level) p.6- Visual Timetable for Children p5-7 (Second Level)Pg. 7- List of activity ideas. Pg. 8- Bathroom Routine Pg. 9-10 Brain Ticks Pg. 11- Useful Online Resources.
3pm-4:30pmActive Play!
4:30pm-5:30pmTea Time!
5:30pm-6:15pmFree Choice
06:15pm-06:30pmThe wind down
06:30-06:50Shower
06:50-07:10The Bathroom
Routine
07:10-07:30In bed, get ready
Time to get those bodies moving and
release some of that energy!
This will give their bodies time to become
unstimulated and ready for sleep as well
as releasing some energy!
(Please see list of activities for more
guidance)
This will give children a sense of structure
and routine.
Dealing with a lot of change can be very
stressful and the familiarity of a routine can make children feel
safe!
Your child can choose to play or do anything they
with (with-in reason)
All technology is turned off during
this time.
If they would like a healthy snack (such
as fruit or toast) this is the time!)
(Please see list of activities for
guidance)
Showering or having a bath at night time helps to relax the body and get it ready
for sleeping.
Dried and dressed into pyjamas in
the bathroom
Brush teeth
in the bathroom
Go straight
from bathroom to
Bedroom.
(For more information please see the bathroom routine on page 5)
The child is in bed and getting ready for sleep.
Lighting kept low during this time and all screens covered.
stressful and the familiarity of a routine can make children feel
safe!
Your child can choose to play or do anything they
with (with-in reason)
All technology is turned off during
this time.
If they would like a healthy snack (such
as fruit or toast) this is the time!)
(Please see list of activities for
guidance)
Showering or having a bath at night time helps to relax the body and get it ready
for sleeping.
Dried and dressed into pyjamas in
the bathroom
Brush teeth
in the bathroom
Go straight
from bathroom to
Bedroom.
(For more information please see the bathroom routine on page 5)
The child is in bed and getting ready for sleep.
Lighting kept low during this time and all screens covered.
(Please see list of activities for guidance)
3pm-5pm 5pm-6pm 6pm-8pmFree Choice
8pm-08:30pmThe wind down
08:30-09:10Bathroom Routine
09:10-09:30In bed, get ready
Active Play!
Dinner Routine!
Free Play! The wind down!
.
Bathroom Routine!
In Bed, get ready!
P5-7 (Second Level) Visual Timetable (Children)
Activity Ideas
Active Free Choice Quiet Outdoor play (Garden) Walk in the local area
Trip to the shops Scavenger hunt
Just Dance (Youtube) Joe Wicks P.E Workout
(Youtube) Zumba (Youtube)
BakingImaginative play with toys
Put on a play Party Games
Tablet Phone
TVImaginative play
Reading Drawing
Arts and Crafts Building
Puzzle solving
Reading Yoga
Meditation Board game
Puzzles Drawing Reading
WordsearchWriting
h
The Bathroom Routine
Below is a step by step guide to the bathroom routine!
*If running a bath, make sure it is run and ready for the child for when they enter the bathroom, this will keep the routine running smoothly. If using a shower, this does not apply.*
1. Child will bring their pyjamas into the bathroom with them. 2. Child will go into the shower/bath. Baths/showers should be roughly 20 minutes, the warm water
will help to relax your child and get ready for sleeping. Playing in the bath/shower with toys is encouraged!
3. If you have any essential oils like lavender or bubbles you can put a few drops into the bath to aid relaxation.
4. After 15 minutes alert the child they have 5 minutes left in their bath and shower. This will let them know that they have a next job to do and reduce stress.
5. When it is time to come out, the child is to get dried and dressed (either independently or by care given depending on their age.
6. Get dressed in the bathroom. 7. Brush teeth in the bathroom for roughly 2 minutes. Start at the back and work your way forward!
Brain Ticks to Try If You Can’t Sleep
Sometimes, when you can’t sleep, it can help to try a brain tick, to take your mind off any worries and help you relax. Have a look at the suggestions below and choose 2-3 to try. Practise this before bed, so you know what you need to do.
Think of the highest number you can count to, and count backwards from that. If you can, you could try counting back in twos or fours or fives. As you count backwards, you could imagine each number in a different way eg written on a roadway sign, or as a pattern in the clouds.
Go through the alphabet in your head and try to think of a country, or a name, starting with each letter. This works with lots of things – you could try food or animals, too.
Imagine standing at the door of a plane or a boat or bus, and seeing all of your friends and family coming on board. You could also try this with famous people if you like. Say 'hello and welcome' to each of them as they come on board.
Think of as many different kinds of baby animals as you can. Imagine painting a picture. Picture each different part of it, one after another, and imagine how you’ll paint them. Imagine walking round a room or a place you know really well, like school or the park, or a friend’s house. Picture yourself going from
room to room and think about what you see. Visualise putting all of your worries in a big bag, then opening a door and putting it outside. Think of a word that makes you feel calm and say it over and over again in your head. This could be something like ‘tree’ or ‘cloud’ or
even just something boring like ‘the’. Or, choose a word that makes you feel calm or happy, and try to think of as many words as you can beginning with each letter in that
word. So, if you think of ‘bench’, you would start with words starting with ‘b’, then ‘e’ and so on.
Useful Online Links
*Parental supervision is advised when accessing or using the internet*
