By Momivate's "Energy" CouncilMom, Ericka Moore

By Momivate's "Energy" CouncilMom, Ericka Moore

My twin daughters are in a kickboxing class at the local community college and this video was assigned to them as homework. It struck me as so simple that it is well worth the couple of minutes to review information we likely are already aware of but need continual reminders about. Moms, this is what we do -- we are the reminders, the repeaters, the consistent, kind, and friendly reviewers and encouragers!
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From the YouTube Description:

Wellness means overall well-being. It includes the emotional, environmental, financial, intellectual, occupational, physical, social, and spiritual aspects of a person’s life. Incorporating aspects of the Eight Dimensions of Wellness, such as choosing healthy foods, forming strong relationships, and exercising often, into everyday habits can help people live longer and improve quality of life. The Eight Dimensions of Wellness may also help people better manage their condition and experience recovery. This short animated video explores the Eight Dimensions of Wellness and helps people understand the practical strategies and ways they can begin developing healthy habits that can have a positive impact on their physical and mental health. To learn more about SAMHSA’s Wellness Initiative, click here.

​In each passing mortal hour
All around me there is need,
There are hearts that yearn and tears that fall
And hungry souls to feed.

I must seek the Spirit's wisdom,
Learn compassion's gentle art,
For I cannot give with empty hands
Nor love with barren heart.

If I would bear my brother's burden,
If I would share my sister's grief,
Extend the hand of sweet compassion,
Offer the weary ones relief,
If I would ease the thirst of strangers,
And serve His children heart and hand,
I must drink of Heaven's wells o'erflowing,
I must learn to fill the well within.

I will serve my Savior gladly,
Seek his little lambs who stray;
But if I would lead them safely home,
I must know the way.

I must seek for understanding
That I may teach His children well,
If I seek to fill the soul athirst,
I must first be filled.

That I may bear my brother's burden,
That I may share my sister's grief,
Extend the hand of sweet compassion,
Offer the weary ones relief,
That I may ease the thirst of strangers,
And serve His children heart and hand,
I must drink of Heaven's wells o'erflowing,
I must learn to fill the well within.

By Sally DeFord

If you had a bank that credited your account each morning with $86,000 ----
That carried over no balance from day to day...
Allowed you to keep no cash in your account...
And every evening, it canceled whatever part of the amount you had failed to use during the day...

What would you do??

Draw out every cent every day, of course, and use it to your advantage!

Well, you have such a bank----and its name is "TIME."


Every morning, it credits you with 86,400 seconds. 
Every night, it rules off as lost whatever of this you have failed to invest to good purpose.

It carries over no balances.
It allows no overdrafts.

Each day, it opens a new account with you.
Each night, it burns the records of the day.
If you fail to use the day's deposits, the loss is yours.

There is no going back.
There is no drawing against the "Tomorrow."

It is up to each of us to invest the precious fund of hours, minutes and seconds in order to get from it the utmost in health, happiness, and success!

The above is a quote I've had since high school and it has often influenced my decisions of how to spend my time. I used to think that sleep was a waste of time, until I realized that getting enough sleep helped me use the awake time more efficiently, plus it contributed to my health.

Due to this quote's message, I rarely watch television or get stuck in the rabbit hole of social media. I choose mindfully how much and which media to intake.

A few years ago, my brother died suddenly, with no warning, and that unexpected death taught me that procrastinating might mean I never have a chance to do what I really want to do!! So I learned that it's not just a matter of filling my time... instead, I invest my time and spend it on the people and projects that are most important to me!

I've figured out that I can't do everything, so I want to make sure that what I am doing is based on my priorities: People first (they have feelings!). Projects second. And the unimportant things are what go undone. What's unimportant to me (like cleaning out the kitchen sink everyday) might be important to someone else (like my mom), but we have to respect each other's usage of time!

Because I try to live according to this philosophy, I don't feel bad or guilty about taking down time when my body and spirit send the signal for it. I just relax, knowing I've made good use of my time, and that giving myself a break is important, too!

