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10 Steps to a Better Night’s Sleep

On By Motivate. Innovate. Relate.In family, Motivate, parenting, screen time, sleep, Special Needs1 Comment
I’m SO tired!

We have all been there.  Three AM and you are staring at the ceiling.  The fan spins and you try to count the repetitions.  Sheep have been no help.  Your brain swirls with the thoughts of the crazy that was your day and dread for the day to follow slowly seeps in. 

Suddenly, the silence of the house is shattered by the bouncing bubbly kid in the room down the hall.  Energy pours out of his room.  Joy exuberates from him.  He is excited to start his day…before the sun.

You groan as you turn over.  You know today will be like yesterday and the day before that and the day before that.  Why can’t this kid just sleep?  By the time he is asleep, you finally get a bit of me-time.  But me-time at midnight is never good.  This needs to change. But how?

There is no debate on how badly poor sleep affects us.  Poor sleep can hurt our hormones, performance, and brain function.  It can cause weight gain and increase the risk of disease (1, 2, 3, 4, 5, 6, 7). 

But, oh sweet, good sleep, can have incredibly good results.  It can help you eat less, exercise better, have better response times, have more control of your emotions, and increase of thought process (2, 8, 9, 10).

With New Year’s upon us, perhaps now is a great time to take charge of our sleep to have better success with our other New Year’s Goals.

Speaking from experience, this is exhausting for you, your partner, and your children. Here are ten tips we used to help our son (and ourselves) get on a better sleep schedule.

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Reduce blue light exposure during the evening:  Blue light comes from our screens.  We surround ourselves with blue light, especially before bed.  Checking our social media before bed may sound relaxing, but the blue light stimulates us (along with the social media).  So put a stop to screen time at least 30 minutes before bed.  We try for an hour on school nights. No TV, no video games, no phone, no computer.  Instead, use this time to relax and connect face to face with those you cherish the most. Click here for more tips on how to manage screen time.

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Reduce naps during the day/length of naps: I LOVE naps! But, we limit naps.  If we or our son takes a nap, it is usually on a weekend to allow a little breath before scheduled sleep.  When our son was younger, he could take a nap for two hours or more.  We quickly learned this was detrimental.  Now, if he takes a nap, it is limited to 15-30 minutes.  The best way to know you slept enough for a nap is to take your keys (or something else that makes sound) and hold them in your hands.  When you have slept enough for a day nap, you will relax enough the keys will drop and wake you up.  Perfectly refreshed for the remainder of the day without messing up your sleep that night.

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Start a pre-bedtime routine: If you have followed me even for a short time, you know how much I love routine.  This is one of my favorite routines.  This is great for executive functioning and calming down for sleep.  We use this simple routine in our house.  After dinner, we brush our teeth, take a shower, and get in PJs.  Then we do a meditation/prayer and story.  This typically takes 30 minutes if done correctly. This routine acts as a mental trigger that the day is ending, and it is time for bed.   

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Go to bed at the same time every night and wake up at the same time: This one is hard.  I admit.  Especially as more people and commitments claim on your time. Find a time that allows the right amount of time for your child to get enough sleep.  We kept an 8 PM bedtime for our son till he was a teenager.  Then we increased it to 9 PM on weekdays and 10 PM on weekends (unless there was a game/dance/etc.)  And let’s be honest, no good happens after 10 PM anyway.  We also keep a routine wake-up time.  Alarm clocks may be needed for the first few weeks to get the body used to it, but soon you will find you naturally wake up at the same time daily.  This is important even on weekends.  You might think sleeping in on weekends is good, but it can mess you up for the first few days of the week.

