A few weeks ago I was very lucky to be invited to a sleep retreat in a gorgeous hotel and spa in leafy Surrey. Myself and the other DryNites® ambassadors went along to hear from the DryNites® experts and also try and get a lovely relaxed night sleep ourselves (not hard when you’ve been lounging in the spa and doing a very sleep inducing yoga class!)
I picked up so many tips from the three experts; a nutritionist, mindfulness expert and sleep consultant. I’ve chatted about the experience in my second vlog, but also wanted to give a list of top tips from the experts that you can refer to if needed.
Also it’s worth mentioning with September being back to school time for so many readers of this blog I just want to reassure you that if your child begins to wet the bed again after being dry this is completely normal and is probably just a phase. Changes in routine such as going back to school can offer trigger bed wetting but it’s nothing to worry about and will most likely settle quickly.
Top tips from the DryNites® nutritionist
The importance of eating as a family
- It can be challenging for everyone in a household to sit down together for dinner
- Research increasingly shows however that making the effort pays off
- Healthier meals, slower eating patterns, family time, listening to children’s anxieties and sharing things – overall healthier environment for eating
Sleep inducing foods (containing tryptophan)
- Seeds & Nuts
- Soya Foods
- Cheeses such as parmesan, cheddar and mozzarella
- Rabbit (very high), lean roast beef or beef steak (also high), chicken wings and drumstick, turkey wings and breast
- Fish such as halibut, salmon, mackerel, haddock and cod
- Wheat germ and whole oats, buckwheat, wheat bran, oat cereal, beans and lentils
Top tips from the DryNites® mindfulness expert
When there is bed wetting…check in with YOURSELF first!
- Sensations in your body
- Your emotions
- Breathing and posture
- Am I over-tired or something else?
Respond to difficulty mindfully
- Accept that being a parent is difficult, and that behaving mindfully helps you to:
- respond more wisely to stress – your own and your children’s
- ….even when it’s the middle of the night
- and in turn give your children space and acceptance around their difficulties too
Top tips from the DryNites® Sleep consultant
The benefits of a good night’s sleep
Mums and Dads
- Base needs and self-care
- Disease prevention
- Memory function
- Health and general wellbeing
- Reduced stress and anxiety
- Reduced anxiety
- Memory consolidation & learning
- Lifelong skills
Bed wetting solutions!
- Knowledge and confidence
- Count how many daytime drinks
- Go regularly during the day
- Go for a wee before bath and then before bed
- Try not to ‘lift’ (lift child out of bed and take to toilet whilst still asleep)
- Give lots of hugs and love to encourage confidence
- In the night, change sheets quickly and calmly
- Keep the lights and stimulation low
- Don’t make a big deal about bed wetting
- Make DryNites pyjama pants part of the bedtime routine
- For added protection try DryNites® bed mat
- Celebrate dry nights in the morning!
As you can see I’ve come away from the ConfidentNites® DrytNites® sleep retreat armed with so many tips from the experts that I’ve been putting into practice. I hope this is helpful to you too, and if there’s anything else you want to know or need help with please pop a question into the comments below.
There’s lots of advice at www.drynites.co.uk to find out more about the ConfidentNites® Guide for helpful advice on bedwetting from DryNites®
*This is a commissioned post as part of my role as a Drynites® ambassador