Session 7
At this stage in treatment we are going to re-evaluate and focus on SLEEP. We will work on sleep habits of the entire family and how we can improve sleep with clear guidelines to preserve better sleep hygiene practices.
The number one culprit today are digital devices in the bedroom. This goes for children AND adults. In fact there is a new syndrome called "anticipatory texting syndrome" that has emerged out of teenagers awaiting the return text of their friends into the wee hours of the night.
All digital devices need to be removed from the bedroom. I KNOW this could be difficult but you won’t regret it. Encourage the family to put them in a drawer downstairs, away from bedrooms… or at least out of reach!
SLEEP GUIDELINES
Tv and screen use needs to be completed 1 hour before sleep onset (the blue light stimulates the brain). You can buy blue light blocking glasses on Amazon if you MUST check your phone before bed, this will help reduce some exposure. Most phones also come with blue light lowering settings- check your settings.
Meals and exercise should be completed three hours before sleep onset ideally.
Covering electronic lights in the bedroom and lowering the lights of the home in the evening, as light (in any form) will stimulate the body to stay awake.
Studies show bedtime rituals such as a warm bath, book, and a regular routine around these at specific times is also helpful and recommended (in particular with children).
Body position: Back sleeping is most recommended by physicians who focus on the care of the spine. This also important for anyone who suffers from orofacial or TMJ pain. If sleep disordered breathing is a concern then elevating the head of your bed a few inches is suggested.
More information on Healthy Sleep Habits.
The tapping technique in this sheet is a technique that targets behavior and resistance -- say the phrase aloud that you are working on -- and tap 6 times. This is more than intention setting, the tapping technique is drawn from Cognitive Behavioral Therapy approaches to releasing negative emotions around behaviors and re-wiring the integration of the right and left sides of the brain. It's useful especially with behavior modification practices.
Keep working on the chewing practices here as well. Mirrors are always best and remember to sit tall like a giraffe when practicing swallow techniques!
Session 7 videos on YouTube.
