Nicole Ratcliffe 💤’s Post

Things you dont ever get to see within a neurodiverse house! Sleep: Honestly you dont get to see the bedtimes, the waking up all night, midnight panics because something doesn't feel right or there is a bug! You dont get to see the lack of sleep on a parent and the absolute exhaustion of needing to have awareness and be ready to wake up to a meltdown at 4am! Space: No space is just yours, It is always an open invite for someone to have company or to come to you for support, your space is always shared and open as you know the second you relax and close the door someone will want you. Going outside: ok so yes, we do go outside but you dont see the routines, the considerations and the meltdowns behind going out that door, you dont see people coming home early from holidays in the middle of the night because you are once again getting no sleep in an unusual place. You also dont see the absolute joy, humour and connection that comes with understanding and openness. You also dont see the way one occasional hug can make a whole year You also dont see the way that you lean on each other when the world feels to big! So much goes on behind closed doors that you cannot see! This was why I created my parenting support services, starting at £25 pcm drop a 😍 below and I will message you the details! What is hidden in your world that you wish others understood? #lifecoaching #parentsupport #mumssupportingmums

🌟 Hey, moms! Feeling exhausted and guilty for wanting a moment to yourself? You're not alone, and here's why you should read this! 🌟 The main problem many parents face is the overwhelming sense of guilt that comes with taking time for self-care. The #1 mistake? Believing that self-care is selfish. ❌ But it shouldn't be this way! There's a better approach, and it's essential for your effectiveness as a parent. 🏆 Imagine what a day of intentional self-care could do, not just for you, but for your whole family. Picture this: Micro-moments of calm — even just five minutes of deep breathing, stretching, or simply savoring a cup of coffee or tea without distractions can reset your energy. ☕✨ And let's talk about prioritizing sleep. Yes, I know it's easier said than done, but making sleep a priority is a game changer. A rested mind is more patient, more present, and better equipped to handle the challenges of parenting. 🛌💤 Taking care of yourself isn't selfish; it's a gift you give to your family. 🎁 When you're at your best, you're more engaged, present, intentional, and consistent. Be better for yourself and your family, or continue struggling with the old ways. The choice is yours. 🌟💖

Separation Anxiety: What You Need to Know! Separation anxiety is a natural part of your baby’s development and a sign of their strong attachment to you. While it can feel overwhelming, remember that it’s just a phase. With patience and consistency, your baby will grow more confident and independent over time. Here are some tips to help navigate this phase: 1. Create a Goodbye Routine Consistency is key. A simple, predictable goodbye routine can help your baby feel secure when you leave. Say goodbye calmly and confidently, reassuring them that you’ll be back. 2. Practice Short Separations Start with brief separations to help your baby get used to being apart. Gradually increase the time as they become more comfortable. 3. Stay Calm and Positive Your baby will pick up on your emotions. Staying calm and cheerful during goodbyes shows them there’s no need to worry. 4. Stay Consistent Keep routines steady, especially around sleep. A consistent bedtime routine helps your child feel secure and can reduce separation-related sleep struggles. Separation anxiety is tough, but it’s also a sign of healthy emotional development. Trust the process, and know that this phase will pass with time and support. Follow, like, save, and share for more free tips on your child’s sleep. You’ve got this! #SeparationAnxiety #ParentingTips #BabySleepHelp #GentleSleepTraining #HealthySleepHabits #CertifiedSleepConsultant #BabySleepTips #TiredMoms #MindfulParenting #SleepSupport #ToddlerSleepTips #SleepTraining