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Optimize the bedroom: The room is a sanctuary.  It should be a place where you feel safe and comfortable.  The best sleep happens in comfortable rooms.  Here are some things we use to help our family sleep:

  • No screens: There are no screens in our son’s bedroom.  No computer. No phone. No TV.  These produce light, sound, and are an easy distraction once the kid thinks Mom and Dad went to bed.   
  • Blackout Curtains: These are lifesavers.  Two houses we lived in had a streetlight that shone straight into our son’s room.  These curtains helped block that light and create a boy cave for him.  He knew when they were drawn, it was time for hibernation.
  • White Noise/Soft Wordless Music: We lived off a highway in Maryland for years.  You often heard sirens and the like at odd hours of the night.  We learned white noise and wordless music were great for helping our son sleep.  Do kids share a room?  No problem! Try this awesome tool in the child’s pillow and they can listen to their own sound without bothering their roommate.
  • Temperature: A room that is too hot or too cold is prohibitive to good sleep.  The best sleep temperature is about 70° F (20° C).  But the temperature is dependent on your preference.  Test it out. 

Don’t eat before bed: When you are having trouble sleeping, it is tempting to find yourself in the kitchen eating. We often go beyond the warm glass of milk and eat a bowl of cereal or ice cream. Not only is this bad for our waistlines, but it is also bad for our sleep.  Your body uses sleep to restore muscles and systems.  When we eat before bed, we tell our bodies to divert that energy to digestion.  Save yourself and just say no.  I find when I am tempted, a good cup of hot tea is perfect.

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Relax before bed: Relaxing before bed helps me and my family fall asleep and stay in deeper sleep longer.  Take a nice hot shower or bath, do some meditation or yoga (or both).  Read an actual book.  The blue light from a Kindle or iPad will be counterproductive.  Need some entertainment? Do some art or adult coloring pages. Take up a new hobby.  Sew. Crotchet. Knit.  There is so much you can do that does not require a screen. Enjoy learning about you and your kids.

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Rule out a sleep disorder: This one is so important – especially for those with special needs.  Sleep disorders are real. Take the time.  Talk to your doctor.  Describe the sleep your child (or you) is getting.  Do a sleep study.  They are not scary and can be quite comfortable.  This can be eye-opening.  We learned a lot when we took our son for one.  One eye-opening thing is how fast my son can hit REM.  Once he shuts his eyes; he is practically in REM.  This means he is being charged faster than the average human.  Due to this, he needs slightly less sleep than other kids his age.  Taking with our doctor (who happened to see my son fall asleep in a routine checkup once) was so helpful in starting our path to successful sleep.  

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Exercise regularly: It is New Year.  You are thinking you will be at the gym five nights a week for an hour or two.  Let’s get real.  That is probably not true. But you should work out regularly.  Take a walk after work and enjoy the outside world.  Do a workout online or in your gym.  Start the day with a workout.  Just, do yourself a favor, and do not work out before bed.  This will increase your adrenaline and prevent the natural melatonin from working. 

Don’t drink liquids before bed:  This is important especially for young ones working on potty training.  This is a great model to use lifelong.  Drinking too much before bed keeps us up or wakes us up at odd hours. Waking up in the middle of the night to use the bathroom can stimulate your brain enough to prevent you from being able to go back to sleep.  Try to limit the liquids at least an hour before bed.

Wake Up Routine

BONUS: If all else fails, set rules for waking up the house.  This is so important if you have a child like mine who literally needs less sleep.  Here are some of the rules we incorporated that helped keep the rest of the house asleep and the house peaceful:

  • A time when to leave the room: If your child is waking between 3 AM and 6 AM, it might be helpful to get a visual clock and tell them when an appropriate time to leave the room and start the day is.  This helps with the telling of time and teaches family values and compassion.  Different children have different needs.
  • Give activities they can do: If toys are in their room, let them play. Books are a great way to keep them engaged and quiet.  Books do so much more too! We also allow our son to use his electronic drum set, but he must use headphones. 
  • Have a Coffee Rule: We have the One Cup of Coffee Rule.  Even if we are awake, the quiet of the house must remain until the end of the first cup of coffee.  This allows everyone to wake at their own pace and keep the house peaceful in the mornings.

We use these tips for our entire household.  It has changed how we operate, how kind we are to each other, and helps create a productive environment throughout the day.  These are by no means all the tips that can help you. I encourage you to try them.  Use what works for you.  Ditch what does not.

May this year be one full of rest, relaxation, and growth.

