4 easy ways to improve the sleep of your child in lockdown
As a parent to a sleep thief during lockdown, I know you are shattered and drained.
I get that you can’t wait for childcare to re-open so that you can have space to breathe. Or that the magic sleep fairy waves her magic wand so that you can wake up feeling refreshed and ready to start your day.
The problem is, the magic sleep fairy doesn’t exist and childcare is rarely the answer to your child’s sleep challenges.
You are waking dreading the day, drained and running on empty. The idea of making any drastic changes so you see improvements in your child’s sleep is far too tiring and overwhelming.
Here are 4 ways to easily improve your child’s sleep.
1. Get them moving - physical exertion
This may seem like an obvious point, but nothing is obvious when you are sleep deprived. Whether you have a newborn or a 4 year old, children need to be physically exerted and stimulated to sleep.
For young non mobile babies this may look like tummy time, bath time, baby massage or yoga.
For older non mobile babies this could be exercises to encourage crawling such as pivoting, sitting practice, as well as opportunities to reach and grasp.
For children under 5 years old and mobile, it is recommended that they are active for at least 3 hours per day. Try setting indoor or outdoor obstacle courses, activities that encourage crawling, walking and running.
If you are looking for support for play and activities to help your baby or toddler’s physical development, here are some experts who can help you.
Rosie Taylor from Wellfitmumma for mum and baby yoga
Karen Sidell from Bop Tots at home for indoor movement ideas.
Vicky Robinson from Play for today who is an occupational therapist offering play packs and programmes focusing on play and gross motor skills.
2. Get outdoors if you can
Exposure to the outdoors is fundamental for good quality sleep. The main reason is the benefit that daylight has on your child’s circadian rhythm (sleep and wake cycles).
I recommend exposing your toddler or baby to at least 20 minutes every day in the morning where possible. Being outdoors triggers the hormone cortisol which determines when daytime is but also is great way to be mindful and physically active.
I appreciate being outdoors may not be easy for everyone right now.
Here are some tips to maximise exposure to daylight during the coronavirus pandemic.
If you are not shielding, spend as much time outdoors as much as you can. This is where you can incorporate physical exertion and daylight exposure together.
If you are shielding and are lucky enough to have a garden, take advantage of this space
If you are shielding and do not have an outside space, try leaving windows open and spending time in daylight this way
3. Make sure children nap
For most children, good quality day time sleep promotes good quality night sleep. Improving naps may not prevent all of the night wakings, but it is likely to reduce them.
My first suggestions for improving naps would be to let your child nap whichever way is safe and effective. This maybe contact napping, sling napping, buggy napping or cot napping.
Try to find a couple of ways your child can nap to give yourself flexibility when it is needed.
If you have noisy siblings in the house preventing your little one napping, then try using white noise for babies under 6 months and pink noise for those over 6 months as a temporary lockdown measure.
4. Practice sleep hygiene
No, I am not talking about how often you wash your child’s bed time clothing and bedding. Although this does have a positive impact on your child’s sleep. I am returning to the basics that children need in order to sleep.
For example, room temperature is key, the most ideal and safest room temperature is 16-18c all year around. This may vary depending on where you are in the world and if you are using air conditioning. I recommending appropriate layers and keeping your child’s environment on the cool side.
Also. try to keep your baby or toddler’s sleep space just for sleep. For now put toys and stimulating books in cupboards and try to refrain from putting your baby in the cot during awake times.