This post was authored by the SlumberYard Team and donated as content for our blog to help mothers of children with autism!

Coronavirus has had an enormous impact on all Americans’ sleep habits, but COVID-19 has been especially hard on children with autism who already deal with sleep-related issues. 

It’s an especially critical issue because a new 2020 CDC report analyzing 2016 school data shows that autism is on the rise. The biennial update reports that one in 54 children is diagnosed with autism by age eight, up almost 10% from 2014.

“The world of autism has changed considerably since we were founded in 2005 when the estimated prevalence was 1 in 166,” says Autism Speaks President and Chief Executive Officer Angela Geiger. 


Living with autism has its challenges, but life is made considerably more challenging when one isn’t armed with the sleep the body needs to function properly. 

“Children with Autism Spectrum Disorder (ASD) are at an increased risk for sleep disturbances, and studies indicate that between 50% and 80% of children with ASD experience sleep problems,” says Dr. Rashmi Byakodi, a health and wellness writer and editor of Best for Nutrition. “It is also reported that sleep disturbances may increase behavioral problems in these kids.”
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Children with autism have trouble with concentration, making it challenging to hold a conversation, make extended eye contact or keep still. They are easily distracted and prone to repetitive movements, making it hard to concentrate and focus. Children with autism are also prone to compulsive behaviors and may have delayed development when it comes to language or learning skills. 
Autism can also have a significant impact on sleep patterns.

As a developmental disorder, autism attacks both a child’s behavior and the ability to communicate. Researchers aren’t sure exactly what causes autism, but several theories relate to environmental and genetic factors. Regardless, as a spectrum disorder, the effects of autism can be different from person to person. 

New studies also show that sleep problems begin in infancy for children with autism, creating harmful sleep habits that carry on through later years. By preschool, nearly 80% of children with autism have sleep-related issues. Researchers identified higher growth within the brain’s hippocampus from six to 24 months of age, affecting its memory capabilities. 

This can have a significant impact on a child’s ability to sleep. When the sun goes down and the house grows still, a child’s brain can sometimes be too hyperactive for sleep, making for a long and stressful night for both parent and child alike.

“Sleep issues in Autism are extremely common,” says Suman Chatterji, Founder and Editor of Good Health Corner. He is a special needs father and self-professed biohacker, mental health champion and researcher. “Being a father of a special need’s child, I live this on a daily basis. Autism is a very complex puzzle, and we all need to understand that there are some significant underlying biochemical imbalances associated with this diagnosis. Had there been no such imbalance, you would have had no Autism.”

Children can experience several different issues when it comes to their sleep.

• Difficulty falling asleep 

Some studies blame the body’s circadian rhythm and an imbalance of melatonin, hypothesizing that the body’s biological clock actually works against itself, keeping the body awake even when it’s time to rest. While more research is required, it’s an exciting school of thought that can offer an immediate solution.

• Restlessness or poor sleep quality 

Poor sleep has also been shown to increase when the child is prone to restricted and repetitive behaviors. This can include things like continually waving the hands, moving the feet, or lining up toys. 

• Waking early and waking frequently 

The inability to sleep through the night is a common and serious problem for children with autism. It can leave them feeling unbearably exhausted and unable to properly start the day when it comes time to wake up.
The consequences can range from moderate to severe. The effects of poor sleep on autism include:

• Anxiety
• Sensory problems 
• Trouble paying attention
• Feeling restless
• Aggression and anger
• Hyperactivity
• Throwing tantrums

The added fatigue can also make children more tired during the day, interfering with their schooling and normal development. Studies already show that for children with autism, a lack of sleep can mean more problematic behavior than those who sleep better.  