10 Tips to a Peaceful Christmas Season

On By Motivate. Innovate. Relate.In christmas, family, gratitude, Motivate, peace, Special Needs2 Comments
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Quartine.  Sickness.  Riots.  Arguments.  Politics.  Tantrums. Deadlines. “I wants.” 

Kids home most of the year. Routines completely out of whack. Families apart for the holidays.

It seems like Christmas 2019 was a different world.  This year peace seems so much farther away than usual.  But it doesn’t have to be.

Here are some of the things my family does year-round to help us remain in peace.  May these simple tips help you and yours this Christmas season.

Deep Breathing exercise
  1. Deep Breathing: Breathing is essential to life.  Deep breathing is essential to self-control and calmness.  Along with regulating blood pressure, helping relax muscles, deep breathing decreases the stress hormone cortisol – and who doesn’t want less stress? When things seem out of control, take a deep breath.  Recite a favorite verse or proverb and remind yourself, this too will pass.  Here is a great article for Harvard Health on how to make deep breathing a routine.  this more a routine.
Jimmeny Cricket prepares for sleep

2. Go to bed on time (maybe even a little early): For my followers, you know how much I value sleep and the many benefits it gives.  In addition to improving concentration, lowering health issues (like heart and diabetes), sleep is good for emotional response. A study done on this by the Mental Health Foundation found that people that didn’t get enough sleep were four times as likely to suffer from lack of concentration, have relationship problems and 3 times more likely to be depressed, and 2.6 times more likely to commit suicide.

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3. Go outside: Something is calming about being out in nature.  Seeing the colors, feeling the warmth of the sun, or the comfort of a cool breeze, it a sensation unlike any other.  More that, being outside lowers depression and stress, is social, and increases short-term memory and concentration.  But, more than that, it gives the brain a minute to take a break and process the day.  For those who need it, it is also a safe way to take a break from family members or use it as a way to talk through a situation.

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4. Make a list of things you’re thankful for: I am a big proponent of counting blessings. There is something about writing them out that does help shift the mind from a “Woe is me” to a “Blessed is me” attitude.  Gratitude helps physical and psychological health and is a benefit to getting good sleep.    

Reading

5. Read/watch something uplifting:  What we put before our eyes affect what we think and feel.  Ever walk out of the theatre after watching a suspense movie and take extra precaution walking to the car?  This year there has been so much negative news and more movies and shows of intense drama, fear, and, call it what it is, poor behavior.  When I talk to friends and family who have been reading and watching these things, their anxiety and fear are much higher than those who have chosen to spend that same time watching and reading positive and uplifting things.  Positive words are healthy for one’s body and mind.

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6. Listen to uplifting music: Some of us do not have time for books and TV shows.  Instead, we spend our days working and running the household and driving kids to this appointment or that.  But, during that time, we are still taking in messages.  Use this time to listen to what is uplifting.  In the car, limit how much news and talk radio you listen to.  Set a specific time frame and then move on to uplifting audiobooks or music.  At work, create a playlist or station on Spotify or Pandora that is designed to help focus and still brings in good vibes.

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7. Write down your worries…then burn them:  This is one of my favorite things to do.  There is something powerful about writing down the worries.  It gives them a concrete feeling.  And concrete can be destroyed.  Once they are written down, it allows me to see the worry as a challenge with limits.  Once there are limits to the fear, that means there is a way to conquer the fear.  Once I can see the worry is not abstract, I then pray over them and then – burn them. 

8. Spend time with a close friend: When we are busy (or quarantined), it is easy to forget to invest in other relationships.  We forget to do things that bring us joy and help us relax.  But something is refreshing about spending time with people we love.  As a military family, we have lived all over.  It is still my favorite thing to screen time family and friends, not near us.  The apps Marco Polo and Whatapp are particularly great for this because you can send video, text, and audio no matter the time of day for them to open when it works for them.  But, there is something wonderful about sharing a cup of Joe and playing a game or watching a movie together (either in person or on a Zoom). This also helps us carry each other’s burdens and reminds us we are not alone in this. 

