Summer brings more fun, and often, less sleep. Longer days, later bedtimes, more sugar (how many ice cream cones is too many ice cream cones?!), and more technology, have us off our routines and in need of a reset.
First, why sleep matters.
Prioritizing sleep is one of the most important responsibilities you have as a parent. Sleep impacts our children’s development, abilities, and behavior. The American Academy of Pediatrics associates sleeping the recommended number of hours per night with improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health. Conversely, sleeping less than the recommended number of hours is associated with attention, behavior, and learning issues. Have we convinced you that sleep matters?
Here’s why routines matter, too.
Our children's brains are wired to detect patterns. By enforcing a bedtime routine, we’re helping our child know what is expected of them and what comes next. This allows them to anticipate and regulate their behavior accordingly, and can lead to less tantrums and/or sleep disruption. The consistency of routines - especially around sleep - lays an important framework for your child AND can help the entire family stay balanced. .
What should your sleep routine look like?
What your actual routine looks like may vary, but here are some important tips to keep in mind…
- Create a soothing environment that allows your child to wind down. This usually involves turning the lights down and the sound machine up, taking a bath, doing some massage, or playing an audio book or meditation. Make sure your child is dressed in comfortable clothes for sleeping and that the temperature in the room is appropriate.
- Read a story and cuddle up. There are so many benefits to reading, including offering your child a chance to get their bodies calm and ready to settle down. Physical comfort while reading may involve snuggling, having your child lay on your lap, or laying in bed together.
- Identify certain items that comfort your child. If they have a lovie or a blanket that’s comforting, let them use it at bedtime. Pacifiers can also help support self-regulation when it comes to sleep.
- Avoid screen time or anything that’s particularly stimulating before bedtime. The blue light from screens can lower melatonin levels, making it harder to fall asleep. Screens can also be extremely stimulating, and make it harder for your child to transition to their bedtime routine. If your child is spending time in front of a screen, make sure to do it 1-3 hours before bedtime.
- Remember that the easiest way to fill your child’s sleep tank is through an earlier bedtime. It can be particularly challenging to put an overtired child to bed. Start your bedtime routine earlier than you think in order to catch their sleep window.
How to get back into your sleep routine.
Rome wasn’t built in a day. So when you begin this reset, start with patience and work gradually to get back to a routine that works for your family.
- Start small. Making gradual changes is going to allow for more success. Begin by bumping bedtime 10 minutes earlier each night.
- Stay consistent. Once you decide on the routine that works, stick with it. If you decide that 7pm is your child’s bedtime, you’re going to want to keep that consistent, particularly as you try to reset.
- Make sure your child’s getting plenty of active playtime during the day. This can help tire them out.
- Praise what works! When you notice your child making improvements in their sleep routine, acknowledge it.