A licensed social worker, Sharon O’Connor specializes in neurodiversity and anxiety at Choosing Therapy. She explains: “When Autistic kiddos aren’t able to get the sleep they need, we might see more difficulty with self-regulation or sensory issues that seem more pronounced, because these elements become so much more difficult to manage when we’re sleep-deprived. We might also see a temporary loss of some skills – speaking or communicating might become more difficult, and a task previously done independently, like tying shoes, might now require support.”
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For a child with autism, that inability can be enormously frustrating, but it’s more common than you might think.
​

Autism Speaks reports that as many as 80% of children with autism experience sleep problems or sleep disorders. As many as four in five children suffer from one or multiple chronic sleep problems.
Studies suggest that a change in brain structure is what affects sleep problems associated with childhood autism.

While the average person spends about 23% of rest in the rapid eye movement (REM) stage, autistic children only spend about 15% in REM sleep in comparison. It means that sleep is far less restorative for an autistic child than it is for other children. 

Many medications contain stimulants, which can keep children awake at night. Medications for ADHD are one typical example of insomnia-inducing sleep conditions.

Sleep issues in autistic children can have other repercussions, such as:

• Hyperactive behavior
• Gastrointestinal problems
• Attention deficit hyperactivity disorder (ADHD)
• Anxiety
• Sensory sensitivities to light, sound and touch
• Depression
• Epilepsy 
• Restless legs syndrome 

“From experience, the gut plays a significant role in sleep issues,” says Chatterji of Good Health Corner. “Most of the kids on the autism spectrum have an amount of gut dysbiosis, which results in various behavioral issues, including sleep. Conditions like SIBO, Leaky Gut or general inflammation of the gut can lead to pain, acid reflux, yeast overgrowth or growth of opportunistic and pathogenic organisms, which can cause havoc in a small body.” 
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That’s complicated enough, but about 95% of children with autism also have another co-occurring condition.
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Autism-Related Behaviors
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Condition    ------     Prevalence
Attention deficit hyperactivity disorder (ADHD)    ------     53%
Anxiety    ------     51%
Depression    ------     25%

Even more concerning, at least 60% of children with autism live with two other related conditions, such as seizures, intellectual disabilities and gastrointestinal problems. Sleep issues are also widespread, but unlike the other conditions, they are easily treatable. 
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First, though, that requires a diagnosis, and that’s not always so easy to receive.
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The CDC reports that screenings for autism are also increasing, with developmental screenings rising from 74% to 84% by the age of three. However, there’s an enormous disparity in the diagnosis between boys and girls, with boys four times as likely to be diagnosed with autism than girls. While one in 34 boys is identified with autism, only one in 144 girls was found to be affected.

There are other problems with the diagnosis of autism. Although autism can be detected as early as two years of age, most children are not diagnosed until after the age of four. There is also a lack of diagnosis amongst minority children, leaving them grossly underrepresented.  
​
The earlier autism is detected, the sooner that medical professionals, parents and caregivers can begin to introduce sleep-forming habits that will reinforce better rest from a younger age.
​

COVID-19 has had a phenomenal impact on children with autism, disrupting already sensitive sleep schedules and further heightening the anxiety they feel daily. 

“Anxiety is a common element of the autistic experience to begin with,” explains O’Connor. “Throw in a global pandemic and tons of upheaval and unpredictability, and it can increase that anxiety exponentially. Anxiety can adversely affect our ability to fall asleep, as well as our quality of sleep.”

She continues, “Times of major stress or change can lead to autistic burnout, when an autistic person may find themselves exhausted, with a temporary loss of certain skills. During these times, rest is so hugely important for recovery.”

Every child is unique and reacts to stress differently, so parents and caregivers should be patient and open to creativity in their sleep strategies. 
​
Despite your child’s autism, there are still ways for your child to sleep longer and more soundly each night. 
​

These are some tips that you can use in your home to help your child sleep better.

Check-in

Children may not always know how or why to express their trouble sleeping, so parents should take the initiative to regularly check-in and talk to their children about how they are sleeping.

Avoid upsetting material

In the hours before bed, make sure that your child avoids watching any TV, videos or games that may be disturbing. 