Healthy food fast

9. Enjoy a delicious, nutritious meal: I love food! I also believe it has a major impact on our health, behavior, and attitudes. Health food helps my body to operate better.  But, more importantly, I feel better.  When I feel better physically, I feel better mentally.  I also respond to information with more logic and less emotion. When we are pressed for time and/or overwhelmed, it is easy to let good healthy habits fall by the wayside (especially with the holiday goodies at every turn).   However, taking a little time to eat nutritiously, will change the impact on your life and the life of those in your household.

10. Be playful and laugh a lot! This year, more than most, it has been easier to forget to laugh and play. But these two things are so important to our relationships, heart, and mental health. Adults need recess too! Play is both fun and motivating. Studies show that people and leaders who laugh are more composed in the face of adversity and have a “bright side” mentality.

This Christmas and holiday season, as we are celebrating with new traditions, different people, and face the coming New Year, let’s remember we can be at peace in the face of adversity.  May these tips help you, as they do me and mine, this season and year to come.

From “Give me” to “Give them”: 4 Simple Ways to Get Back to Christmas

On By Motivate. Innovate. Relate.In christmas, family, Motivate, Special Needs2 Comments
Hot chocolate is everything!

It is the most wonderful time of the year. Hot cocoa. Chestnuts on the fire. Family and friends and loved ones.

Kids around the world have begun shouting at commercials, “I want that!” Toy catalogs are being circled with hopes and dreams of young and old.

But, for many, this year has brought heartache, fear, and darkness. Families and friends seem farther away than ever before. Fear clutches the hearts of even the most stoic.

But, it does not have to be that way. We can embrace the real and true meaning of Christmas – the greatest gift of all time. To celebrate this gift, my family has incorporated one of my favorite holiday traditions.  I thought I might share with you how we have changed our house from a “Give me!” to a “Give them” household.

Elfs ready to help
  1. Elfing: It is better to give than receive – especially when you go out elfing.  This is similar to “Booing” (a Halloween tradition).  Many do this for friends and family, but my family likes to find those in need.  We like to find the families struggling to get by, but would never ask for help.  We like to find the families that feel so overwhelmed with fear and anxiety, that the simple act of love changes their life.  Some years we choose a single-family and “elf” them weekly for the month of December.  Some years we “elf” a different family in need every week.  But, it is a weekly part of our Christmas tradition. All you need is a goody bag – or – stocking. Fill them with Christmas fun! Things like coloring sheets, crayons, candy, card games, elf hats, and ornaments are great. Cookies are a favorite of ours. **Tip: The Dollar Tree is a big money saver for small trinkets and fun children’s toys.  Have the kids help choose the filling.  Then wait till dark, load up the kids, and leave the gift on the porch.  Ring the bell and RUN! RUN! RUN!  The best part of “elfing” is no one “knows” it was you.
Peanuts Caroling

2. Christmas Caroling: Music is powerful!  I spent years studying how music is used to create culture.  But, of all music, there is something unique about Christmas music.  The way it brings peace, hope, and love to even the darkest places is incredible.  This year, with so many shut-ins, senior citizens, and families in quarantine, it is easy to think this tradition is out date.  But, it doesn’t have to be.  We have traditionally caroled with our Rotary Club and church groups, but this year, we are doing things, well, differently.  We are caroling via the internet.  Simply record yourself singing and send it to the same places you would normally go in person. If possible, make this a family event – my family loves singing together.

Ways to Give

3. Give: This time of year is always a bombardment of “give me” from charities the world over.  Having spent more nearly 15 years in the non-profit sector, this is often the time of year where most of the budget comes in.  It can seem like everyone wants something.  We have learned to use that as teachable moments.  We present the different ways to give to our son, then we let him pick which ones should be a part of our giving.  He also saves all year a tithe (see my article on finances for more) and this time of year is when he chooses where to put it.  I highly recommend you look at the charities and non-profits in detail to know how they will spend that money – we ensure a majority of giving goes to the need (not the CEOs).  Charity Navigator is a great place to start.

