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Sleep Hygiene: Support to Improve Your Child’s Sleep

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SLEEP HYGIENE: SUPPORT TO IMPROVE YOUR CHILD’S SLEEP

How many of our families out there dread the night-time routine, the idea to try and get the kids to settle to sleep and stay asleep? 

The millions of questions running through their minds that they need to ask you, the need for extra food, extra drink, the list goes on… 

Sleep is a common conversation we have  with our families and where the foundational understanding as to why our kids are unable to shut off and the ideas around the importance of sleep hygiene and sleep routines come into play. 

Sleep is an essential part of our everyday lives. Our bodies need sleep to stay healthy, think, move, interact, and feel our best. The way in which we work towards improving our sleep and how to manage areas that are impacting our children’s sleep is by focusing on our sleep hygiene in our day-to-day. 

What is Sleep Hygiene?

Sleep hygiene refers to quality sleep and making the  actions, habits, and necessary changes to set up a child for success in their sleep. It involves nightly routines, modifications to the environment, and daily decisions that will optimise sleep. 

How do we improve our child’s sleep hygiene?

In order to support improvements in sleep, we first need to look at the underlying reasons as to why these challenges are occurring. 

One reason for challenges in falling and staying asleep for our children can be related to the way their bodies experience and react to the world around them. Sensory stimuli such as sights, sounds, touch, spatial awareness, and body awareness can make it difficult for some children to make their bodies calm and relaxed. When children do not have sufficient body awareness and, therefore, safety within themselves, this leads to them living in a state of heightened or overwhelm, impacting their ability to calm and feel grounded enough to shut off and fall asleep, and they will do anything in their power to avoid it. 

Once this information is established, we work with our parents to identify the environment or lifestyle factors that may be affecting the consistency of the current sleep routine. Such as:

  • Is there a current routine before bed, and how consistent is it?
  • Activities completed before the night routine commences, e.g. limiting screen time
  • The bedroom environment, e.g. temperature, darkness, sounds
  • Diet close to bedtime

How can our Occupational Therapists help?

We work together and provide education to our parents and caregivers on the misconceptions and expectations of sleep and address factors that may exacerbate poor sleep quality to establish: 

  1. A predictable and smooth routine and how we can adapt the current routine for successful and ongoing implementation at home, including setting regular wake and sleep times.
  2. A bedroom environment modification that includes noise, light, temperature, and bedding that helps the child wind down and prepare for sleep.
  3. Sensory strategies that will help children regulate their bodies and prepare for sleep. This may include techniques such as individualised sensory diets.
  4. Relaxation techniques that will promote restful sleep, such as deep breathing and progressive muscle relaxation.
  5. Coping skills and self-regulation to facilitate the child’s capacity to relax for sleep onset.

Sleep is such a complex task. When a child is not sleeping, it impacts the entire family dynamic. Sleep is so important and can seriously impact on daily activities, from self-care to academics to social skills. 

Please reach out to us if you would like more information and support in developing a successful sleep routine. By reviewing a child’s sleep habits, providing education and guidance, and developing behavioural and sensory strategies, we can help our children get the rest they need to thrive. 

Looking forward to hearing from you soon. Contact us on 0477 708 217 or admin@exploreandsoar.com.au

Until next time, 
Maddie

References

https://grhsonline.org/wp-content/uploads/2017/05/Basic-Sleep-Hygiene-Guidelines.pdf

https://thespiralfoundation.org/wp-content/uploads/2018/10/Sleep-and-SI-brochure_final.pdf

ORIGINALLY PUBLISHED AUGUST 2, 2023

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Eyes on the Prize: The Power of Hand-Eye Coordination for Mastering Fine Motor Skills

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EYES ON THE PRIZE
– THE POWER OF HAND-EYE COORDINATION FOR MASTERING FINE MOTOR SKILLS

From playing catch to mastering the art of drawing, hand-eye coordination is the superhero skill that enables children to develop their fine motor skills with ease. 

Have you noticed the stage within a child’s life where their messy scribbles become somewhat legible pictures? Or that they catch a ball much easier? Or that they stack the block tower higher before it falls? 

All of these changes can be partly due to the development of fine motor skills, but also other skills such as hand-eye coordination. 

So, when children are referred to occupational therapy for fine motor skills, it is important we look not only at the strength of the hand but other factors that may influence fine motor development.

Hand-eye coordination refers to the ability of the hands and eyes to work together to perform a task. It involves the visual system, providing visual information to the brain about the location of objects and the movements required to interact with them, as well as the motor system, which executes the movements needed to manipulate objects. 

