Resolutions for lack of sleep
Yes, it’s already January. I’m a little late in writing this blog post because I’ve been snowed in with my children for most of the past week. Combined with the two weeks of Christmas break, I was getting a little stir-crazy hanging out in this house with my one and four year old! Still, it would have been much harder had my family and I been running on low or disrupted sleep. Sleep deprivation just makes everything so much worse (and I don’t feel like I’m exaggerating here).
If you’re not getting enough sleep, the idea of setting “New Years Resolutions” might feel a little laughable to you (in a way that’s not all that funny). You’re operating on survival mode, not thrive mode. You probably don’t have the capacity to practice better self care or meal plan every week or even spend more quality time with your spouse. It’s true that not sleeping can make you feel a little hopeless.
So, here are 5 sleep related resolutions, to help get your sleep on track so you can focus more on thriving and less on surviving.
Stabilize morning wake up. Stabilizing your child’s morning wake up, simply means waking them up around the same time each day, and even on the weekends. I usually recommend trying to keep it to a half-hour on either side of your preferred wake up time. If your baby or child needs to wake by 7:00, it would be appropriate for them to start their day anytime between 6:30-7:30. Stabilizing morning wake up helps set the circadian rhythm. It also makes nap times more predictable if you are using wake windows, because your naps will be around the same times each day, and not all over the place. Stabilizing morning wake has huge benefits for your child’s internal clock, making the whole sleep schedule easier.
Create a predictable bedtime routine. The bedtime routine serves many purposes. 1) It allows you to get your child ready for bed in a concise amount of time. 2) It helps your child relax for bed. 3) It provides one on one connection time with your child. 4) It signals to the brain and body that it’s time for sleep. If you already have a bedtime routine in place, consider whether you can tighten up your routine (ex. Has 2 books before bed, slipped into 5 books? Are you letting bathtime run long, because you’re scrolling your phone?) or revise your routine (ex. Are there any steps in your routine that aren’t necessary or working anymore? Does your child actually enjoy the routine? Do you?) Maybe you thought you had a routine in place, but now that you really think about it; there’s not much to it but brushing teeth… Whatever it is, get that predictable routine right, and you’ll be surprised how much smoother bedtime can go.
We’ve all heard it, but are we actually doing it? Cut out screen time in the last 1-2 hours before bed. 1 hour, good. 2 hours, better! Blue light from screens negatively impacts the circadian rhythm, and for children, the stimuli from TVs, phones, and computers can cause nightmares, even when the content is seemingly unalarming. Screen time also takes away from connection time. 1-2 hours before bed, turn off your screens and spend time playing, talking, and cuddling with your child.
Improve daily habits. More movement and time outdoors for yourself and your child. More whole foods, and a variety of foods on your plate. Avoid endocrine disrupters in your beauty and health products, and avoid artificial food dyes within your foods. If these feel overwhelming, focus on just one aspect of this list right now, and once that feels manageable, take a look at the next.
Ask for support if you need it. Sometimes sleep challenges are just really hard to navigate by yourself. If you feel like sleep deprivation is negatively impacting your family, and you’re not sure how to make improvements, it might be time to find some support.
If you are looking for holistic support without judgement, and without Cry-it-Out, you’ve come to the right place! Interested in learning more about my services, and how I can help your family? Book a free discovery call at www.slumberbunnies.com