Child getting reaady to give his presents

4. Out with the Old: As a military family, we move a LOT. In 15 years alone I have moved 13 times.  We have discovered in moving, there is a lot we don’t use or need.  So, about five years ago we started a new practice (partly out of wanting to make moving easier and not having to purge a lot).  We decided that for every Christmas and birthday, for every 1 thing in, we donate 1 thing out.   This helps keep our house manageable but also allows our little to understand that the needs of others are year-long – not just once a year. 

So, whatever way you celebrate this beautiful time of year, I hope you find these simple ways to give away to remember what Christmas is all about.  May it help take off some of the “keeping up with the Kardashian” mentality at bay and bring us back to the heart of Christmas.

Merry Christmas!

12 Date Night Ideas on a Budget

On By Motivate. Innovate. Relate.In family, life, love, marriage, Motivate, Special Needs2 Comments
Photo by cottonbro on Pexels.com

Remember those days when you first met your partner and everything in the world was seen through rose-colored glasses?  That person could do no wrong.  All you wanted was to spend every last minute with them.

Then you got married.

Then you had kids.

Then you realized being an adult requires more work, patience, and determination that you ever thought possible.

Where did all the romance go?  With the doctors’ visits, the football practices, the late-night homework sessions…oh, yeah, and the cooking, and cleaning, and the working two full-time jobs that sometimes take even more time.

This is particularly difficult for those who have children with special needs.  It takes longer to trust other people watching your kids.  If you are lucky to find someone qualified, they usually charge an arm and a leg for their services.  As one of our daycare providers in Maryland once said, “We charge more because we know we are the only ones in the area who does this.”

In the special needs’ world, it is extortion at its best sometimes.  According to MarketWatch, in America, 29% of people aged 18 to 34 are more than $500.00 in debt from overspending on dates spending an average of $1,596.00 a year on dates! Just dates.  For those math folks, that is $133.00 a month and $33.25 a week. 

Watching my parents, who married at age 16, had their first kid at 18, lost a child, had 7 more, and have gone to college (earning JD and PhDs) while raising us, I learned a successful marriage requires date night. My parents did it at least once a week – leave the kids and spend time with your spouse. So, when I married my husband, we agreed this is a requirement for our marriage too. Thank God, he agreed!

How do you find time for romance in the chaos without breaking the budget?  First – make a budget.  When you have a good budget, you can really enjoy things more.

Also, for those who qualify, look into your local Respite Care providers.  Respite care is short-term relief for primary caregivers. It can be arranged for just an afternoon or for several days or weeks. Care can be provided at home, in a healthcare facility, or at an adult day center.  We use this to help with grocery shopping, errands, prepping for holidays and so much more.

Before You Get Started

Before you get started, make sure you are scheduling this and putting it on the calendar. This is a priority. Then take turns planning them – surprise each other. Use this time to talk to each other (not about work, kids, or household). No excuses – date night is a priority. Never make excuses outside date night. I promise you date nights in your marriage will help you in parenting, relationships, and life in general.

Here are 12 creative no cost dates that helped our marriage cultivate instead of breaking our budget:

Without a sitter

1.       Movie and Wine: When we first married, this was a great one!  We would move the couch out of the way, lay down some pillows and blankets, and start a fire.  The lights low, the cozy setting was perfectly matched with our favorite wine and a good movie. It is important the movie is something you both can enjoy.  Some of our favorites are The Princess Bride, The Greatest Showman, Ghostbusters, Back to the Future series, and Indiana Jones series. ***This is great because you get to talk to each other during the movie without bothering anyone else. Talking is essential.

2.       Craft night: This is one of my favorites! My husband got me a subscription craft kit for Christmas.  Instead of doing the craft alone, he does them with me.  We like Adults and Crafts.  For $33.00 a month, we get everything we need for a great date night.  Once the kids are in bed, we enjoy time creating together.  The nice thing about this date night is it can happen over multiple days sometimes.  Certain crafts require setting/drying time, so date night becomes date weekend.

