Part 1: Creating a strong foundation through Healthy sleep Routines
You wouldn’t want to build a house on a faulty foundation, would you? Or use frayed wires in your electrical system? In the same way, we don’t want children to miss out on life opportunities because they don’t have strong building blocks for their bodies and minds.
“If our end goal is building families and children that thrive, the first and most basic line of defense is building bodies and minds that can work at their full capacity.”
If our end goal is building families and children that thrive, the first and most basic line of defense is building bodies and minds that can work at their full capacity. To do that we need to provide the basic materials for development. Some of the things necessary may be obvious, such as healthy food, water, safe shelter, but other things might not be as evident such as adequate sleep, sensory experiences, and play opportunities.
I fully understand that some people enter the world with minds and bodies that work differently or look differently than others. Others people encounter sensory challenges or trauma that impacts their engagement in the world around them. This is not about “fixing” people, rather it is a part of a larger picture to help people operate at their best. While some children my be considered “typical” and others may be” neuro-diverse” (thinking and learning differently), all children benefit from having a strong physical and developmental foundation.
Children do not grow in isolation. They grow and develop in the midst of caring relationships. My hope is that I can come along side you in your parenting or caregiving journey and we can work together to learn the best daily strategies for you to help your family function with less stress and improved well-being for all.
Building strong bodies and minds is the first layer in a complex interrelated dance between a person and their environment. As parents or caregivers, you play a tremendous role in that relationship.
Today we are going to focus on how to optimize factors that reside within a child by supporting healthy sleep routines. In coming weeks we will address some more factors including how to provide optimal sensory support, how to provide optimal play opportunities, and how to nurture felt safety.
Is your child getting adequate sleep?
The American Academy of Pediatrics recommends the following times of sleep for each age group: 10 - 13 hours for children ages 3-5 (including naps), 9 - 12 hours for children ages 6 - 12 and 8 - 10 hours for children ages 13 - 18.
While the amount of sleep a child needs varies from person to person, the ranges displayed in the graphic reflect the average needs for that age group. Getting a bad night’s sleep is not just about being cranky the next day. According to John Medina in Brain Rules, disrupted sleep or loss of sleep can decrease attention, executive function, working memory, quantitative skills and even fine and gross motor skills. In addition, insufficient sleep is linked to higher injuries, obesity and depression. You can see how a lack of sleep can have an impact on your child’s function at home and at school.
Some general tips for getting your child the sleep they need are:
Routine. Routine. Routine. - You are going to hear this word a lot in my work with children. Setting routines and habits that are predictable and sustainable are essential for low stress levels in the home. Not only keeping a consistent time of going to bed but having a routine that is the same most nights helps children know what to expect. An occasional change in plans is okay but as much as possible keep things consistent. For example, brush teeth, read a book, tuck in, lights out.
Give verbal warnings of when bedtime is coming. For example, “First we will eat dinner, then we will have a bath, and then it will be bedtime.” Ask them what comes next along the way so they are part of the process.
Play calming music or nature sounds during bedtime preparations. This calms the body and signals it is time to slow down. A noise machine can block out distracting noises in the home.
Limit liquids an hour or two before bedtime to prevent trips to the bathroom during the night.
Provide visual cues for wake-up time. For children who get up too early, a clock that provides a visual cue when it is acceptable to wake up can be helpful. This clock is a good choice for toddlers, while this one is good option for older children as it can help with learning to tell time.
Support a child’s sensory needs by making sure they aren’t annoyed by tags or textures on their pajamas or sheets. Is the temperature conducive to sleep? Is it too hot or too cold? Do the window coverings block out enough light? Are there distracting odors? Or can you use smells to their benefit? Some people find lavender balm to be calming and beneficial to sleep.
Avoid screen use close to bed time. Studies show that the blue light emitted from devices like cell phones, tablets and computers can disrupt sleep cycles by delaying the production of melatonin, a natural chemical that induces sleepiness. This leads to a decrease in the amount and quality of sleep, causing tiredness the following day.
Not only are these tips good for your children but they ring true for adults as well. A well-rested household is one step closer to a peaceful household. Well rested brains think more clearly and have a bigger window of tolerance when the unexpected happens. Adequate sleep and good bedtime habits are one piece of the puzzle that will help your family thrive.
Sweet Dreams!
Disclosure: (Sounds official, doesn't it?) Here's the deal...I want to be completely honest with you and I want you to be able to trust me. I only recommend things that I have tried or believe are worthwhile. That being said, I DO use affiliate links that allow me to earn a commission from things you buy with the links I share. It doesn't cost you more, but I DO want you to know that. It helps me keep my business going. Enough said.)