Consider medical treatment

Sometimes, underlying issues are affecting a child’s medical or psychiatric well-being. Your child may be able to benefit from additional help through therapy or medication. This is especially recommended when a child experiences sleep apnea, sleepwalking, sleep terrors or restless legs syndrome. For children who are already being treated by medication, they could benefit from either an increase or change in medication or even behavioral therapy.

Adjust the thermostat

Science shows that cooler air is optimal for sleep, so watch the temperature in your child’s bedroom. Sleep experts recommend temperatures between 65° and 67° F in the bedroom. If your child tends to sleep without blankets or runs hot during sleep, adjust the temperature accordingly.

Restrict bedroom activities

It’s easy for games and toys to accumulate in your child’s bedroom, but that can be counter-effective when it comes to bedtime. Instead, keep all activities out of the bedroom, so it’s an area solely reserved for sleep. Your child’s brain will learn to associate the bedroom with sleep, automatically winding down instead of revving up for TV or games. If there are electronics or toys in the bedroom, keep them stored in a closed container so your child won’t be tempted to use them at the wrong time. Avoid screen time after 5 pm, so blue lights and LEDs do not keep your child up at night.

Chatterji, from Good Health Corner, explains that “stopping exposure to blue light or any iPad and television before bedtime helps in the production of melatonin.” 

Use the S.L.E.P. method

This stands for Sleep, Learning, Eating and Play. Organize your room in such a way that there are designated areas for each time of the day. A desk in the learning corner and toys in another can help the brain reinforce the different parts of each day.

Consider a redesign

Children with autism live in a constant state of arousal, which can also have severe physical impacts on the body. To help eliminate this added stress and anxiety, reconsider their bedroom hygiene. Get rid of any overstimulating elements within the room and remove any blinking lights, humming machines or tangles of wires that can all prove visually distracting at bedtime. Instead, use colors, textures and furnishings that both calm and soothe. Skip the reds, oranges, yellows, and whites, and instead opt for colors that evoke relaxation, such as blues, greens, purples, browns and black. Invest in a new mattress that makes the bed a more comfortable place. {NOTE: This content was provided by a company that reviews and sells mattresses. They may earn a commission if you purchase through their website, but Momivate does not.}
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Plants and essential oils can also help set the stage for sleep. Chatterji adds that “essential oils like lavender helps with sleep. The compound linalool in lavender works as a mild sedative. Using Magnesium oil rubs and melatonin supplement 30 mins before bedtime helps as well.”
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There are also some daily habits that you can use to encourage a better sleep quality each night. 

Exercise

Exercise is one of the best natural ways to prepare the body for rest each night. Autism Speaks shares that children who exercise during the day tend to fall asleep faster and benefit from a more profound slumber. Keep in mind that exercising too close to bedtime could have the opposite effect, so try to schedule the physical activity for mornings or early afternoons.

Encourage independence

As much as children love to cuddle up to their parents, it’s also important that kids with autism learn the skill of independence. Your child needs to learn how to fall asleep alone, and creating a soothing bedroom atmosphere can make your child feel safe enough to fall – and stay – asleep. 

Watch the naps

Naps can interfere with your child’s sleep at night. Though helpful for young preschool-aged children, naps should be kept at earlier times in the day and away from bedtime so your child won’t stay up all night. 

Avoid caffeine

​Caffeine is a popular stimulant that can keep your children awake all night. In addition to sodas and coffee, caffeine is also found in tea and chocolate. Caffeine can stay in the body anywhere from three to 12 hours after consumption. 

Bedtime Routine

A bedtime routine is especially helpful for children with autism who have trouble sleeping at night. It helps to provide predictability and consistency in a world that feels largely out of their control. 

Inconsistent sleep routines can also be a deterrent to healthy sleep. When a child does not have regular bedtimes and wake-up times, it can be hard for the body to know when to rest. For children with autism, bedtimes and wake-up times should be kept to the same times as possible to train the body to relax. Be sure to maintain this same wake-up and sleep times, even on the weekends and vacations. 

“Having a fixed sleeping routine and time helps children. For example, having an Epsom salt foot bath, followed by lights off at 8 pm,” shares Chatterji. 

