4 Things You Can Try Tonight To Get Your Child Sleeping Better (So That You Can Also Sleep Better)
/1. Turn that heat down!
Sleep.org tells us that an ideal temperature for children’s sleep is between 65 and 70 degrees Fahrenheit. Children, like adults, sleep best when they are warm and cozy in a cool environment. Having the thermostat set at a cooler temperature and putting them in pj’s and a sleep sack (or blanket if they are old enough) should be perfect. Keep an eye on the temperature in their room and make sure that it stays consistent.
2. Keep stimulation out of the room
Last Christmas I made our 4-month-old (who wasn’t sleeping btw) the cutest mobile; I am in no way crafty so this was a big feat for me. Right around this time is when we hired a Sleep Consultant and she told us to get rid of it. Although it was soul-crushing to me, it makes sense. Every time he looks at it he gets so excited waving his arms and legs around because he loves it so much – not the greatest for creating a calming sleep environment! I always suggest to parents to remove anything from the crib or room that can be distracting their baby or child from sleeping; so get those mobiles, things that light up, and toys/stuffies out of the crib/bed!
I also like to suggest having a white noise machine (these are the ones we have) in the child’s room to block out any unwanted sounds from outside or in your house (cue the noisy older siblings!).
3. Keep it Dark!
Any amount of light, whether it’s natural or artificial, tells our brains that it is daytime, and therefore not time to sleep. So, it’s really important to keep the room as dark as possible for both naps and bedtime. You can get some great inexpensive blackout shades or curtains; I have also had clients use tinfoil, which is a super inexpensive way to do it! You may also want to put a rolled-up towel at the bottom of your child’s door to prevent any light entering the room that way.
A note about bedtime: Melatonin (the good sleepy drug) starts to naturally secrete 1-2 hours before bedtime, however, any light source can interfere with that production. If possible, dim the lights around the house an hour before bedtime, and, particularly important: make sure there is no screen time at least an hour before bed. The blue light emitted from screens is especially detrimental to a child’s shut-down process!
4. Predictability is Key!
Kids of all ages thrive on predictability – having a predictable bedtime routine is so important, especially for babies. All of the steps in a bedtime routine are cues to the body that sleep is coming. Very quickly after implementing a bedtime routine, your child will start to recognize the steps, and their body will start winding down, preparing for bedtime. Every time we go into the bathroom to start our 9-month-old’s bedtime routine he starts sucking his thumb (which in his world means sleep) - he already knows that bath=sleep!
There you have it, 4 things you can do TONIGHT to start your kiddo on the road to better sleep. Of course, teaching your child great sleep skills isn’t going to happen in one night – it takes a lot of diligence, dedication, and hard-work on the parent’s part; but let me tell you – it is SO worth it.
Giving your children the gift of sleep is one of the best things you can do for them.
Until next time,
Kirsten