 Children who have poor hand-eye coordination may:

  • Struggle catching or throwing a ball.
  • Have difficulty writing or drawing, or be resistant to do such tasks.
  • Prefer to use their hand rather than using utensils.
  • Be clumsy or awkward in movement, such as bumping into objects or knocking things over frequently.
  • Have poor posture or balance.
  • Have difficulty with visual tracking, such as following moving objects or tracking a line of text while reading.
  • Not be able to do up their shoelaces or button up clothes like other children their age.

It’s common for children who struggle with sensory processing difficulties to experience difficulties with hand-eye coordination and, therefore, fine motor skills. For example, children with sensory processing difficulties may find seeing things with their eyes hard, such as where the pencil is on the page, or where the ball is in relation to the bat. Without this visual feedback, they can have challenges getting their body ready to move so that they can hit the ball or draw the wheels on the car. This is how hand-eye coordination can impact their ability to develop their fine motor skills.   

How can we work on Hand-Eye coordination?

Providing sensory-rich environments through activities such as playing with playdough, finger painting, lego, and puzzles can help children develop their sensory processing skills and improve their hand-eye coordination. We also look for opportunities for movement and physical activity, as this can help children learn where their body, arms and legs are so they can move or adjust their bodies to be ready for what is to come. Once we know where our body, arms and legs are, we then know where our wrists, hands and fingers are. Combining that with our eyes telling our body what is coming means we can coordinate our hands and eyes to complete the task in front of us.   

Some ways your child can develop hand-eye coordination at home:

  • Stringing beads or threading pasta
  • Throwing and catching a ball, balloon, or frisbee
  • Jigsaw puzzles
  • Drawing and colouring
  • Using scissors, cutting out and then pasting onto a page
  • Playing with blocks or Legos (We would love to see the creations made!)
  • Playing with Play-Doh
  • Play with Play-Doh: Use their hands to manipulate the dough while looking at what they are making

We hope you have found this blog informative; if you need a ‘hand’ with developing your child’s Hand-Eye Coordination, please call us today; we would love to chat about what we can do to support your child’s development. 

Looking forward to hearing from you soon. Contact us on 0477 708 217 or admin@exploreandsoar.com.au

 Until next time,
Molly

ORIGINALLY PUBLISHED JULY 5, 2023

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The Core of It All!

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THE CORE OF IT ALL!

How often have you heard your OT talk about the importance of core strength in a session with your child? It is something that we definitely speak about a lot in sessions as it is foundational to so many different skills that we all develop over our lifetime. In one of our previous blogs, we looked at Gross Motor Skills  and how we work on these skills as OT’s. We talk about Gross Motor skills involving all those activities that use big muscle groups. One of those big muscle groups is our core – from the bottom of the rib cage to the pelvic floor; That is our core! 

Being such a large section of our body, our core muscles help us to move in every way. From twisting and turning to bending and standing up straight. Without a strong core, many different skills, such as our coordination and the use of fine motor skills, can be more challenging than they should be.

Kids who generally have a weak core may:

  •  “W” sit on the floor
  • Slump or hunch over when sitting on the floor or in a chair
  • Constantly move or change position when sitting in a chair
  • Hold their head in their hand when writing or colouring in
  • May struggle with small items such as coins or doing up buttons on shirts
  • Need to lean against a wall or furniture to put shoes on
  • Struggle to keep up with their friends running around or complain that things are “too hard.”

So, is my child working on a six pack?

No – that is not the overall goal of improving your child’s core strength! Our core is made up of not only our abdominal muscles but also some of our back muscles as well as muscles that connect our legs to our hips and body. We are looking at strengthening those deep muscles within our body. We want to get those muscles to work for longer before they become fatigued (endurance), to work with all the other muscles of the body and to react to what is happening around us to help maintain our balance and stay upright.

How do we work on core strength?

We use three main concepts:

  1. Make it fun
  2. Work the whole body
  3. A little every day is best

Some of the ways your child can develop core strength include:

  • Pretend to be an animal and walk like them – bears, frogs, crabs, and worms are great
  • Laying on your tummy to play card games
  • Kneeling on the floor or on uneven surfaces, such as a pillow
  • Scooter board races
  • Obstacle courses that you have to commando crawl through
  • Using a gym ball while in a plank position to toss a bean bag at a target 

If this sounds like your child, or you would like to know more about how you can work on Core Strength at home, we would love to chat with you about your child and their goals.

