Akanksha Pandey
My daughter (8) often wakes up in the night complaining of nightmares. We’ve tried consoling her, but she gets very distressed. How can we help her cope with recurring nightmares?
— Disha Patel, Ahmedabad
Dreams are a natural component of sleep, and sometimes they can be unsettling. Addressing nightmares in children is critical to ensuring they have restful sleep and maintain overall emotional well-being. Here are some ways to ease her distress:
Create a calming bedtime routine. Establish a consistent and calming bedtime routine. This can include activities such as reading a book, listening to soothing music, or practicing mind relaxation exercises.
Address possible triggers. Pay attention to any potential triggers for the nightmares. It could be something she watched on television, read, or experienced during the day. Eliminate exposure to violent/horror content before bedtime.
Encourage self-expression. Create an open and non-judgmental environment for your daughter to express her emotions. This reduces anxiety and prevents it from manifesting in her dreams.
Empower with positive imagery. Encourage her to create a positive mental image when she feels scared. This can be a favourite memory or comforting thought she can revisit when distressed.
Night light or comfort object. Provide a subdued night light or allow her to sleep with a comforting object, such as a stuffed animal or blanket.
Limit screen time before bedtime. Reduce exposure to screens (TV, computer, mobile phones, etc) at least one to two hours before bedtime.
Remember that every child is unique, and it may take some trial and error to find what works best for your daughter. If the problem persists, consult a counselor.
Whenever my toddler encounters new foods, she refuses to eat them and throws tantrums. How can we encourage her to try new foods without causing mealtime stress?
— Rohini Deshpande, Mumbai
Try these strategies to make the introduction of new foods a positive and enjoyable experience for your toddler.
Role modelling. Demonstrate a positive attitude towards trying new foods yourself. Children often imitate the behaviour of adults, and seeing you enjoy a variety of foods will encourage her to follow suit.
Offer choices. Provide your child with food choices. This will give her a sense of control over her meal and will encourage her to try new foods and dishes.
Food presentation. Present new dishes in creative and visually appealing ways. Use interesting shapes, colours, or arrange the fare in a playful manner on the plate. This will make the meal experience more engaging for her.
Gradual introduction. Introduce new foods gradually, alongside familiar ones. This allows her to develop a taste for new flavors over time.
Be patient and persistent. It may take several attempts before your toddler is willing to try a new dish. Be patient and avoid pressuring her. Maintain a positive and relaxed atmosphere during mealtimes.
Celebrate small wins. Praise and celebrate small victories, even if it’s a tiny taste or willingness to explore new cuisine. Positive reinforcement is a strong motivator.
Limit snacking. Limit snacks close to mealtimes, as this can affect your child’s appetite. Hungrier children are more willing to try unfamiliar food.
Your goal should be to create a positive and stress-free environment around mealtimes, allowing her to explore and develop a healthy relationship with food.
(Akanksha Pandey is a Bengaluru based clinical psychologist and co-founder of Compathy Health)
Also read: Sleeping under lights harmful for health
