Sleeping Well during Social Distancing
Social distancing is affecting all of us in different ways, no matter what your situation everything will be easier if your children continue to sleep well. Here are some tips to help your kids continue sleeping through the night during these difficult times.
In these chaotic times it is even more important to take the extra 10 minutes to slow down and go through your relaxing routine. Routines help set sleep expectations and help kids become sleepy. A soothing routine also provides a quiet time for you to connect with your child, which can be beneficial to all of us right now.
Not only do children thrive emotionally by having a schedule it will also help them sleep better. By having a set schedule their body falls into pattern of sleep and wake cycles. This makes falling asleep and staying asleep easier. Make sure to adjust your schedule for their current lifestyle. Many kids are not getting the same physical and emotional stimulation as before and they may need a little less nap time or a little more quiet time at the end of the day in order to wind down.
- Screen Time
Many kids are experiencing more screen time than usual right now. That is OK! Most of us are just trying to find a way to work, take care of our kids and keep our household running. Try to end screen time at least 1 hour before sleep. The blue light emitted from screens impacts a child’s ability to fall asleep and stay asleep.
- Blackout Curtains
If your children are like mine, they are starting to stay up a bit later at night and wake a bit later in the morning. Since we don’t have to get ready for work or school I am ok with that! Make sure to put blackout curtains in their room so that they will sleep later in the morning, and have no trouble napping during the day.
- Use Natural Light Cycles
Our internal clock, also called our circadian rhythm, uses light to keep our bodies in sync with the day/night patterns of the natural world. By exposing your child to natural light in the morning her body knows it’s time to wake up and start the day. By reducing exposure to light in the evening it helps prepare her for bedtime. I try to make sure to have my kids inside playing quietly in a dimly lit room for at least an hour before starting our bedtime routine.
If you continue to struggle with sleep during these times reach out for help! By making sure your whole family is well rested you will be better able to deal with the uncertainties we are facing today!
If you need more personalized help please reach out to me!