Looking forward to hearing from you soon. Contact us on 0477 708 217 or admin@exploreandsoar.com.au

Until next time,
Lori

ORIGINALLY PUBLISHED JUNE 7, 2023

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How to Build Resilience for your Child and Family

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HOW TO BUILD RESILIENCE FOR YOUR CHILD AND FAMILY

By the time you have read this blog, we will be back into the daily routines of school for Term 2. I don’t know about you, but Term 1 seemed to fly past, yet at the same time went so slow! Time seems to go faster as we get older, gain more responsibilities and life/society, in general, becomes busier. Some days there just does not seem to be enough hours to get everything done! And with that, I know that my own ability to cope and my own regulation capacity varies as I try to juggle all that is on the to-do list – both at work and at home. 

Over the last few months, I have been engaging in different professional development courses as I am forever learning and striving to do better at my job. While looking at various courses, a theme that seems to be more so present now than ever before is that of positive mental health, mental wellbeing and resilience. A theme that is across all aspects of society, with more awareness and education occurring on multiple levels. Resilience, in particular after the pandemic, seems to be coming more to the forefront. We often read NDIS goals or have parents tell us that they want to develop their child’s resilience. 

So what is Resilience?

Resilience is defined as:

  1. the power or ability of a material to return to its original form, position, etc., after being bent, compressed or stretched; 
  2. the ability of a person to adjust to or recover readily from illness, adversity, major life changes etc; 
  3. the ability of a system or organisation to respond to or recover readily from a crisis, disruptive process etc

(From https://www.dictionary.com/browse/resilience (14th April 2023)

We can definitely see from those definitions why it is such an essential concept at the moment. From an OT perspective, we look at occupational resilience – a person’s ability to successfully participate in their everyday activities while navigating the challenges, changes, stressors and difficulties they face. We develop this resilience when working with your child so that they may overcome whatever hurdle they face at that point in time. 

Resilience development occurs through external factors (our environment), internal factors (our values, motivations and beliefs) and learnt factors (social, emotional and interpersonal skills). As OTs, we look at the whole person to consider all of these factors. We look at developing and enhancing your child’s knowledge and skills of emotions and emotional regulation, as their social skills and higher cognitive skills such as problem solving and negotiation. This is only one factor in the overall bigger picture. 

Family resilience and how to develop it

Developing Family Resilience is also vital. A key protective factor in mental wellbeing is relationships. We can foster family resilience through occupations (activities) that focus on each person’s strength, allow open and honest emotions and regulation capacities, being present and engaging with each other while contemplating the bigger picture, such as how we can all give back to our wider communities. 

In my family unit, one way that we worked on our family resilience was over Easter, we spent time at home enjoying our own space while also resting our minds and bodies. Initially, the kids were not so keen on staying home, but it allowed us as a family to bake, have Mario Kart races, and do a puzzle where everyone contributed to the finished product. Not all of us are good at each of those activities, nor is it our favourite thing to do. There was plenty of frustration, annoyance, and disappointment voiced not only by the children but us as parents too. It allowed us all time to decompress and process the term that was so that we could reconnect, reset and refresh for what is to come. Each family is different, so there is no right fit or right way to do this. It is about finding what works for you and yours.

Resilience Activities & Ideas for you, for your child and for your family

  • Gratitude Walks – go on a walk around your neighbourhood, through a park and comment on what you can see and are grateful for.
  • Art therapy – spend some time drawing and colouring in with your child to foster connection and communication.
  • Community Service – give back to your community in whatever way you can. 
  • Ask yourself or your child what the hard part is – identify what the challenge is to them so that you can work together to overcome it.
  • Look at the Resilience Donut – I have, I can, I am – to identify your strengths. 
  • Compliments circle – take turns in giving compliments within your family; give a random compliment to a stranger and see their reaction.
  • Sharing stories of Resilient People in history whom your family can relate to, eg: JK Rowling, Nelson Mandela.
  • Create a dream board – using visualisation of what you believe your family values and goals are. You could do this individually and then come together to work on it. 
  • The Hard Thing Rules by Angela Duckworth – This combines passion & perseverance, building confidence and grit. There are 3 parts.
    • 1. Everyone must do something hard, something that requires practice, something where you are going to get feedback so you can get better at something; 
    • 2. Must finish what you start eg: season of sport, number of lessons signed up for; 
    • 3. No one gets to pick the hard thing for anyone else – you must choose your own challenge. 

Additional Resources to read 

Check out some of the resources below around resilience for various age groups. Please also chat with your therapist about how else we can support you and your child here at Explore and Soar.

Articles 

Brown. T (2021). The response to COVID-19: Occupational resilience and the resilience of daily occupations in action. Aust Occup Therapy Journal, 68, pg. 103-105

Masten AS, Barnes AJ (2018). Resilience in Children: Developmental Perspectives. Children 5(98) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6069421/


Zafran, H (2020). Occupational gifts in the time of a pandemic. Occupational Therapy Now, 22(4),
pg. 5-6. https://caot.ca/uploaded/web/otnow/OT%20Now_JULY_20.pdf#page=7

Until Next time,
Lori

ORIGINALLY PUBLISHED MAY 3, 2023

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What’s really happening when your kids play pretend?

