Getting Your ZZZ's
- Details
- Written by Brenda Boatswain, Ph.D.,CGP
- Hits: 4766
Sleep is an issue that's on many people's minds, whether you are young or old. Last year during a visit to Haiti, our tour guide told us that insomnia was a major problem there as parents worried about how to feed their children and children worried about when their next meal would come. We may not have such worries, but there may be other issues keeping us awake at night. We are well aware that middle and high school students stay up late finishing homework, studying, or using social media. Adults are up late with projects for work, activities of family life, social media, or in some cases, stress and worry.
My daughter's high school teacher gave students a contract for both parents and students to sign. As part of that contract she encouraged students to get a good night's rest and noted that a teenager needed nine and one- quarter hours of sleep each night. This was wonderful for me to read and sign as I often reminded my daughter of the importance of a good night's sleep. Nine and one- quarter hours may seem like a luxury to many of us. Nevertheless, we need to determine the number of hours we need to feel well rested in the morning. If you are not feeling well rested in the morning try adding an extra hour of sleep each night to determine your optimal number of sleep hours. Why such a focus on sleep? Adequate sleep contributes to better attention and memory, better mood, better immune system, less fatigue, heart health, and resilience to stress.
To help you get better ZZZs here are some tips.
Create a calm environment. Create a calm sleep environment for sleep by keeping your bedroom dark, quiet, and at a moderate temperature. Turn off the T.V., computer, laptop, cell phone, iPad, chrome book, facebook.
Calm your brain with mental exercises. Distracting yourself from your stress and worries can be enough to help you fall asleep. Mental exercises help your brain focus less on your worries. One exercise can be thinking of fruits and vegetables that begin with a certain letter of the alphabet. Another exercise is to focus on the details of a particular object; focus on its color, shape, size and what it's used for. Or you can recite words from a favorite poem or song.
Mind what you eat and drink. Processed sugar, alcohol, and caffeine affect your brain and the rest of your body in ways that can contribute to anxiety. They should not be a significant part of your diet. Eliminating them from your diet may feel similar to drug withdrawal. However, over a short period of time, you will be surprised at the difference you feel in your body.
Mind your medication. It would be wise to review all of your medications, including over the counter products to see if they may be contributing to poor sleep. Avoid sleep medications and use of over the counter cold and allergy medicines to help you sleep. The chemicals in these products affect your sleep cycle, and ability to fall asleep naturally. Consult your physician about the use of melatonin, even though it's a natural supplement, as individual results vary.
Focus on cultivating an attitude of gratitude. If you lie in bed worrying, try to think of some positive things. You can think of things for which you are grateful, including good memories, happy events, and humorous occasions.
Practice relaxation exercises. Relaxation exercises are very helpful in reducing anxiety and racing thoughts. Exercises to try include progressive muscle relaxation (focusing on each major muscle group and tensing and relaxing it) and breathing deeply from the diaphragm. There are apps for your smart phone that you can get to help with these relaxation exercises. Look for one that suits use. A quiet time of prayer and reading from a religious text may also be calming.
Participate in exercise or physical activity. Exercising helps with sleep. Exercise helps to manage depression and anxiety. Exercise can be stimulating for some, so if that's you be sure you exercise a few hours before bedtime.
Keep calm and sleep on.
Dr. Brenda Boatswain is a local licensed Psychologist and Certified Group Psychotherapist who has been practicing with a holistic approach for over twenty years; integrating mind-body-spirit research and techniques for optimal health and well being. She is unavailable between the hours of 11pm and 6am.
Organizing Your Children and Yourself for a Successful School Year
- Details
- Written by Jocelyn Kenner
- Hits: 4517
School is back in session and children everywhere are settling into a new academic year with enthusiasm and hope. Start the school year off right by establishing a routine that will ease household tension and prevent mishaps like forgotten lunches and homework. Below are organizing suggestions from professional organizer and Scarsdale resident Jocelyn Kenner to keep the positive momentum going and the school year running smoothly.
