Do you ever find that you sleep better some nights than others? It could be the feel of the bed, the sounds you hear, or what you did before bed. Over time you have learned what helps you sleep and what time is ideal for you to go to bed and wake up. This becomes your rhythm!
If you are not currently sleeping well – all of the concepts I talk about for helping children sleep through the night – apply to you as well! That means that you may need to make changes to the habits you have created – some that may be inhibiting your ability to get restorative sleep.
“My child just does not need much sleep”
Do you have a child that is not sleeping, and you have chalked it up to, “they are just not a good sleeper – they never have been?” If you have found yourself saying this then I really encourage you to look at the checklist and see if there are some modifications you could make. Small changes can make a huge difference when it comes to sleep!
The environment matters
The environment in your home, as well as your child’s bedroom can make a difference in how easy it is for them to fall asleep and stay asleep.
In my free download Keys to Peaceful Sleep, I talk about the environment being one of the four key elements in helping people have a good night’s sleep. The environment includes the activity level, energy level, and lighting.
Your child’s bedroom should be a place they like to go to relax and rest. Look for these elements:
- Use a color that is comforting and relaxing – not bright and stimulating.
- Install room darkening curtains.
- Lighting that can be dimmable or use a lamp rather than an overhead light. If using a nightlight place it behind something so the light is not right near the bed.
- Remove toys so they are not tempted to play when it is time to sleep.
- Remove all electronic screens.
- Consider having a lovey that your child finds comforting.
- Consider white noise if you worry about noises waking your child.
- Establish a calming routine to signal that it is time to sleep.
Start to wind down an hour before bedtime. That means limit roughhousing or activities that would heat up the body. Lower the lighting in the home to let the mind and the body know that it is time to slow down and prepare for rest.
It is very common for parents to offer children screen time before they go to bed. In fact, I know many adults use it to relax as well. The trouble with screens is that the blue light and the activity on the screen stimulates the brain, even though the body is not moving. It is best to limit all screens at least one hour before bed.
If your child is not sleeping well, consider making some modifications that could help you and your child get better restorative sleep. You can read more in the free download: Keys to Peaceful Sleep. In that, you will find my best tips for getting the best restorative sleep!
As always – I am here to help you because sometimes just reading about how to do something does not get you the results you hope for. When we work together, you will receive a custom plan that works for your family and your specific situation. Most importantly, you will get results!
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I look forward to walking with you on your parenting journey!