'Sleepy-time' Yoga Poses - Plenty of sleep can reduce obesity.

By Sue Heron Senior Chartered Physiotherapist and Head of Training at Tatty Bumpkin

It's hot, it's light, it's HARD to get to sleep ... this week I explore several Yoga moves which help your child establish a bedtime routine.. 

Sleep and Obesity 

Recent US research has found a possible link between an early bedtime (before 8pm) when younger and achieving a healthy weight as a teenager i.e. Later bedtimes, after 9pm, in early childhood appeared to double a child’s chances of suffering from obesity later in life - http://bit.ly/2a8m1c9. 

The study looked at the data from nearly 1000 school children. The researchers found a striking difference:

• 10% of the children with the earliest bedtimes became obese teenagers
• 23% of children who went to bed latest became obese teenagers.

Of course putting you child to bed early does not mean they will fall asleep any sooner - but establishing a consistent routine around bedtime can help your child to get the sleep they need. 

But as a result of this study, the lead researcher (Assoc. Professor Sarah Anderson) suggested that early bedtimes for young children may help to prevent obesity. 

So here are Tatty Bumpkin's ideas! 

Tatty Bumpkin's Sleepy-Time Yoga Routine

Bedtime can be a difficult time for young children, as they can find it hard to move from a high level of alertness i.e. how they feel when they are running around, to a lower level of alertness which is needed fro sleep.  

As we get older we naturally learn ways to help us lower our alertness levels ready for sleep: we may take a bath, read a book or listen to soft music. 
Children have yet to establish their own habits so, a bedtime routine can help them, and calming Yoga poses can be a really effective as part of this routine. 

Getting Started 

1. Begin this 'sleepy time' routine about 30 mins before bedtime. It’s nice for your child to be largely ready for bed  i.e. Pyjamas on and teeth brushed. Ideally, your child should do the poses barefoot as this will help with relaxation and slippers can slip!  

2. Try to do these activities with your child, or encourage brothers and sisters to join in, as: 

a. Children learn new movements best by copying others

b. Research is showing that toddlers and young children bond with their parents and ‘key people’ not only through touch but also by moving with them

c. The poses give you a chance to wind down and relax. Remember if you have health concerns, especially back issues, do check with a health professional before doing any of the poses suggested. 

3. To get the full benefit - think about your child's general bedtime environment: 

• Make sure you can see! But turn the lights down a little, if you can, or just put on the bedside light. Your child will be looking up as they do some of the poses and bright ceiling lights can overstimulate. 
• Carpet is fine, but a non-slip fabric mat, can be both soothing and safer. I think rubber mats can be a bit stimulating and often encourage rough play! If your child is able to use the same mat each night they will start to associate it with becoming calm and ‘getting ready for bed’. 
• Keep you voice soft and low.

4. Remember to do the poses slowly and repeat them maybe 2-3 times. 

5. Avoid sugary drinks or TV after the session. 

6. For the last, tummy breathing pose, a non-squeaky, rubber duck is ideal. Alternatively,  your child could use a favourite soft toy. 

Pose 1 - Bridge of Dreams 

• Lie down on your back with you child. Bend your knees up so your feet are flat on the floor. 
• Together with your child, gently push up through the soles of your feet to lift your hips and bottom off the floor. Be careful your child does not lift their bottom up too high as this will cause then to over-arch their back. 
• Encourage your child to be 'firm, solid bridge' - staying still for a few seconds, they may be able to work up to 10 secs. Then slowly lower your hips and bottoms back down to floor.
• Have a rest for a few seconds and repeat the pose again - aim for about 3 repetitions. 
• If your child is younger you may have to guide them more, you can encourage them to join in by passing their favourite soft toy under their bottom - but remember to keep it calm. 

Why Bridge Pose Helps to Calm 

Bridge pose acts as a bridge between being feeling alert to starting to feel more relaxed - it can really help your child to feel calmer.
As they do the pose your child will be using their muscles to lift their hips and bottom off the floor. This ‘hard work’ stimulates your child's ‘proprioceptive’ sense - which can help them to feel more grounded - especially if they have been over excited.

2. Sleepy Mouse Pose 

Mouse pose works well after doing bridge pose as it will give both you and your child a chance to move your backs ‘the other way’ i.e. in bridge pose your backs will be extended, and in mouse pose your backs will be flexed. 

• Sit back on your heels with your child. Guide your child to bend their body forwards so they are curling up like a little mouse! 
• If your child tends to just lie on their tummy, instead of curling up, tell them to ‘kiss their knees’! 
• Try to hold mouse pose for 5 – 10 seconds. 
• Encourage your child to:
• Be a 'teeny, tiny mouse' - squeeeeezing their body tight! 
• Keep as still as a mouse
• Take deeper breaths and close their eyes. 

Why Mouse Pose Helps to Calm 

When your child squeezes their body in mouse pose, once again, they will be gently using their proprioceptive sense, and this will help them to calm down further. In addition, as your child curls up into a ball, they will be activating their sense of deep touch which is also calming. 

Squeeze yourself up small - to be a sleepy mouse

3. Tell a Duck about Your Day! 

• Take your rubber duck and lie down with your child on the mat. 
• Gently place the duck on your child’s tummy and encourage them to move it up and down by letting their tummy rise and fall – just like a duck bobbing about on the water.
• Once you child is still, snuggle up together, and give them a short ‘recap’ of their day.
• Focus on the positive experiences and the things they have achieved. As before aim for just a few seconds to start with – then increase the time a little. 

Tell your duck about your day :-)

Why Tummy Breathing Helps to Calm

Tummy breathing encourages your child to take deeper, slower breaths and this will automatically slow their heart rate and lower their blood pressure - aiding relaxation. 

Using Music in your Tatty Bumpkin Sleepy-time Yoga Routine

Often playing soft soothing music can help relaxation. At Tatty Bumpkin we love the Tatty Bumpkin Tatty Bumpkin ‘Relax’ or Om Mani songs. see https://itunes.apple.com/gb/album/bendy-giggly-clever-strong/id376349531

Further Information

Yawning Yoga - A 'goodnight book for a good night's sleep' has further great ideas for sleepy-time Yoga routines. Although currently out of print it will be back, new and updated, from sept 2016 - watch this space! http://www.jordanyoga.com/read-me/

If your children are older - Nice bedtime routine suggested by Miriam Gates - Children's Yoga teacher in the US - http://www.yogajournal.com/slideshow/bedtime-yoga-yoga-poses-kids-sleep-better/#11

Love Tatty Bumpkin 

About the author: Sue heads up the training and support services at Tatty Bumpkin and has developed the Tatty Bumpkin programme, linking it to the English Early Years Foundation Stage to ensure children can maximise their potential. Sue graduated in Physiotherapy from University College London in 1996, worked with the NHS for over 12 years where she became a Specialist Paediatric Physiotherapist. Sue is particularly interested in forging closer links between health and education services so that babies and children can have the best possible start for a healthy, happy and productive life. 

Note: The advice given in this blog is not to replace medical advice from a physician or your child's paediatrician. Please consult their advice if you suspect any medical or developmental issues with your child. All activities are designed for complete adult supervision. Please use your own judgement with your child and do not provide them with objects that could pose a choking hazard. Never leave your child unattended during these activities.