Night Before Preparation
Do as much as you can the night before to set-up for the next school day. The following suggestions help mornings run smoothly and reduce last minute conflicts and panic.
1. Part of your child's nightly homework routine should include packing his backpack with everything he needs for the next school day (i.e. completed homework, permission slip, gym uniform, extra pencils, etc.) I call this making the backpack "grab and go ready!"
2. Pack lunches the night before
3. Check the weather for the next day and lay out appropriate clothes. Some young children enjoy dressing an invisible twin on their bedroom floor with the clothes all laid out in the shape of a child.
4. Review the next day's schedule with your family (i.e. Jason has a piano lesson, Diana has dance class, mom has an evening meeting). Talking through theses upcoming events keeps family members connected and informed, and eases anxiety.
Launch Pad
With your child designate an easy to reach location that's on the way out the door as your family "launch pad". The launch pad is the spot where ALL things needed for the next day are placed (i.e. "grab and go ready" backpack, violin for lesson, baseball glove for practice, etc.) Be consistent with the location of your "launch pad" so family members can count on this spot for placing and finding their important items.
Family Calendar
Document everyone's schedule and appointments on one visible calendar. Keep the calendar in a central location so all family members can view it easily. Assign each family member a color to enhance visual cues and write their appointments in that color (Jason is blue, Diana is purple, mom is green, etc.)
School Supply Center
Keep extra school supplies well stocked in ONE location for easy access so children can independently refill pencil cases, backpacks, or find supplies for completing homework assignments, projects, and reports. Some supplies to keep on hand are: #2 pencils, pens, highlighters, notebook paper, post-it notes, pocket folders, ruler, scissor, stapler, 3-hole punch, markers, tape, poster board, erasers, correction fluid, and report covers.
Jocelyn is a member of NAPO (National Association of Professional Organizers) and ICD (Institute for Challenging Disorganization). Jocelyn has been helping Westchester residents organize their homes for the past six years. A former elementary school teacher, Jocelyn is skilled at identifying her clients needs and implementing personalized, useful, and painless ways to manage the contents of their homes. Click here to check out her website. Jocelyn lives in Scarsdale, NY with her husband, two children, and three cats.
100% Absolutely FREE, Fun and Slightly Educational Events from 8/16-8/20
- Details
- Hits: 4416
We were up for a challenge: find 100% FREE ACTIVITIES in Westchester for all ages that are fun and, if possible, educational. After extensive research, we've come up with 12 great ideas and you don't even have to pay for parking (just gas and tolls if necessary). We've included two beach activity, as it is still summer –one sand castle and kite flying extravaganza in New Jersey and one sand castle contest in Coney Island -- which are a bit of a drive, but worth it because access to the beach also is FREE, making for a lovely day.
Friday, August 16
What: SummerFest Arts & Crafts for Kids; live show with characters, music and dancing for kids
When: 9:00 am -11:00 am
Where: 8000 Mall Walk, Yonkers NY 10704 (this event takes place on the stage, in the center of the mall near Adidas)
Cost: Free
Contact: Please RSVP by calling (914) 968-9571 to participate.
Website: Click here
Ages: 5-12
What: Wiggle, Giggle Time: "Children will wiggle to music, giggle to funny rhymes and pretend to be wild and wonderful animals in this lively interactive program."
When: 9:30 am-10:00 am
Where: Rye Library 1061 Boston Post Road, Rye, NY 10580
Cost: Free
Website: http://www.ryelibrary.org/uncategorized/wiggle-giggle-time/
Ages: 18 months - 4 years
What: Ridge Hill Farmers Market, which features an array of fun activities for the whole family including cooking demonstrations and food tastings.
When: 11:00 am – 7:00pm
Where:1 Ridge Hill Rd, Yonkers, NY 10710
Cost: Free
Website: http://westchestersridgehill.com/
Ages: all
What: Teen Gaming Fridays: Play Wii and X-Box games on the big screen. Snacks provided.