3.       Themed movie marathons: This is a fun one that can also extend beyond the single night.  We like to do movie marathons.  Movies with sequels are great, but you are not limited to just this.  We did a marathon of watching all Disney Animated movies in order.  Our next one will be to watch all their live-action movies in order.  This is also a great time to binge your favorite shows! This is great because it lets link back to our childhood, and often springs great conversation. ***This is great because you get to talk to each other during the movie without bothering anyone else. Talking is essential.

Video Game Date Night

4.       Play video games: So many times, I hear wives complain their husband spends his time playing video games instead of investing in them.  Use this.  Before I met my husband, I did not know video games had stories…like movies!  Apparently, they do – and some are really interesting.  Husbands, play the stories.  Wives, watch the story (and your beau) conqueror all cheering him on.  Not interested in the story, I paint or do a craft while listening sometimes.  I am with my spouse, participating with him, and learning more about him. 

5.       Game night: This sounds like a cliché, but there is truth in this.  Games have the power of sparking great conversation, building trust, and bringing the gift of laughter.  We particularly like this night when we find new or unusual games (but the classic Sorry, Boggle, Scrabble, and Chess is just as good).  Some of our favorite games are Shut the Box, Liars Dice, Vertell’s, and Qiddler. 

6.       Read books: I am an avid reader as it is, but it is so much more fun reading with my hubby.  I like things like novels where he likes ghost stories.  We have both really enjoyed historical pieces as well. This often has given us ideas for travel, routines, and date nights.   We often switch between the two.  Or, my favorite is when we start with his ghost stories and finish with my devotional or scripture reading. 

Karaoke dates = silly and fun, laughter guaranteed

7. Karaoke: There is something special about getting crazy in front of a mic with your special someone. No matter your skill level, this is a great date. Not ready to show off in public, show off in the safety of your living room with those you trust the most. Laughter is guaranteed no matter what on this date.

With a sitter

Movies and dinner are great.  But search out happy hours, Taco Tuesdays, and specials first.  The occasional, movie, fancy restaurant and trampoline park are great.  But do not make these the go-to.

Coffee or brew date open mic is great

8.       Coffee/Brew dates: These are so much fun and cost as little as $5.00 a person. We like to find a local brew company or coffee shop and enjoy the local fare.  This is great for nights that have trivia or open mic. If nothing else, it is cheap entertainment supporting the local small businesses in the community to reminisce about for years to come.  

Painting with a twist for date night

9.       Painting with a Twist: This is a great night out as a couple.  Creating art (with someone to help if needed) and some wine/beer of your choice.  You both get to be a little goofy and come home with a souvenir at the end.  This is usually a splurge night for us as a couples event can range from $15.00 per person to $50.00.  It is best to look in advance to ensure you like what is being taught to make in advance. We especially like to do this on fundraising nights as we know the proceeds help a local non-profit.

Dinner out with the hubby

10.       Dinner at a bar: This can also be a splurge night.  But we like to go during happy hours and specials.  With the right happy hour and special, we can spend less than $50.00 in total.  This is a great way to sample new places.  It is also fun to re-enact the first date or enjoy the simple pleasure of trying something new on the menu together.

Outdoor dates are great – tandem bike riding, hiking, fishing

11.   Fishing/hiking: We love the adventure of the outdoors.  A great hike (even in the winter with some hot chocolate) or sitting on the side of the bank with a book while he fishes are perfection. This FREE activity lends itself to experiencing nature, getting much-needed vitamin D, and feeling like you accomplished something together. Fish at the end of the day is also a great FREE meal.

A walk on the beach with your special someone

12.   Beach day: There is something about the sound of the waves crashing onto the sand that brings a peace in the sole.  The sun, surf, and sand are a great way to get out and be silly.  We like to pitch a tent and then enjoy playing in the water, watching dolphins, and building sandcastles. 

13.   Bonus Sex: I debated putting this here, but I think it is vital to all marriages.  All marriages.  Going too long without sex is detrimental to the foundation of the marriage.  Many marriage counselors, pastors, and your parents (who are still together after decades of marriage) will all say sex is essential to the relationship.  Sex reinforces the foundation, reconnects intimacy, rebuilds, and strengthens relationships and so much more! For more on this, check out this great article on healthy sex in marriage, and this article on why married sex is the best sex.

