The Busy Parent’s Guide to Helping Your Child Wind Down

The Busy Parent’s Guide to Helping Your Child Wind Down

by Becca Froh


 


I'm an old Mama. Both in terms of experience and gray hairs from said experience. In the nearly 30 years I've cared for babies, one thing never changes. Babies are hard to get to sleep, sometimes. Yep! There's a big secret for the new mamas... we all struggle. Every generation has. Grab your (probably cold) coffee, take a deep breath and read on, my friend. Helping your child to
fall asleep and stay asleep is a challenge for every parent I have ever spoken with. 

Each family has a different routine, and every child reacts differently to the sleep hygiene they experience. What's sleep hygiene? Sleep hygiene is maintaining a daily routine which promotes a great night's sleep, AND having a bedroom environment that is conducive to sleep. Even if you've followed every book, each baby is different! Getting your baby into a routine requires some flexibility and patience while you discover the patterns that will work
for your family in the early days, while understanding a need for adjustment as kiddos reach the toddler years. Continue experimenting with a combination of these techniques as you put together
your own formula for success:

Steps to Take During the Day

1. Seek out natural light. Even though we’re surrounded with electric lights, our bodies are still attuned to the sun. 

Take your child outside first thing in the morning (bundle up if needed), for 15-30 minutes. Doing this within an hour of waking up gives all of you the daily dose of vitamin D needed, and helps to maintain everyone's circadian rhythm, helping everyone be more awake during the day and sleep more soundly at night.

Can't get outside? No problem! Open the curtains to give your child exposure to morning light and  aim for at least a half hour outdoors during each day.

2.    Engage in physical activity. Regular exercise promotes restful sleep at any age. Encourage sports, games, and playtime. Ride bikes or throw a ball around in the backyard. Indoors you can play games like hide and seek or The Floor is Lava. 

3. Maintain a sensible schedule. It’s harder to come to a complete stop when you’ve been rushing around all day. Pace yourselves. Regular eating patterns will also reduce the demand for nighttime snacks. Do NOT over schedule kids or they will be chronically cranky.

4. Take naps. Evening hours may be the only time working parents can spend with their kids. Dozing in the afternoon can compensate for slightly later bedtimes. Sleep when your baby sleeps. Sleep when your toddler sleeps. Sleep when your tween and teen sleep- just sleep! We're no longer in a world where dark circles under the eyes and 3 AM emails are badges of honor. Take care of yourself. Be like a flight attendant and 

Put on your own oxygen mask first.

5.    Reduce environmental irritants. Chemicals and allergens often interfere with sleep. Select natural bedding and sleep wear. Clear away dust and pet dander. Even littles can get anxiety about messes. My 3 year old washes dishes and tells me "clean up da MESS, Mama! Clean it up!" Once said space is clean, he's calm and happily moves on to the next activity.

Steps to Take at Night

1. Set a consistent bedtime. Aim to have your child go to bed and rise at the same time every day. Stick to a similar schedule on weekends and holidays. If you have commitments interfering with bedtimes, it's time to take stock of the situation. Would it be more beneficial to shift your child's schedule, or are the late nights activities that can be rescheduled (Or canceled- it's ok to have downtime!)

2.    Provide advance notice. Older children will understand a warning that it’s 10 minutes until lights out. Babies start responding to cues like running bath water and putting on pajamas. This is why routine is key. Babies and toddlers will know what's next, and you'll have less fussing, because their bodies will follow the routine (Thanks Pavlov!)

3. Turn off the TV. Artificial light stimulates our brains. Give your kids a curfew to turn off all devices a couple
of hours before bed. (Ahem! You too ;-) )

4.  Develop bedtime rituals including reading bedtime stories. Story time creates a great transition for sleep and a lot of happy memories. It will also instill a love for learning. Warm baths and soft music or white noise add up to a soothing atmosphere. Throw in a teddy bear or stuffed bunny for overnight company. Lastly, give your littles alllll the cuddles! They're only little once, and time is a thief. 

5. Warm up. Warmth is also conducive to happy dreams. Give your little ones flannel sheets to snuggle in. Bedroom temperatures of about 70 degrees with 50% humidity are usually ideal.

Steps Especially Designed For Babies

1. Swaddle them. Sleep sacks and tightly wrapped blankets comfort babies. Make it snug enough to hold their arms and legs still. We called this a baby burrito!

2.  Massage them. Gentle touching puts your baby at ease and draws you closer together. Take a class or watch a video for instructions.

3. Burp them. When babies cry, they swallow air. Gas builds up and makes them cry more. A soft thump on the back will break the cycle.

4. Move with them.. Groove with them. Even adults tend to doze off more easily when they’re riding in a car. Help recreate the motion in the womb for your baby by rocking them in your arms or in a chair. If you put them on top of a running dryer, be sure to hold them in place. Put on your favorite tunes and dance them around the room.

5. See your doctor. Your doctor can check for medical causes if your
baby wakes up frequently and shows signs of distress. Two common issues are
allergies and a condition called gastroesophageal
reflux that is like heartburn. Otherwise, most sleep disturbances are natural
and will pass in time.

Get your child off to an early start with good sleep hygiene and a positive attitude about bedtime. Your
whole family will enjoy better rest and better health.

Let us know what routines you have for your littles in the comments below!

In Service,
Becca