When: 3:00 pm-4:30 pm
Where: Rye Free Reading Room,1061 Boston Post Road, Rye NY 10580
Cost: Free
Website: http://www.ryelibrary.org/featured-teens-home/teen-gaming-2/
Ages: Teens
Saturday, August 17
What: Story Time on the Farm: Age-appropriate books are selected to illustrate and explore farm life.
When: 1:00pm - 1:30pm; Sunday also
Where :Stone Barn Farm 630 Bedford Road, Pocantico Hills NY 10591
Cost: Free
Website: http://www.stonebarnscenter.org/products/story-time-on-the-farm.html
Ages: best for ages 2-5
What: Fascinating Fungi: a fun and informative walk through the woods in search of mushrooms. Reservations not required.
When: 1:00 pm-3:00 pm
Where: Muscoot Farm, Rt 100, Katonah, New York (40 minute drive from Scarsdale)
Cost Free
Website: www.muscootfarm.org
Ages: All
What: Free Crafts for Kids: children gather at the Lakeshore Learning Center every Saturday to participate in a craft project. Lots of creative fun with glitter, paper, paint and more.
When: 11:00 am – 3:00 pm
Where:Lakeshore Learning Center, Midway Shopping Center 969A Central Ave
Cost Free
Website: Scarsdale Store
Phone: (914) 472-1820
Ages: 8 and under
What: Kites & Castle; Always wanted to learn the best kite-flying techniques or sandcastle-building tips? Well, now you can! The event showcases a sand sculpture produced by a world-class sculpture, a sandcastle building workshop for children and adults to learn the secrets professionals use to build their creations, a kite-making workshop to learn how to design and fly a kite from kite flying professionals and beach games for the whole family including ladder golf, corn hole and more. TOP PICK!
When: 9:30 am – 12:30 pm
Where: Cape May City, New Jersey – the cove at Beach Avenue and Second Avenue
Cost: Free
Website: www.strongerthanthestorm.com
Ages All
What: Alliance for Coney Island and Astella Development Corp. present the 23rd Annual Sand Sculpting Competition; a chance to see hundreds of professional sand castles, pick up some pointers from professionals and win some cash.
When: 12:00pm to 5:00pm
Where: Coney Island, Beach and the Boardwalk West 10th to West 12th Streets , New York NY
Cost: Free but preregistration recommended to compete
Website: http://www.astelladevelopment.org/
Phone: 718-266-4653
Ages: All
Sunday, August 18
What: Annual StoryWalk Series; Enjoy a book while taking a walk along the StoryWalk Trail
When: 99 Dromore Road, Scarsdale NY 10583
Where Greenburgh Nature Center
Cost: Free
Website: http://greenburghnaturecenter.org/programs-and-events.html
Ages: 8 and younger
Tuesday, August 20
What: Photography Collages: Experiment with ways to repurpose photographs by creating mixed media collages.
When: 2:00 pm-4:00 pm
Where: Aldrich Contemporary Art Museum 258 Main Street Ridgefield, CT (45 minutes from Scarsdale)
Cost: Free; museum admission is free on Tuesdays during the summer.
Website: www.aldrichart.org
Ages: All -- children must be accompanied by an adult
What: Back to School Open House at Great Play; Come to Great Play and try out a class for free (zumba, sports, motor development, etc.)