One HOT TIP for your bedtime routine: read a book. You've heard this before, but you haven't heard these reasons: 1. Reading can decrease cognitive arousal; helping your brain unwind after a busy day. For those who are on the go, this is extremely beneficial - in order to go into restful deep sleep, you need to have a middle ground between the busy-ness of your thinking day, and the quietness of sleep.. biologically, reading is a helpful pathway, and does not stimulate the brain like social media, for example 2. Reading can give you an alternative activity to your social media scroll. Often this is intertwined with distraction from the day past or the one ahead (see below); however, as social media / TV is so engaging (especially social media), rewarding and activating for our dopamine reward pathway; this can keep you awake longer than you'd like - e.g. those watching TV in the last hour before bed are 52% more likely to take over an hour to fall asleep. 2. Reading can detract from mental rumination, aka the endless thought loop in your head. This often arises when we are left with 'nothing' to think about; and can contribute to anxiety, restlessness and seeking distraction, which is often via social media 3. Reading can reduce stress by 68%, as noted in a University of Sussex study, with the effects starting in 6 minutes. This finding is extremely valuable... because stress is an omnipresent, overwhelming experience for many of us - self included - and can leave you feeling wide awake when you are meant to be asleep. Thank you to SleepHive Seniors Plus for co-creating this; helping our community thrive with sleep support! If you're looking for a new mattress, check them out - from personal experience, 10/10! #sleepbetter #sleeptips #sleep #sleepexpert

Let’s talk self-care. But not in the way that it has become so commercialized. Adding even more pressure on moms to do one more thing. So many moms are already feeling like they are failing, and with all this talk about self-care and what it should look like, it adds one more thing for moms to feel like they are failing at. What I want to talk about are the simple, accessible things that you can do on a daily basis to maintain your own well-being. ✨ My first tip is to breathe! Research shows that regularly practicing deep breathing has significant benefits including; managing symptoms of depression and anxiety, mood elevation, and improving mental clarity. ✨ My next tip is to spend some time in gratitude. I'm going to make a sweeping statement right now, but If you are watching this video, then you are someone who absolutely has things in your life to be grateful for. ✨ The longest relationship that you will ever have is the one with yourself. I have found that journaling is the best way for me to practice self-reflection, helping me to better understand my thoughts and emotions. ✨ This self-care tip that doesn't get the credit it deserves. Sleep. In order to care for yourself and the people who need you, you have to prioritize sleep! ✨ My final tip is to be present. Be where you are. The past is gone, there's nothing you can do to change it. The future is not here yet, and no amount of worrying is going to make a difference. "Oil for Your Lamp" Book: https://a.co/d/iBCwrBh Watch video here; https://lnkd.in/epC9NkYF #PutYourCapeAway #WorkingMom #WorkingMomLife #FillYourCup

Life is a juggling act, especially for us busy ADHDers! 🏃♀️ Between work, family, and personal commitments, it's so easy to neglect our own well-being. One of the most underrated but crucial aspects? A good night’s sleep! 😴 That's why I've created a F.R.E.E resource - 'Top 10 Sleeping Tips' to help you achieve serenity and a calm environment for the best rest possible. When we sleep better, we can take on the world better. 🌎 Download now from the comments section and let's reclaim our sleep together!

I recently had a client see me for anxiety. She wasn’t sleeping and she constantly worried about small things. But more recently it had become worse and she had started getting panic attacks. The racing heart, hot/cold flushes, sweating and difficulty with breathing. It even happened while out shopping for clothes. She couldn’t understand what was happening to her and was desperate for help to stop it. So here is what I told her by way of an explanation. Anxiety is a common reaction we all encounter, but at times, it can become excessive. Daily anxieties and emotional events accumulate, akin to a bucket filling with water. These are processed at night during our REM sleep phase. This processing empties our “bucket,” stripping the emotion from these events and leaving behind narrative memories. These narratives are used update our long-term memory patterns, allowing us to respond to similar future events based on our most recent experiences (good or bad). However, if we don’t fully process our daily events, they remain in the bucket, reducing our capacity to handle new events the following day. The main points to realise are: Insufficient sleep results in less processing, thus reducing our capacity to handle worries or issues. If we exceed our capacity, like an overflowing bucket, we become overwhelmed, potentially leading to panic or anxiety attacks. A few good days and nights may reduce your bucket level, but if it was nearly full to start with, it won’t take much to overflow again. To interrupt this downward spiral, we need to alter our thought processes, interactions, and actions. By making these changes, we can improve our sleep, effectively empty our “bucket,” and alleviate stress and anxiety. This lady took this to heart and after a few therapy sessions is today sleeping better anxiety free and enjoying a new lease of life at work and with her family.