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WHAT’S REALLY HAPPENING WHEN YOUR KIDS PLAY PRETEND

When I hear the words ‘pretend play’, my mind instantly goes to playing ’parents’ with my sisters, using our teddies as babies and making our little brother play the mean mum. I remember playing shops with a shoe box as the cash register, using the coins next to dad’s bed and stealing mum’s lipstick to look older as the shop attendant. My brother was obsessed with dinosaurs when he was younger, and to include him in our play, his dinosaurs often took on a lot less scarier roles, my personal favourite being our vehicles for transportation. 

What I didn’t know then was that my play themes relied heavily on my own experiences within the world through books, movies, and stories as well as what my parents had shown me through their introduction of play as well as their own everyday life activities such as eating, sleeping, and bathing. 

Pretend play shaped my childhood, it provided me with opportunities for creativity, imagination, emotional development, role playing, social development, increased confidence and so much more!

The Explore and Soar team recently took a course about play therapy and we had a collection realisation of the impact that pretend play can have on early development, also how pretend play can tell us more about a child’s development. 

What is pretend play?

The ability to pretend in play is about understanding the meaning of what is happening beyond the literal function of toys.

In other terms, it is ‘thinking play’.

When children are playing pretend, they are playing as if something or someone is real. They are creating a situation where there is more going on that what is literally happening. 

While there are many different types of play, pretend play is unique due to the specific key development skills it focuses on. These include:  

  1. Ability to spontaneously self-initiate play
  2. Sequencing play actions logically
  3. Using objects as something else (object substitution or symbols in play),
  4. Engaging with a doll or teddy character outside of themselves
  5. Integrating their play so a clear play script is evident
  6. Role play and socially interacting using play.

Even having a cup of tea with a child is pretend play, when you are pretending to drink from an empty cup or blowing on the empty cup because the tea is hot.

Why is pretend play important?

Pretend play is closely linked with language development, narrative language, abstract thought, social interaction, self-regulation, emotional integration of child’s experiences and creativity. 

Play sets the foundation for the development of critical social and emotional knowledge and skills. Through play, children learn how to forge connections with others, share, negotiate and resolve conflicts. Play also teaches children leadership, group interaction, and self-advocacy skills. 

Play is a natural tool that children use to build their resilience and coping skills as they learn to navigate relationships and deal with social challenges. It is also a way that kids conquer their fears, for example through re-enacting fantasy heroes.

Pretend play satisfies a basic human need to express imagination, curiosity and creativity, which are key resources in a knowledge-driven world. They help us to cope, to find pleasure, and to use our imaginative and innovative powers.

Pretend play can also be mixed in with other types of play. For example, when children are running around in gross motor play , they might also be pretending they are running in the Olympics or being chased by a crocodile. Or in fine motor play, they may be threading a necklace but the ultimate goal of making the necklace is for the princess in the play scenario to wear it.

How will the team use pretend play to hit goals?

Pretend play is a tool that we occupational therapists look forward to adding into sessions and sharing with parents and caregivers to explore avenues for creativity and spontaneity. 

As a team at Explore and Soar, our focus for this year is Safety for Vulnerability. Pretend play is a way that children unconsciously choose to present their emotions. It is here that we can model true self-expression and vulnerability, where there is no judgement on their chosen actions or themes as they are showing us their honest imaginations. Supporting this creativity is crucial to building a trusting and joyous relationship.

General ideas for pretend play.

  • Creating your own cubby house,
  • placing a variety of objects into a tub such as kitchen utensils, flowers, sticks and inviting your child to explore them,
  • Narrating and asking questions how they feel, the colour, shape and size. For older children this could look like discussing what each object could represent in a play scene,
  • Pretend objects can be different things.
    • For example, boxes can be cards, beds, tables, oven, house and so on. Cloth can be grass, ocean, deserts and snow,
  • Create spaces where you can join your child in role play.
    • For example, different rooms in the house could represent different everyday settings such as a shop or petrol stations, where the children have to use objects in their rooms to represent that,
  • Play Dress ups,
  • Play mums and dad’s,
  • Have a tea party,
  • Play Cars, trucks, Dinosaurs adventures,
  • On a smaller scale, try creating meaningful movements with figurines or small toys where the child can manipulate the toys and have their characters interact with each other.

Ask our Explore and Soar team for more specific activities or ideas on age-appropriate play themes and ideas to help start playing with your children today!

Until next time, 
Molly

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ORIGINALLY PUBLISHED APRIL 5, 2023

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