When: August 20, 21 and 22; times vary
Where: Great Play 969b Central Park Avenue (lower level) Scarsdale
Cost: Free
Website: http://www.greatplay.com/locations/scarsdale/openhouse.html
Phone: (914) 713-3470 for reservations
Ages: 6 months to 12 years
Mathnasium Announces 3rd Annual TriMathalon Contest
- Details
- Hits: 3598
Students in lower Westchester are invited to test their math skills while raising funds for local schools with every correct answer. Mathnasium's 3rd Annual TriMathlon contest will be taking place locally at Mathnasium of Scarsdale, 747 White Plains Road, Scarsdale, New York on Saturday, October 19, 2013. The nationwide math competition is open to students in 2nd through 5th grade, in public private, or home school. Registration begins on September 3, 2013 and participation is free. The event is designed to show kids that math can be fun. Children at all levels of math ability are invited to participate. In addition to winning trophies, all students who participate this year will earn money for local schools with every correct answer. Plus, the winner at each grade level will be entered into the national TriMathlon, with the chance to earn even larger school donations.
"The Mathnasium TriMathlon represents a wonderful opportunity for kids to have fun, test their math skills, and earn money for local schools. It demonstrates that math can be fun, and at the same time provides a way for the students to give back to their community, which is a wonderful lesson for kids at this age. In the Mathnasium TriMathlon, every child is a winner!" said Shane Bland, Center Director of the Mathnasium of Scarsdale franchise.
The TriMathlon consists of three events:
- Magic Squares, where students are awarded points for developing their own math problems.
- The Counting Game, which tests students' ability to count from any number, to any number, by any number.
- Mental Math Workout, which asks students to solve problems without a pencil and paper in order to show off their "number sense."
Students do not need to be enrolled in a Mathnasium center to participate. Prep materials, including a practice test, are available on the Mathnasium TriMathlon website where students can also register.
Participants will have money donated to local schools for every correct answer on the TriMathlon test either through the website DonorsChoice.org, which allows schools to select whatever they need with donations accruing toward those items, or via direct donations. Mathnasium is targeting an aggregate nationwide donation of approximately $27,000, which includes the national prizes.
The first place winners at each grade level will be invited to move on to the national TriMathlon, where the national champions will be determined based on their local test scores. If needed, tiebreaker tests will be held at the winners' local Mathnasium locations the weekend following the event. Prizes of $1,000, $500 and $250 will be awarded to local schools on behalf of the 1st, 2nd and 3rd place winners at each grade level. All participants will receive a free downloadable math game from Lakeshore Learning Materials (retail value $19.99) along with other potential prizes and certificates of participation. National winners will receive Lakeshore gift cards.
For more information on the Mathnasium TriMathlon for students in lower Westchester and surrounding areas, please contact Mathnasium of Scarsdale at 914.725.MATH (6284), or [email protected]. For more information about Mathnasium of Scarsdale please visit www.mathnasium.com/scarsdale.
About Mathnasium
Mathnasium, the nation's leading math-only learning center franchise, specializes in teaching kids math in a way that makes sense to them. Students go to Mathnasium year-round to catch up, keep up, and get ahead in math. The proprietary Mathnasium MethodTM is the result of 40+ years of hands-on instruction and research.
Summer Fun for all at the Scarsdale Rec Day Camp
- Details
- Written by Carly Glickenhaus
- Hits: 8928
Summer, the long awaited season is finally here. And for almost 900 Scarsdale kids, the Scarsdale Recreation Department day camps are providing fun-filled days of escape not too far from home.
The Scarsdale Day Camp program encompasses five camps: Camp Sagamore, Camp Lenape, Camp Wapetuck, and Camp Patthunke are regular day camps for children in grades Kindergarten,1st, 2nd, and 3rd-8th, respectively. Among these four camps, 700 rowdy campers keep the counselors busy. Even with the help of about 115 counselors and 60 other staff members, running the camp is no easy business. The challenge to keep up with the ten-minute attention spans of a group of six-year-olds keeps everyone on their toes. Campers play sports and games, make art projects, and work on their singing and dancing for the Variety Show, held once each summer to showcase e the talents of campers, one musical number at a time. Once a day, each group takes a trip to the Scarsdale Pool, an oasis after a warm day at one of the elementary schools, most of which are not air conditioned. Between barbeques, visits from the ice cream truck, magic shows, crazy hat day, and Red, White, and Blue Day, the hours pass quickly. Field trips to Leapinʼ Lizards, Legoland Discovery, and the Maritime Aquarium break up the weeks and provide added entertainment.
