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How to find restful sleep
The childminder is ill, childcare center is closed or there is no suitable vacation care available? Kids & Co. Back-up is a company back-up facility for childcare in emergency and problem situations.
The opening hours of Kids & Co. Back-up are generally based on the childcare needs of families and operational requirements.
We look after children from 6 weeks to approx. 12 years in a mixed-age group. Outside the vacation periods, the majority of our children are under 3 years old, but during the school vacations many school children also come to our back-up.
Quality as a trademark - our claim
Kids & Co. Back-up works - like all pme Familienservice facilities - according to the high quality criteria for educational work. Due to the special care situation, our childcare ratio is far higher than that of regular facilities. The children can decide for themselves which activities they want to take part in - room design, choice of play materials and the activities offered by the childminders give each child new stimuli. Our tortoises, which have their home at Kids & Co, are also particularly popular.
When selecting supervisors, we attach particular importance to personal and professional competence. The ability to work in a team, openness to new ideas and fluency in dealing with others are important to us. In this way, we can guarantee that each childminder cares for each individual child in a loving and supportive manner.
Premises
The Kids & Co. Back-up is centrally located in the city center, directly on the Taunusanlage. Our spacious, bright rooms invite children to play, do handicrafts and cuddle up. A large playground and a romping room offer plenty of space for exercise.
Nutrition
We attach great importance to a balanced diet suitable for children, which is prepared daily by our in-house kitchen. The full board includes various breakfast options, a shared lunch, the popular afternoon snack and, if required, evening meals.
Parents whose employers are cooperation partners of Familienservice are primarily entitled to use the facility. As a rule, they can use our facility free of charge.
One call to the nationwide service hotline (0800-801007080) is enough to register the child for the day in question. If the telephone booking is made by 6 p.m. the day before at the latest, we guarantee childcare for the following day.
For further information please contact christian.reineke@familienservice.de
Everyone is talking about sleep trackers and sleep apps. What can you expect from them?
Sleep trackers can provide us with certain guidelines, for example on sleep time and sleep phases. For example, do I always go to bed at the same time? How many hours do I spend in bed? When do I get up? How many deep sleep phases do I have? These questions influence the quality of our sleep. Of course, a sleep tracker or a sleep app will not help us to get out of sleep disorders. But it can help us to improve the quality of our sleep.
Don't such devices have high error rates?
The big problem is that they might think you're sleeping when you're just lying down. For example, if you have very low blood pressure anyway, the sleep tracker may not recognize whether you are inactive or active at all because your medical guidelines may not be the norm.
Is the information from the sleep tracker useless for me in this case?
In any case, you can see on the device how many deep sleep phases you have had. Deep sleep is the most important phase for us because we recover completely and our brain no longer performs any major cognitive tasks. It is only in deep sleep that we no longer process the content of the day. However, if we do not enter the deep sleep phase, we do not have a high recovery effect. This makes us feel exhausted in the morning.
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When do we reach the deep sleep phase?
A sleep cycle usually lasts 90 minutes. At the end, we reach the deep sleep phase. We then wake up briefly or enter a light sleep phase. Here we can wake up quickly, for example to traffic noises.
How many deep sleep phases should you ideally have in one night?
That depends a bit on what kind of sleeper you are. Short sleepers only sleep an average of four hours, while long sleepers need up to 14 hours of sleep. Our need for sleep is very individual. A short sleeper logically has fewer deep sleep phases. Nevertheless, they do not feel less rested the next day.
How do I recognize what kind of sleeper I am?
You should be clear about this: How many hours of sleep do I need? There are people who go to bed very late and get up early and still feel rested. The opposite of this is the late riser principle: even if they go to bed at 10 p.m., they find it difficult to get up at 6 a.m. the next morning. They don't feel rested even though they have slept for eight hours.
Why do I still feel exhausted after eight hours of sleep?
This may be because your biorhythm does not correspond to your sleeping time. If you generally only become active during the day and are simply not a morning person, then even eight hours of sleep won't do you any good if you have to get up at 6 am. The biorhythm is determined by the genetic code, which we cannot change.
Of course, it is also possible that your sleep was not restful because you were not in deep sleep.
Why am I missing this deep sleep phase?
Both physical stress and emotional stress, i.e. issues that stir us up emotionally, can haunt us while we sleep. Or you have a lot on your plate at the moment and have to deal with many issues at the same time. With regard to corona, there are also changed conditions that you didn't have to deal with before: working from home permanently, closed childcare centers, homeschooling.
But physical overload or underload can also disrupt our sleep. For example, you may currently have someone in the family that you need to care for. Or you may be doing too much office work sitting in front of a screen and lack the physical balance.
What would be the first step towards getting a better night's sleep?
So first of all you should really look: Am I a lark or an owl? So do I get out of bed well in the morning or not? And then you should see whether you can adapt your working hours to your need for sleep. Employers who want to make the best possible use of their employees should therefore offer flexitime.
And then you should look at how much sleep you really need. You can't simply avoid this. You should therefore plan your day accordingly. You should also consider how high your stress level is and how long you may have been under stress. A chronic stress level significantly disturbs your sleep.
How important are regular sleeping times?
Whether you are a short sleeper or a long sleeper, everyone needs regular sleep times that signal to the body: Okay, at these times I should be active and at these times I have my rest time. Regular means that I always go to bed and get up at the same time - plus or minus 30 minutes. A smartwatch or sleep tracker can be helpful to see how well this works.
Can a nap help me if I haven't slept well?
Simply taking a nap every now and then is a big mistake if you have difficulty sleeping. Either you always take a nap or you never do. Because if I start routinely taking an afternoon nap and then interrupt it again, the body has trained itself to use a strategy that it can't get rid of so quickly.
Is the popular power napping also unfavorable?
No, power napping is really just about going into a light sleep phase for 15 minutes and winding down a little. You give your body and mind a short break. But you are still responsive: If I were to pat you on the back while you're doing it, you'd wake up.
Is there a specific tip on how I can calm down during a restless night?
Try the 4-6-8 breathing exercise. Breathe in for four seconds, then hold your breath for six seconds. Then breathe out for eight seconds. The exercise is very simple and effective!
We are no longer used to breathing slowly. The breathing exercise activates our parasympathetic nervous system, the area of the nervous system that helps us to relax and fall asleep.
Sarah Morzinek has a practice for coaching & psychological counseling and has several years of experience as a lecturer in university teaching with a focus on BGM.
About the pme Familienservice
On behalf of more than 1,400 employers, the pme Familienservice Group supports employees in achieving a successful work-life balance and being able to work with a clear head. You can find out more about the pme Familienservice Group here: www.familienservice.de/wer-wir-sind
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