Author: Mrs Docherty

Good morning,

Following on from yesterday’s blog post on sleep today’s focus will be sleep behaviours.

When reviewing our sleep patterns and ability to have a good night’s sleep there are specific questions we can follow to help us build up a picture of what our sleep behaviours are. There may be things we can amend or change that will help to support good sleep routines and patterns. Some of the questions we can ask ourselves over a two week period  are:

1. In the past two weeks how often have you felt tired or sleepy during the day?
2. In the past two weeks how often have you stayed awake until after midnight?
3. In the past two weeks how often have you gone to bed because you could nit stay awake any longer?
4. In the past two weeks how often have you watched TV or played a console, used a phone or tablet in bed?
5. In the past two weeks how often have you felt tired or sleepy during the day?
6. In the past two weeks how often have you found it hard to fall asleep?
7. In the past two weeks how often have you felt tired or sleepy during the day?
8. In the past two weeks how often have you woke up during the night and found it hard to get back to sleep?

Try and build a picture of your sleep routines using the questions above over a 2 week period. If you can find things that are regularly coming up try and change some of the routines and see if that makes a difference to how you get over to sleep and how good a sleep you have.

Have a great day.

Mrs Docherty

Good morning,

Following on from last week’s sleep advice this week we will look at how to support a good routine. To do this it is worth having a look at what our evening routines look like.  We have two routines, one on school days and the other on non-school days.

Questions to ask yourself  for school day routines are:

What will I do after school?

What will I do after dinner?

When will my wind down hour start?

What will I do in my wind down hour?

When will I go to my bed and sleep?

What will I do if I wake up during the night?

 

Similar questions to ask yourself  for non-school day routines are:

What will I do during the day and in the early evening?

What will I do after dinner?

When will my wind down hour start?

What will I do in my wind down hour?

When will I go to my bed and sleep?

What will I do if I wake up during the night?

These are some of the questions that will help us to look closely at what our routines look like and what is helping or stopping us from sleeping.  You could keep a little diary to help you determine what you do and then have a look at the link below which supports a good evening routine.

05 Example of a Good Bedtime Routine

We will continue to provide Sleep support tomorrow and the main focus will be sleep behaviours.

Have a lovely day everyone.

Mrs Docherty

Good morning everyone.

I hope you are all keeping well, looking after each other and staying safe. As equally important I hope you are able to make nice memories along the way too.

Over the weekend I spent my time thinking about how life has changed but also how much we need people and things to help us along the way on this new journey we are on at the minute. It is so important to stay positive and to be there for each other.

I have always found that Music is something that really helps and songs can send such a powerful message of hope and positivity. So with that in mind I started to listen to songs I hadn’t listened to in a long time and realised that it made me feel better. I have decided that on  Mondays I will share a song that has a powerful message and one which will reinforce to you how much we are missing you all and thinking about you and your families daily.

It also made me think about how much we are all in this together and that our friendships and teamwork which are key themes for our school will get us through this. As a team and together.

So the song I have chosen for this week is Dionne Warwick and Friends: That’s what Friends are For. Probably giving away my age with this one!!

The chorus has a very powerful message for us all and rest assured that you can count on us at St Ninian’s. So please keep smiling and shining as these are equally important messages to hear! Please listen to song number 1 on the songlist below through Spotify.

I’d love to hear if you have any songs that we could add to our Monday list.

Mrs Docherty

Please know we are here for you and remember:

 

Good morning everyone,

Throughout the week I have been posting HWB support such as Sleep Scotland advice, fine motor activities and also mindfulness strategies. I will continue to update these supports and strategies over the coming weeks. Next week there will be a new fine motor skills activity on Monday followed by further Sleep Scotland resources to support routine and also other relaxation ideas as the week progresses.

Every Friday I will post a special message following the Thursday Clap for our NHS Heroes which is so inspirational and moving. I hope this will help to lift everyone’s spirits.

A good idea for the coming weeks is to keep A Little  Book of Positives and in it record 3 things that made you happy each day. For me at the moment these are the little things like a hug from my children to the big things like the whole neighbourhood taking part in the Clap for our NHS heroes.

Stay safe everyone and take care of each other. Thinking of you all.

Mrs Docherty