It is also helpful to maintain the same routine throughout the day, with regular mealtimes and nap times, if necessary.  
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“I recommend doing a nighttime ritual before bed and sticking to a fixed sleeping schedule,” advises Stephen Light, a Certified Sleep Science Coach and co-owner of Nolah Mattress. “After the autistic child becomes accustomed to the routine, their body immediately knows to slowly transition to sleep mode when they do their nightly routine. In this scenario, sleeping time is easier since they associate a particular activity with bedtime.”
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Much of our SlumberYard guide takes a proactive approach to your child’s sleep, but there are both active and reactive tools that you can employ to help your child adopt healthier sleep habits that last a lifetime. 

Our Sleep Kit is designed to instill a sense of security, control, and peace within your child so sleep comes much easier each night. Children with autism can develop the proper routines and tools to empower them in their daily life, benefitting both child and parent alike. 
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Children living with ASD experience much higher stress levels than the average child, surrounded as they are by a world of constant stimulants. Having healthy ways to cope with this stress helps sleep and prepares children for a life with autism. 
 
Our SlumberYard team understands that changes in routine can be difficult for anyone, especially for a child with autism. In an effort to make this resource accessible to all children, we’ve provided printable templates families can begin using tonight to co-create their child’s very own personalized bedtime routine. Creating a bedtime routine is a fun activity that can involve the whole family while arming your child with a renewed sense of independence and control during this adjustment period toward healthier sleep. Simply print the routine templates, below, and allow your child to begin creating their own routine with the tiles provided, or use the blank tiles for more personalized routine elements.

To download the free templates, and read the rest of this article, please go to: 

https://myslumberyard.com/blog/autism-and-sleep-empowering-children-with-asd-for-better-sleep/

Please note that this organization is not connected to Momivate other than providing this content to our blog. Momivate does not endorse their products nor do we receive compensation if you purchase products through their website. We're grateful for their contribution to our blog and hope you find that it empowers you to elevate your mothering experience!

Conclusion

As a parent with a chronic or life altering illness, you deserve to go easy on yourself. Don't hesitate to seek and accept the outside support you need, as this will benefit you and your child. Focus on all the ways you can parent well, and do those things to create meaningful connections with your child.

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Sources
Crnic, K. A., Greenburg, M. T., Ragozin, A. S., Robinson, N. M., & Basham, R. B. (1983, Feb.). Effects of Stress and Social Support on Mothers and Premature and Full-Term Infants. Child Development, 54(1), 209-217. 10.2307/1129878
Uvnas-Moberg, K., & Petersson, M. (2005). Oxytocin, ein Vermittler von Antistress, Wohlbefinden, sozialer Interaktion, Wachstum und Heilung [Oxytocin, a mediator of anti-stress, well-being, social interaction, growth and healing]. Z Psychosom Med Psychother, 51(1), 57-80. 10.13109/zptm.2005.51.1.57

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Kandis Lake, the author, is a professional health writer and can be found at www.healthwriterkandis.com

Are you convinced that screens are hurting our children's brains?

I am. Not just in theory but based on personal experience! Maybe not the way you think -- my case is a counter-example. 

When I was 12 or so, my mom cut the cord off the TV because we weren't keeping the rules -- and so I enjoyed a very *rich* teen time frame despite being raised by a single mom, well within poverty level.

I was *rich* in my zeal for living a real life! I wasn't weighed down by expectations put into my brain by watching TV shows or seeing commercials about everything I couldn't afford and being convinced that I needed those things. I had free time to find out what was important to me and then do it!

I rarely felt "left out" when conversations about TV shows seemed irrelevant to my life. In contrast, my friends often felt left out when I described how I spent my time discovering and developing various hobbies, enjoying real-life social fun like impromptu pizza parties, long drives to interesting destinations, and long talks with my on-again-off-again boyfriend (our relationship was not defined by TV's examples). Yes, I still watched TV at friends' houses sometimes -- I wasn't against it altogether -- but those exposures solidified my philosophy that TV's pressurized influence would have greatly clouded my vision, and likely was blinding my peers from seeing their potential.

