5 Tips to Support your Child’s Sleep
Sleep is something that I hold near & dear to my heart. I truly believe that as humans (big or small) we all benefit from a good night’s rest. However, much like our own sleep as adults, your little one’s sleep can sometimes be a little unpredictable. And if our little one isn’t sleeping, that usually means we aren’t sleeping, which can make for a heck of a long next day. Restorative sleep allows our brains to function more effectively, which means we have a stronger ability to problem solve, more patience and an easier time regulating our emotions, among a ton of other benefits! All things that are beneficial for both our children and ourselves.
Supporting our children by doing a few simple things can help set them up for a successful night of sleep! Here a few of my top ways to support your child’s sleep at the end of the day so they (and you!) are getting a quality night’s rest!
Completely Dark Sleep Environment
Bedtime Routine
Safe & Comfortable Sleep Space
Filling Your Child’s Bucket
Stimulating Activity During Awake Time
Completely Dark Sleep Environment
This is an important part of creating an ideal sleep environment, especially heading into summer. Ensuring your child’s room is free of any light will support the production of natural melatonin (hello sleepy time hormones!) in the evening and regulate their circadian rhythm. There are tons of great and affordable blackout options available on the market from window coverings to blinds to curtains. If you notice light creeping through any of the cracks you may want to double down on the window coverings especially with the extended sunshine hours we get in the summer. We recently put up a blackout covering over Raeya’s windows underneath her blinds because we noticed a ton of sunlight creeping through the sides of the blinds.
Bedtime Routine
Bedtime Routine & consistency can be such a game changer for little ones! It helps them understand what to expect and prepare them for the steps that come next. Bedtime routines should take roughly 30 minutes and don’t need to be complicated, in fact the simpler the better. My go to bedtime routine consists of bottle/snack, bath time, PJs & Sleep Sack, Book & Bed. I repeat this routine with Raeya each night and she loves knowing what comes next and will now excitedly run over to choose a book to read together.
Safe & Comfortable Sleep Space
Ensuring your child’s sleep space is set up safely should always be a priority. This means nothing in the crib, other than a fitted crib sheet, until they are over 12 months old. Their sleep space should be clean and free from distractions. An ideal temperature for your child’s room is around 18-21 degrees celsius. Note: You will want to choose a sleep sack with the proper TOG rating for the temperature of the room to ensure they are a comfortable temperature all night long.
Filling Your Child’s Bucket
One thing I like to make sure I am doing in the evenings during bedtime routine especially, is that my child has my undivided attention. After busy days of work and daycare, bedtime is often when we get to experience our best connections of the day. By dedicating time to fully connect with your child before bed, it fills their bucket so they go to sleep at night with a full & happy heart after some giggles & fun with Mom or Dad. A full bucket also decreases the chances of your child wanting to wake up to hang out in the wee hours of the morning.
Stimulating Activities During Awake Times
Fresh air and movement have been proven time and time again to help our bodies sleep better. This is part of the reason I live for nice weather on the weekends! In fact as little 10-15 minutes of natural light exposure can help regulate your child’s natural circadian rhythm. Some of our favourite outdoor activities include going to the park, water play and exploring our neighbourhood. For indoor activities we love attending gymnastics class, indoor play places, the pool or visiting stores where we can safely explore such as Cabela’s or Petland!
These simple tips can help support your little one achieve a restful night’s sleep. If you are struggling with your child’s sleep and are interested in chatting about how else I can support you to getting a better night’s sleep, book a free Discovery Call and we can get chatting about how we can get your night’s a little bit more peaceful.