Navigating Sleep Deprivation: When Fun and Exhaustion Collide This weekend, my daughter had a sleepover with her auntie and cousin. Her cousin is one of her best friends, so as you can imagine, they stayed up late laughing, playing, and chatting. It was a night full of joy—but little sleep. By Sunday, the lack of rest started to catch up with her. She was completely overwhelmed, deregulated, and struggling to manage her emotions. As a parent, I felt the strain too, especially as we had to make the tough decision to reduce sensory input for the rest of the day. The Heartbreaking Moment It was particularly hard because reducing stimulation meant she missed out on festive activities with her cousin, including visiting Santa. By the time Santa came out, she had fallen asleep, completely exhausted. Watching her miss out on something we had been so excited about was heartbreaking, but in that moment, her rest and regulation had to come first. How We Coped Managing a sleep-deprived child (and parent!) can feel overwhelming, but here’s what helped us navigate the day: 1. Prioritising Rest: Keeping the environment quiet and calm gave her a chance to recharge, even if it meant missing out on some activities. 2. Simplifying the Day: I kept the schedule light, with no expectations beyond making her feel safe and supported. 3. Recognising Emotional Needs: She needed lots of cuddles, reassurance, and patience—because tiredness amplifies everything. 4. Taking Time for Myself: When possible, I stepped away briefly to catch my breath and reset. Parenting while exhausted is no easy task! Moments like these are tough. As parents, we want to give our children every opportunity for joy, but sometimes their needs (and ours) require a different path. I remind myself that the missed moments are temporary, but the love and connection we build in these challenging times will last a lifetime. How do you handle these kinds of days when sleep deprivation takes its toll? I’d love to hear your tips or strategies! #Parenting #SleepDeprivation #NeurodiverseParenting #FestiveSeason #SelfCare

𝗦𝗹𝗲𝗲𝗽𝗹𝗲𝘀𝘀 𝘁𝗼 𝗥𝗲𝘀𝘁𝗳𝘂𝗹: 𝗠𝘆 𝗧𝗿𝗶𝘂𝗺𝗽𝗵 𝗢𝘃𝗲𝗿 𝗜𝗻𝘀𝗼𝗺𝗻𝗶𝗮 A few months ago, I was grappling with Insomnia, a condition where sleep eludes you night after night. My nights stretched endlessly, lying awake until 3 or 4 AM, sometimes till dawn, my mind racing with random thoughts. When I shared my struggle, people advised me to avoid stress, assuming tension was the culprit. However, I was genuinely happy, yet every night brought the fear of sleeplessness. I tried various remedies like meditating and chanting Jain mantras, but nothing seemed to work. Realizing I couldn't continue like this, I decided to take control of my sleep. I delved into research, reading extensively about curing insomnia. Common advice across various articles stood out to me, and I decided to follow these steps religiously: 🔹 No screen time an hour before bed. 🔹 Clean your bed, wash your face, and then prepare for sleep. 🔹 Maintain a consistent sleep and wake-up time daily, even if you sleep late. 🔹 Read for about an hour before bed. 🔹 Create a calm environment conducive to sleep. By adhering to these practices, I successfully overcame insomnia. Now, I fall asleep effortlessly and on time. Reading, in particular, has been a game-changer, helping to calm my mind. As a bonus, I’m about to finish my 10th book of the year—an achievement for someone who previously never read. 𝗣.𝗦. - From sleepless nights to a newfound love for reading, this journey has been transformative. #SleepWell #InsomniaJourney #HealthyHabits #RestfulNights #SleepTips #PersonalGrowth #ReadingHabit #Wellness #MentalHealth #SelfCare