Sleep in the New Normal: Tips for protecting your family's sleep in this high stress time
Photo by Summer Drew
Sleep boosts our immune system, lowers our stress levels, and affects how we see the world. People who don’t sleep enough are more likely to view situations and events in daily life through a negative lens, whereas those who sleep well are more likely to feel optimistic and creative. In the coming weeks, this will all make a big difference. Sleep is going to help us stay healthy and combat a sense of being overwhelmed, anxious or defeated. We’re here to help you navigate this!
Here are some tips to keep your sleep on track through this unprecedented time:
Wind down time is more important than ever. Wind down time is not a “bedtime routine”, it’s a shift in tone and energy that we need to start signaling our bodies to produce melatonin and prepare for sleep. We can’t do this if we’re anxiously checking news — wind down time means we have to start relaxing our brains. One hour before bedtime, turn off all screens (unless you’re an adult watching a movie on a TV screen at a good distance), slow down a bit and shift into a calmer mode. Here’s an example of what this might look like:
Grown up bedtime = 10:30pm, Wind down time = 9:30pm.
9:30pm, Turn off phone except ringer, park phone in it's nightly spot
Watch one TV show, or read, knit, listen to music, etc.
Create a “sleep bubble” in which you do not talk about stressful topics
10:15, start your bedtime routine (yes grown ups have them!) wash face, put pajamas on, etc.
Child’s bedtime = 7:30pm, Wind down time = 6:30pm
6:30pm, End any screen time
Lower lights gradually as actual bedtime approaches
Play music, take a bath, play in the common areas with non-electronic toys, talk about the plan for tomorrow, etc.
7:00pm start bedtime routine, pajamas, teeth, books, etc.
Hold your bedtimes consistently. Structure can fade as our days become unscheduled. Harness the incredible power of your entire family's internal clocks with this simple strategy which makes falling asleep at bedtime much easier.
Use morning light from your windows to push “start” on your internal clocks. This will help you sleep better at night.
Keep nap schedules. If your baby is still napping, maintain that schedule or your “span of awake time” if baby is under 5-6 months.
Stay active (in a modified way). Research shows that even babies sleep better when they are active during waking hours. This means down on the floor time without any props. We love using yoga mats or similar to provide traction and a feeling of space. For crawler and toddlers playing, chasing games, dancing to music, etc. can replace active outside play.
Try to access daily Coronavirus news in small, discrete doses. Listening and reading updates all day long only increases our anxiety and stress and is a definite sleep stealer. Pick a time each day, after which you only do fun and distracting things. Read, play, do crossword puzzles, sew, do yoga, dance, video chat with family and after the kids go to bed, watch a little TV if that helps you, just not the news or scary stuff.
We are here for you to adapt and stay healthy, positive, and well rested during this time. Please reach out for a phone or Skype consult or take one of the online classes if you’d like more guidance.