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When child is dealing with a chronic illness, it’s great to do activities with them that have an added emotional benefit. Your is likely dealing with some tough emotions. If he/she can release or process these emotions, it can be helpful.

An Emotion Felt Board can be a good tool. It has faces with different emotions. A child can choose the one(s) that match how he or she is feeling. You can print one out on the internet or buy one. It would also be fun to make one with your child. This activity takes some creativity, glue, felt, and cardboard.

To do this, cover a board with felt, then print and cut out faces with various expressions. You can use emogis or pictures of real people. Talk about them as you are gluing them to individual pieces of felt that can stick to the bigger board.

Asking questions like “How do you think this person is feeling?” When do you feel this way?” can be helpful. If your child is having a hard time sharing feelings you can role-model it on the simpler things. Don’t lay your heavy problems on your child and don’t do this when you are feeling too raw.

Let’s say, for example, you burn dinner. You can pick out a frustrated face or a sad face – or both and talk about it briefly, and put it on the big board. This may help your child to do the same with his/her feelings and come to see the benefits of naming emotions and that we can experience several emotions at once.

Let him/her know that you feel that way now but it can change. Then talk about something else and when you feel better, pick out a happy face. Always validate your child’s expression of feelings and the feelings themselves.

Young children may not have many words for many emotions. Fortunately, they can get pretty far with “Mad, Bad, Sad, and Glad” until they are ready for more nuanced discussion.

In our sleep series, we have explored many practical ways to improve sleep. Today let’s look more deeply into the mental and emotional aspects of good sleep.

When we are very busy during the day, we tend to slump in front of electronics such as phones and TV’s at night. While this can seem to be relaxing at first, it can make it harder to sleep well when we actually go to bed. Late night can be a time when worries invade our thoughts.

It’s important to distinguish between things that are within our control and things that are out of our control. Most worries are about things we can’t control at least not in the moment. Some people find that prayer can help them to “give their worries over”, meditation to quiet their minds, and relaxation techniques.

Many people use journaling get their thoughts and feelings out. Others love a gratitude journal which doesn’t address the worries head on, but can really help you to focus on the positive thoughts which bring positive emotions.

Here is a thought stopping technique that is surprisingly effective for some but not all people: Assign yourself 1-2 times a day for worrying. If worrisome thoughts come at other times, say to yourself “I’ll think about that at 7:00” and let the thought go. At the assigned periods, stop and let yourself worry for about 10 minutes. In time you may find that you “forget” to worry more and more.

Consider therapy if you are dealing with anxiety or chronic stress. With online therapy being more common these days, you don’t even have to leave your home to talk to a therapist.

Lastly, distracting yourself with reading can be a wonderful way to fall asleep as long as it is not on an electronic device with blue light. Consider a good old fashion book that will fall out of your hand as you nod off to dreamland.

So many people having difficulty sleeping these days and yet very few of us really address the “hows” of good sleep. Changing the bedroom environment is one of many areas to address when you commit to getting a consistent better quality of sleep. Here are some ideas that may work well for you.

Use your bedroom only for sleep, sex, and relaxing activities such as reading, prayer, meditation or writing in a gratitude journal. Examine each activity to see if it works for you. What might be relaxing for one person may not be relaxing for you.

Remove everything from your room that is not connected to pleasant, relaxing activities. Keep the bills and work out of the room. If you have unfinished projects that seem to guilt you every time you look at them, get them out of the bedroom. This is your refuge.

Remove the clutter. Most people treat their bedrooms as a place to dump things that they don’t want in their guest areas. That’s understandable but not conducive to good sleep.

Change your sheets often. There’s nothing like slipping into fresh sheets to feel relaxed and nurtured!

Keep the temperature down. It helps improve sleep. Fresh air is good as well if it’s cool outside.

Keep the light out with shades. Remove any electronic light. If the light from your alarm clock is bright, turn it away from you. Consider using an eye mask to block out light.

In time, you will associate walking into your bedroom with positive feelings and this will signal your brain to relax. It is wonderful for your physical and your mental health. Good sleep will help you wake up refreshed and ready to take on the next day.

Poor sleep is a very common problem these days. If you bring it up in conversation, it seems like most people are struggling. We mean to do something about it and then we tend to get busy and not take the time to really change our sleep habits. Since our sleep affects everything we do, consider taking some time to make some real changes.

1 – Know when to say “NO” to caffeine
Caffeine should be cut off a minimum of 6 hours before bed but many people notice that they need to cut it off earlier. If you have insomnia, frequent night wakings, headaches, anxiety, start noticing the connection between your last coffee and how you sleep.

Caffeine in soda has been linked in an increase of symptoms of Obstructive Sleep Apnea (OSA). Consider switching your afternoon beverage of choice if this applies to you.

Some people are even sensitive to the caffeine in chocolate.

2 – Move your workout to earlier in the day
Working out is wonderful for your health and your mood. If you want to improve your sleep, make sure it is not within 3 hours of bed. When you exercise, your body releases adrenaline which interferes with sleep. Stretching is fine and can help you relax.

3 – Make a list
Before bed, after work, or in the early evening, make a list of things that you want to remember for the next day. Don’t overdo it. Make it reasonable. Then, when you go to be, you can relax.

New habits can take time to make and keep. If changing too many things at once feels overwhelming, make a list and change one thing each week to improve your sleep. In a month you will sleep better and in 2 months, you may be surprised at just how improved your rest is.