No summer is ever the same, as there is a constant flow of staff entering and exiting the camp community. With new directors at Camp Patthunke, Sagamore, and Wapetuck this year, fresh pairs of eyes review the successes of each camp and design new schedules and activities. Through the ongoing contribution of these directors, the camp continues to progress and evolve.
For teens, an alternative to Camp Patthunke is Travel Camp, the fifth full-day camp. Founded eight summers ago, the Teen Travel Camp provides action-packed days for campers who crave adventure. It appeals to older campers who have outgrown Camp Patthunke and are ready to spread their wings. Sophia Bohjalian, 13, says she likes Teen Travel because "all the counselors are very nice. There are special things about each of them that I like." She also remarked that "[Travel Camp] is a good way to go to a lot of cool places without begging your parents to take you!" While many kids spend the summer at sleep-away camp, Emily Kopp, 13, says Teen Travel is special because "you donʼt have to stay overnight, but you still get the experience of being with all your friends on fun trips." Their favorite trip is whitewater challenge rafting in the Delaware River, despite the lengthy bus ride. Since campers are not allowed to use their cell phones during the commutes, they turn to other forms of entertainment and end up making numerous new friends. The Enchanted Coach bus experience is luxurious in comparison to what the trip would be on a yellow school bus. The pleasure of air conditioning and the fact that the campers seem to agree on movie choices make the rides pleasant. Hannah Glickenhaus, 12, says, "I was shocked by the fact that when I brought in the movie ʻLegally Blondeʼ the boys were more than willing- if not excited- to see the sequel on the next ride!" Five counselors and a director accompany the campers on each trip, and sometimes two more, to ensure safety and accountability for all campers in certain destinations. Since there is not always a counselor watching their every move, campers are often expected to be independent and make mature decisions. Trust and responsibility are key factors in making this camp a success.
This year, the campers will also be going to Broadway, Central Park, Lake Compounce, Splish Splash Water park, the Bronx Zoo, Club Getaway, the South Street Seaport, and Six Flags Great Adventure! It is a wildly popular program and because there is a maximum of 40 campers, the Rec Department reluctantly places kids on an ever- growing wait-list each year.
The Sports Camp is a half-day camp. The session takes place in the morning, before the heat of the day descends. Campers play baseball, basketball, football, wrestling, field hockey, and lacrosse. Similarly, Soccer Camp runs only in the mornings and works to develop each playerʼs fitness and technique. Some campers in either Sports Camp or Soccer Camp join the regular day campers at Camp Patthunke for the afternoon. This program allows kids to play sports as well as bond with fellow campers over lunch, crafts, drama, and swim lessons.
Vicky Laoutaris, Recreation Supervisor, says that the Rec Department seeks to add new elements to the camp schedule each summer, especially for Camp Patthunke. Since the age range of campers attending Patthunke encompasses kids who have classmates attending sleep-away camp, mixing things up every summer gives these kids an enjoyable camp experience without having to set foot outside their home town. Minor changes each summer also encourages campers to return the next summer, building a strong camp community of new-comers as well as veterans. Ms. Laoutaris noted that Camps Sagamore and Lenape focus on wetting the campersʼ feet and introducing them to summer camp, while different forms of recreation are necessary for older kids.
The Scarsdale Day Camps appeals to a wide array of children because of the variety of activities offered. The camp program has been evolving and will continue to do so. Children who are aspiring athletes, drama queens, swimmers, chefs, and artists alike find a home-away-from-home with their camp families and the days of summer whiz by.
Photo: Teen Travel campers Hannah Glickenhaus, Emily Kopp, and Sophia Bojalian
Carly Glickenhaus will be a Sophomore at SHS in the fall. She enjoys writing, photography, and soccer, and dives for Scarsdale Town Pool Swim & Dive Team.
