Health and Wellness Tips: Tips for Digestion, Sleep, and Swallowing Pills

We take for granted some things in life that just happen, such as chewing your food, going to sleep, and even swallowing pills. However, did you know that there are steps you can take to improve these actions?

In this report, we examine ways to create a calming bedtime routine, how to chew your food for optimum digestion, and how to swallow pills for those who have yet to learn.

Chewing Food for Optimal Digestion

Chewing food properly allows for the digestive enzymes in the mouth to start the process of breaking down food. Chewing food well also helps you feel full faster to prevent overeating and bloating. Learn the best way to chew food and how many times to chew in this video.

Learning to Swallow Pills

Swallowing pills is not always easy to learn. Patience is key to teaching a child this action, and know that it may take many times and much practice before it works. Remember to provide a lot of praise during the process, and be willing to stop and try again in the future if it does not work the first time.

Head position can make a difference, so have your child practice swallowing a sip of liquid with the head in different positions. Turning to the side can help relax the throat.

Here are some tips that you can use during this process:

Tip #1: Use small paper cups with only a little liquid

Tip #2: Practice first with tiny candies, starting small and working your way up to bigger ones as they go.

Tip #3: Have your child imagine that their throat is a water slide, and the pills will go right down with some water.

Tip #4: Place a small candy on the back of the tongue so it can easily dissolve, and have your child take a sip of liquid and swallow the candy. It may take multiple attempts and sips, so do not give up too quickly.

Tip #5: Place the candy in some pudding or gelatin to swallow.

Create a Calming Bedtime Routine

One of the biggest challenges of parenthood is getting your child to sleep in their bed throughout the night. Bedtime challenges include:

• Resisting bedtime
• Crying
• Yelling
• Leaving their bed or room
• Climbing into the parent’s bed

Lack of sleep can affect your child’s daytime activities as well as your mood, health, and well-being.

Many factors can influence sleep problems, including health, external stimuli, discomfort in the bed, behavioral issues, and seeking attention. The more you can reduce these issues, the sooner your child will learn good sleep habits.

Here are some tips to help create a calming bedtime routine:

• Reduce stimuli by removing toys, games, books, and distracting items,
  including turning off all technology at least 30 minutes before bed.
• Give your child a comfort item such as a special pillow, stuffed
  animal, or blanket to hold.
• Use white noise, soft music, and a night light to help reduce
  distractions and improve comfort.
• Create a bedtime routine such as putting away toys, putting on
  pajamas, washing, brushing teeth, and going to the bathroom before
  bed.
• Read a story each night, sing a good night song, and give a final
  cuddle.

Rather than scold your child for getting out of bed, find small bedtime ritual behaviors to praise. Encourage positive actions and remind him or her that you will frequently check if remaining quiet in bed.

For more tips and information on helping your child sleep through the night, check out this article.

Additional Helpful Articles

• Sleep for Your Child with Special Needs – Why It’s Crucial and How to Get More of It!
• Establishing Routines at Bedtime {Tip 9 of 31}
• Do It Yourself Calming Bottle
• DIY Sensory Rooms on a Budget!
• How to Create a Calming Closet How we did it
• Can a Weighted Blanket Help My 20 Year Old?
• Starting Your Day off Right: Making the Most of Morning Routines
• Can I Get Help with My Child’s Behavior?
• Are Too Many Toys & Games Hurting Your Child’s Health?
• Benefits of Special Diets for Special Needs Children
• Wellness: Breakfast for Champions
• Most Popular Gluten Free/Casein Free Products and Where to Find Them

This post originally appeared on our March/April 2021 Magazine