Nowadays, it's no longer TV alone trying to program our children's behavior and thought processes. It comes through so many screens that cutting one cord wouldn't make much of a difference! How can we help our children navigate this territory that's also new territory to us as parents? Is it really possible and plausible to keep them away from such a pervasive influence -- or is keeping them away the goal anymore? Despite my past that I'm proud of, I'm parenting in extremely different circumstances, and I've determined that the goal is not to avoid screens altogether, but to build the ability to manage screen time effectively, and ultimately flourish with screens.

Our family has a Family Technology Plan that is consistently being reviewed and sometimes revised as we encounter new situations that may not have been covered by previous drafts. As parents, we are straightforward with our children about how screen time (even educational screen time!) can be detrimental to our brains. Yes, we restrict the amount of time, redirecting repeatedly, and with the responsibility placed incrementally more on the child according to their age. Our goal is to help our children develop their own healthy habits, with a strong desire to be actively architecting their own lives rather than just watching someone else's scripted life through a screen.

If you haven't gained a conviction yet of the necessity for parents to be pro-active in their children's journey to safe screen use, please watch this documentary! Yes, the struggle is real, and so worth every effort!

The following is copied and pasted from the YouTube page:

​For the first time in history, mental illness and suicide have become one of the greatest threats to school-aged children. Many parents still view dangers as primarily physical and external, but they’re missing the real danger: kids spending more time online and less time engaging in real life, free play, and autonomy.

What are the effects on the next generation's mental, physical, and spiritual health?

Childhood was more or less unchanged for millennia, but this is CHILDHOOD 2.0. For more resources and to download a community discussion guide and share with your community, please visit: https://bit.ly/32voKpY​.

NOTE: Bark is proud to sponsor the free release of this film because we believe every family should have access to such a crucial, powerful resource.

Run Time: 88 Minutes
A Film by: Jamin Winans, Robert Muratore, and Kiowa Winans
​Music by: Jamin Winans

By Kandis Lake, RN, BSN, guest blog post contributer. 

    Learning your child has cancer or another life-changing illness is probably every parent’s worst nightmare. While the medical advances to treat these life-changing diagnoses have never been better, it is still a very taxing experience for any family. Ways to navigate such a trying and difficult situation can include learning all you can about your child’s sickness, leaning on outside support, and knowing ways you can help your child and family cope.

Learning About Your Child’s Sickness

    Any good healthcare provider will provide you with ample education surrounding your child’s sickness, and what the sickness will mean for your child and your family. Don’t hesitate to ask questions, ask doctors to clarify meanings, and repeat what you hear to ensure you understand the information being given you. 

       If you are not in a good headspace to understand what you’re being told, it’s a good idea to ask if you can be given the information at a better time. It is also a good idea to have another family member or support person receive the education with you, so you can both learn together and help each other remember and understand in times ahead. If you get home and think about something you need clarified, you can always reach out to your child’s healthcare provider to ask questions or get more information.

    Study any materials your child’s healthcare providers have given you or resources they have suggested. Seek out reputable sources for further information. The American Cancer Society has a lot of information online about all types of cancers. Advocate for yourself and your family to ensure you understand what you need to, and can feel empowered moving forward.

Take Care of Yourself and Get Outside Help

     Be sure to take care of yourself so that you can handle your difficult situation in the best way possible. Take care of yourself so you can take care of your child. If your child is staying in the hospital, take advantage of working with a social worker and case manager to ensure you and your child are provided with everything you will need when you go home. Many hospitals have a chaplain whose job is to help patients and families care for their spiritual needs. If your child is being cared for at home, take regular breaks by setting up respite care (when a healthcare professional, such as a nurse, temporarily cares for a patient at the patient’s home).

     Accept your feelings about the situation you are in without judgement. Talk to a friend, family member, or counselor about the difficulties you are facing, or write your thoughts and feelings in a journal. Talking and writing can help you process your experiences and help you better cope. There are online support groups for a wide variety of situations and illnesses. An online group could connect you to other parents or caregivers who are going through something similar.

