Feeling hot, hot, hot… Tips to help your child or young person stay coooool!
This summer’s heat has been extreme at times!
Lots of children and adults alike struggle in the hot, hot humid temperatures that the UK summers seem to bring; this year is proving quite exceptional. For those who have sensory challenges, this can be extra difficult to navigate. Last year I wrote a blog about coping with the hot nights, but as we prepare for another mighty surge on the thermometer, I thought I’d share some other handy hints.
These ideas came about when trying to ‘problem solve’ for one of our autistic young people, who has rather challenged interoceptive sensory modulation; he doesn’t feel the cold and is incredibly sensitive to heat, which makes sensory regulation really tricky.
“Your brain works like a volume control for your senses. It decides what to pay attention to and what to ignore, without you having to think about it. Sometimes this volume control doesn't work quite as smoothly as we’d like, so things can feel too loud, too busy, or harder to concentrate on.
Sensory regulation means knowing what helps your brain and body feel 'just right' so you can concentrate, stay calm, do your best and enjoy things. This might include taking a movement break, going for a run, using headphones/Loops or a fidget, sitting somewhere quieter or under something heavy, or using other strategies that help you feel comfortable and ready to learn or participate in whatever you’d like to be doing.”
Here’s what I came up with…
DAYTIME at school or out and about:
A neck fan: easily available on amazon or elsewhere, a neck fan with options to intensify or reduce the fan’s output is a really handy tool. These can be worn at school (although I recommend getting permission from the SENCO first) and can operate on an almost silent setting, so there is no disruption to others.
A wet frozen flannel: Rinse a flannel under the tap, squeeze out the excess water, pop it in a freezer bag and then into the freezer. Immediately before leaving for school in the morning, take the bag with frozen flannel out and put it in the school bag. This will stay suitably cold for far longer than you might think and can be used by placing it on the back of the neck at breaktime (it works wonders). Or used as needed when at home.
A frozen water bottle: A similar-ish idea to the flannel. Fill a water bottle, pop it in the freezer and take it out before heading to school or out for the day. The frozen water acts as a huge ice cube that will slowly melt as the day goes on.
Running water on inside of wrists: This ol’ grandmother’s trick is as good today as it was back in the day. Make sure to run the tap until the water is properly cold, then place the wrists into the water stream and before you know it, you’ve cooled right down.
Cool showers: We can’t recommend cold showers for children and young people (especially those with sensory differences), but we can recommend cool. Frequent/regular cool showers can work wonders at intervals through the day, and if it’s a school day, then just before heading out in the morning and as soon as your young person gets back home in the afternoon. Another one just before bed is a bit of a no-brainer.
BEDTIME:
Frozen pyjamas: Bear with me on this one! It’s not as mad as it may seem. Pop dry pyjamas in a bag in the freezer and take out moments before needing to put them on. Better still, have a cool shower first.
A cool mat or cool pillow: These work like super large ice packs and come in a range of sizes, so can be used for whole body or just keeping the head and neck cool (available on amazon).
A cooling blanket: It is said that these are instantly cool to the touch, which means that relief is immediate and the benefit lasts all night (available on Amazon). I’d love to know if anyone has tried one?
A standing fan: These can be great as an all night solution, but some children and young people might not like the added noise. For some it’s a bit like white noise that actually adds to a good nights sleep. It’s good to talk this through with your young person before assuming it’s a good idea.
I asked the trusted young person to rate the ideas we came up with, and he gave the following feedback…
Rated best for school: silent neck fan and the frozen wet flannel, and a school shirt in the freezer overnight.
Rated best for home: lots of cool showers, and then he told me about ice cube frozen grapes (added tip: roll in lemon juice and a sprinkle of sugar and freeze them). Definitely one I’m going to try!
I hope these ideas can help your child or young person (and you) too.
If all else fails… I have to suggest a paddling pool, sunshade and lots of lollies!
Emma Puttock
Children’s Occupational Therapist