TID
Feeling tired, exhausted, or like you just want to lay down and take a big ‘ol nap? That’s how TID feels too! We all feel tired sometimes and it could be a signal that we simply should be getting more rest - or it could be because we have other unmet needs or emotions that we can begin to pay attention to.
The team at Bend is here with evidence-based tools to help you or your child feel more energized for the day ahead.
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It can be really exhausting to feel exhausted! But by building healthy habits and better understanding your emotions, you can start to get more pep in your step.
Someone can feel fatigue for a bunch of different reasons. They might experience:
- Trouble concentrating
- Lack of energy
- Trouble getting up in the morning or falling asleep at night
- Changes in sleep, mood, or appetite
TID may be tired, but they are also here to help you or your child feel your best.
That’s why we customized our content around what makes the most sense for you:
It can be really exhausting to feel exhausted! But by building healthy habits and better understanding your emotions, you can start to get more pep in your step.
Someone can feel fatigue for a bunch of different reasons. They might experience:
- Trouble concentrating
- Lack of energy
- Trouble getting up in the morning or falling asleep at night
- Changes in sleep, mood, or appetite
TID may be tired, but they are also here to help you or your child feel your best.
That’s why we customized our content around what makes the most sense for you:
How can we help?
Feeling tired can have a big impact on your mood, memory, concentration, and motivation, but getting enough sleep doesn’t come easy for all of us. Maybe you have a ton of responsibilities or have a lot on your mind and find it hard to fall asleep at night. We get it!
Here are TID’s tips to help:
Limit screen time before bed
Studies show that screen time in the evening can disrupt the melatonin surge to fall asleep, and the blue light emitted by screens can keep you up at night. Consider making your room a "no-screen zone" at least one hour before bed.
Make time for movement
Regular physical activity has been shown to increase total sleep time and quality, so try moving your body in any way that feels good for you. Just make sure to avoid any rigorous physical activity within two hours of bedtime since this might make it difficult for you to settle down.
Create a consistent routine
We are creatures of habit. A consistent bedtime routine tells your mind and body when it's time to calm down and prepare for rest. Think about activities that signal that it's time to relax, like brushing your teeth, putting on cozy pajamas, or taking a bath.
A sleep expert's top tips for a good night's rest
Make sure that the room you are sleeping in is a quiet, dark, and cool space. You can try incorporating relaxing sounds, like white noise, or scents, like lavender, to create your own sleep sanctuary.
Keep a sleep journal
Grab a notebook to track and gain insights into your sleep habits so that you can determine how to get the best night’s rest. Accurately tracking your sleeping habits can let you know the areas you can improve, plus what’s going well!
Sleep is essential to a young person’s learning, memory formation, emotional regulation, and physical and mental development. And it turns out that they need A LOT of it! Here are sleep recommendations from the CDC:
- Newborn: 0–3 months, 14–17 hours of sleep
- Infant: 4–12 months, 12–16 hours of sleep
- Toddler: 1–2 years, 11–14 hours of sleep
- Preschool: 3–5 years, 10–13 hours of sleep
- 6 to 12 years: 9–12 hours of sleep
- 13 to 18 years: 8–10 hours of sleep
Kids often complain about feeling tired and it could be that they simply need more sleep or they want to avoid something that they don’t want to do. It can be confusing to decode, so we’re here to help you understand how to help your child feel less tired and more energized.
Here are TID’s tips to help:
Encourage movement
Regular physical activity has been shown to increase total sleep time and improve sleep quality. Make sure that your child avoids any rigorous physical activity within two hours of bedtime since this might make it difficult to settle down.
Encourage movement
Regular physical activity has been shown to increase total sleep time and improve sleep quality. Make sure that your child avoids any rigorous physical activity within two hours of bedtime since this might make it difficult to settle down.
Get creative
Coloring can be a great activity to reduce stress. Show off your artistic skills and share a photo to social media tagging @hellobendhealth so we can see your creations.
Create a routine.
We are creatures of habit. A consistent bedtime routine lets your child know when it’s time to calm down and prepare for rest. Consider doing soothing activities like giving your child a bath, putting on PJs, brushing teeth, and reading before bed.
Wind down with mindfulness
Doing a breathing exercise with your child before bed can help to alleviate any night time anxieties, leaving both their body and mind feeling more at ease and ready for sleep.
If fatigue starts to get in the way of things you usually enjoy or you’re finding it hard to get motivated as you move through the day, we’re here for you. Consider reaching out to the team at Bend for guidance and support.