      If you have other children, seek a balance of personally caring for them and asking for help to care for them as well. This could be a very difficult time for them and they will need help and support through it. You will likely need help caring for them while your child is sick.

     Utilize any church or community support available. Don’t be afraid to ask for help during such a difficult time for your family. It can be hard to ask for and accept help, but doing so is in your child’s best interest, as well as your own. The less stress you feel in regard to all aspects of your life, the more energy and focus you can put into supporting and bonding with your child when he needs you. 

      Cheryl Harris’s son was diagnosed with Acute Lymphoblastic Leukemia when he was two and a half years old. Cheryl said, “Almost more than the sleepless nights and endless tears during that time, I remember the amazing, wonderful good people who showed up for us.” She describes friends, family, and hospital staff giving immense support.

      Her own parents drove across the country to help, and her mother stayed with them for six whole months. They had friends that brought gifts for her child, and others offered to watch her one-year-old since Cheryl was so frequently at the hospital and at appointments. Friends and family who didn’t live near them sent the family frequent words of comfort and love.

      Many people also find strength and support in spirituality or religion. Faith or spirituality can be very helpful in coping for some. Cheryl remarked about her faith, “I am so grateful for the gospel and the knowledge of God's plan during that time. I knew no matter what may happen, everything would be okay.”

Helping and supporting your child

     The most important thing you can be doing at this time is helping your child. You will best accomplish this by taking breaks and accepting help yourself, as discussed above. Take time to address your child’s concerns and answer his questions. Speak to him about what is happening in a way that is appropriate for his age and level of understanding. The American Cancer Society has some great advice for communicating in age-appropriate ways here. 

      When asked how she helped her young son, Cheryl said, “I prayed for and tried to have an abundance of patience and stamina. That was absolutely necessary. I cleared my schedule and dedicated my life to comforting him in any way I could.”

      Your child will likely feel a range of emotions as he lives with his illness, as well as because many aspects of normal life are altered because of it. Be a safe space for your child to express thoughts and feelings, free from any judgement or shame. Resist the urge to try to change those feelings. Every time your child has difficult feelings, it gives you the opportunity to strengthen your relationship through supporting him. Having a strong and secure relationship with your child will in turn help him build resilience and confidence, and also give him the tools to navigate difficult feelings in the future.

      Cheryl kept a blog during her son’s battle with cancer. One story illustrates the need children have for their parents: “He woke up once while they were taking his vitals and was in pain. His little body tensed up and I could tell it hurt when I moved him. He asked to ‘give Mommy hugs,’ which means to hold him chest to chest, bear-hug style, but when I picked him up he was so rigid and stiff and couldn't relax. I called for more pain meds. I asked him where it hurt and all he said was, ‘Mommy kiss it better.’ He's said that a lot the past few days. That has been the hardest part for me.”

      Helping your child cope with stress, navigate difficult emotions, and express himself could prove to be extremely difficult, especially if you haven’t had a lot of experience with healthy coping and emotional expression yourself. A child life specialist (often employed at pediatric hospitals) or a counselor can help you and your child with this.

      Recognize things that comfort your child. It may be a pacifier, blanket, special toy, or favorite book or movie. Whatever comfort object there might be, allow your child to have it readily available. Be sure hospital staff and any other caregivers know ways your child likes to be comforted. Like Cheryl with her son, be there to comfort him yourself as much as possible.

      It can also be important to try to incorporate some routine and normalcy into your child’s life. This can include doing schoolwork, socializing with family and friends, playing and being silly, and having some routine to his care. Let your child take opportunities to enjoy being a kid. Find ways for your child to maintain sibling and family relationships.
    
Conclusion

      The ways you can help your child with illness as his mother is monumental. You and your family will be empowered through learning and understanding as much about the illness as you can. As you take care of yourself and to seek and accept help from others, you will better be able to care for your child and be there for them. You can play an important, unmatched role of providing support and comfort to your child during this very difficult time. 