Sensory Survival to Independence Day

On By Motivate. Innovate. Relate.In Autism, Corona Virus, COVID-19, Independence Day, Sensory Needs, Special NeedsLeave a comment

Fireworks.  Cotton candy.  Music to pull on the heartstrings.  Smiles. Parades. 

This is the time of year, in America, we celebrate #freedom, #independence, and #liberty. For most, this is a time of celebration and joy. Independence Day is the very core of what it means to be American.  It means freedom.  It means prevailing over adversity.  It’s a celebration of the rights we have today because men and women decided the prevailing government systems of the world were incomplete and inadequate.  We celebrate the recognition of human rights for the first time in history.  We celebrate a government by the people, for the people. 

On the other hand…

Crowds. Loud noises.  Booms so big you feel them rattle your bones.  This holiday is full of intense sensory overload children (and some adults) have a tough time navigating around.

It is hard to enjoy a celebration that is designed with everything that makes one feel out of place. 

We want to ensure our family experiences all the same things as any other child.  But we want it to be enjoyable – for everyone.  My family believes the world will not bend to the needs of our family, so we must find a way to adapt.

So how do we get through this wonderful holiday in one piece? 

I asked my son this very question and here are his tips and tricks to succeed.

1.       Bring Headphones: One of the most valuable tools in our toolbox for this holiday is headphones.  We keep extra earplugs in our cars for those who need them and forget about them.  Headphones help dampen the noise-making this more enjoyable for our son.  We bring these with us to theme parks, movie theatres, parades and the like.  There are tons to choose from.  We have found, that as our son grows, his preference and needs change.  So here is a list of the 10 top headphones for travel that I think you will find useful.

2.       Snacks:  But sensory is often processed through taste.  Snacks are essential to enjoying any celebration.  Food brings people together and encourages fellowship.  It often allows for the processing of sensory throughout the body.  We like mints throughout regular days.  But, for events like this, snacks with a crunch are great.  We usually bring some form of water (we like to flavor it with either lemon or Axio – which helps with focus), some vegetable chips or caramel-covered apples, and maybe a nice fruit dessert to cool down during the hot humid night.

Enjoying the show from afar

3.       Watch in your car: We have celebrated Independence Day in large and small cities across the country.  We have usually found a great way to limit crowds and sensory overload is watching the show in your car.  We have a hatchback that allows us to lift up the back and watch in the comfort of our trunk.  This keeps the loud noises, massive booms, and crowds at a minimum.  We enjoy the show and have the ability to leave before the masses exit (I hate traffic) and avoid the crowds.  With an increase in #COVID-19 cases across the south, this little tip is one of my favorites for health and wellness.

4.       Blankets and masks: If you cannot watch the show from the safety of your car, bring a large blanket for the picnic and remember your mask.  The blanket will act as a natural barrier from other groups.  The masks will be added needed protection against the virus.  Of course, you can always stay home and enjoy the show from your home (if you are close enough) or watch a broadcast of the show on television. 

5.       Stay with your group: This is smart advice regardless of the event or the current pandemic. Watch your young children who might wander off.  Events of this proportion are notorious for nefarious characters.  This is a great opportunity to talk to your children about “stranger danger” and work on social interactions with community workers like police and firefighters. We like to have a 2:1 ratio of adults to young children. When this cannot be done, you can always go old school with hug-and-tugs or backpacks with wrist connections.  This will give deep pressure (when full of snacks) and help keep kids near. 

With a nation in unrest due to the current pandemic and questions of how to process rights or man and rule of law, this holiday is even more important than ever. 

I hope this Independence Day is safe and fun for everyone – no matter how you celebrate it.  I would love to hear how you help your little ones get through events like this.  Send in your tips.   And let this be a year we truly appreciate the long history of freedom, liberty, and bravery Independence Day honors.  Thank you to all the servicemen and women who make it possible for us to have freedom of speech, freedom of the press, and the numerous other freedoms our country allows for all its citizens.