      Cheryl’s advice to other moms who experience something similar is “Let people help you. Take care of yourself. Let things go that don't matter. Count your blessings along the way and recognize and appreciate the beauty of all those who are trying to help. It will lift you.” Cheryl’s son received cancer treatments for five years. He is now a healthy, thriving eleven-year-old.

For more information see:

cancer.org/latest-news/caring-for-children-with-cancer.html

https://www.cancer.gov/about-cancer/coping/caregiver-support/parents

Kandis Lake, the author, is a professional health writer and can be found at www.healthwriterkandis.com

Written by Alana Hutchins, Momivate's Director of Energy: Eating, Exercise, and Sleep

Tips and Tricks for women who want to be pro sleepers: 

• Be active or exercise during the day, preferably several hours before bed time, so that your body is tired enough to rest.
• Stick to a routine with consistent bedtimes and rising times. On average adults need 7–9 hours of sleep per night.
• Turn off all screens and blue lights at least an hour before bed time, preferably two. Keep your phone AWAY from the side of your bed. Dock it downstairs. This is also incredibly important for teens who tend to stay up late texting in bed. Even having blue light on in your room can keep you up at night. 
• Pray, read, journal, or meditate before trying to go to sleep in order to help your body shift mental gears down. (Avoid reading the news or other stressful items because this might have the opposite effect.)
• Keep your room cool and your blankets heavy. A weighted blanket may help you to settle in for the night. Being tucked in is supposed to mimic being enclosed in the womb and should have a comforting effect on your body.
• Don’t eat right before bedtime. Bonus: This will also help prevent weight gain.
• Try a pair of socks if your feet are cold.
• Use a flat or minimal pillow so that your spine is aligned and your airway unobstructed. This may take some adjustment if you are used to sleeping on lots of pillows. 
• Meditation can reduce insomnia by 50%.
• Don’t sleep with children in the same room, if you can help it, and avoid sleeping with a baby or child in your bed. It is a habit that will be difficult to break later on when you want them out of the bedroom. ​

If you are doing all of these things and still having a hard time falling asleep, you may want to try a warm drink before bed, or a natural supplement like melatonin to help you relax. 

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By Alana Hutchins, Momivate's Director of Energy: Eating, Exercise, & Sleep

MEDITATION

    A familiar word with an unfamiliar feeling. Over 14% of the U.S. population, and over 5% of children, have tried meditating at one point or another, but not everyone keeps up the practice. There are many different types of meditation, but let’s assume that as a busy mother you don’t feel like you have time for any of them.  In a stress- and anxiety-saturated world, it is no wonder people are looking for ways to detox their brains and regain their mental health. Meditation is not new; it is an ancient practice making a modern come back. Meditation can increase relaxation, develop mindfulness, and enhance overall well-being. ​

     In other words, try to eat a Whole Foods, Plant based diet. Think beans, legumes, fruits, vegetables, and whole grains. Potatoes with the skins on, lentil curry, fresh salads with olive oil and vinegar, hummus with crudités. No more counting calories, or grams, or desperately trying to remember the difference between Omega-3 and Omega-6 fatty acids. Vitamin supplements just turn into expensive urine and they are in NO WAY a substitute for fruits and vegetables. Consuming a diet rich in whole plant foods is the best way to avoid chronic diseases in the future including diabetes, obesity, heart disease, cancer and even autoimmune diseases. Eating does not have to be complicated, simple is usually best, but it will take more time to plan ahead and prepare than just grabbing a Cliff bar or downing an energy shake. A landmark study known as the China Project, combined with laboratory findings—conclusively demonstrated the dangers of a diet high in animal protein and the amazing health benefits of a whole food, plant-based diet. You say, yeah I’d like to be healthy but I’m not going vegan, that’s just too hard! Life can get crazy, so if you are hitting your whole-foods plant-based diet 80-90% of the time, you are doing awesome and keep up the good work! You will receive 80-90% of the benefits.
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