Have you ever found yourself counting sheep waiting for your bubba or kids to get to sleep? Or perhaps you are the night owl of the family trying to get to sleep yourself? The good news is, you’re not alone and there’s actually some really great things you can do to help that work far better than counting sheep. Try picking just one at a time, implementing them for yourself, your child or your family and seeing which ones work best for some sweet dreams on cloud nine.
When it comes to reasons most children and people can’t get to sleep and stay asleep, stress is pretty high up there, literally, it’s number one. A great way to de-stress is to create wellness rituals and habits that foster a stress-free environment for your child. Calming music, cutting screen time down before bed, making sure your room is dark enough (child depending, sometimes a soft night light might be needed) , taking a bath, deep breathing, a calming hot drink (Captain Calm is our go-to) stretching and yoga are all great ways to relax your mind and body. Try just one at a time and see which works best for your child, remember, each child is different.
2. Consistency is key baby
Creating a consistent bedtime and routine tailored to each individual child's needs will see them get the best sleep possible. Getting to sleep and waking up at the same time each day (yes, even the weekends) creates a great circadian rhythm in your child's body. Irregular sleeping patterns can cause a drop in melatonin levels which our brain needs to sleep. Consistency will create better sleep long term, our brains love a routine more than a daily planner, and even though your child may hate routine, their body will love it.
3. Food for thought
The foods we eat and the times we eat them can heavily affect our quality of sleep. Eating too close to going to bed can cause indigestion, as can stimulants and heavier foods, avoid these too close to bed time. On the flip side, there are foods that can actually aid your children in drifting off to dreamland. Foods to help you sleep is a whole other blog, but we took the liberty of doing all the research and put the best of the best like bioavailable magnesium, vitamin D, B vitamins, soothing passionflower, lemon balm and chamomile to make the most delicious combination inside our Captain Calm.
4. Daily movement
Most children have lots of energy, so making sure they have time to get this out is vital. Be sure not to stimulate their minds or do too many activities with lots of movement too close to bedtime though, this can be too stimulating and keep them up, no thanks. As a general rule of thumb, keep physical activity to a minimum at least 2 hours before bedtime.
5. A safe and sleepy space
Creating a safe and peaceful environment will help your child unwind and let the body and brain know that it’s time for bed. Kids are far more likely to sleep when they feel safe. Try making their sleep environment as comfortable as possible; soft sheets, a good room temperature, breathable pyjamas, a salt lamp, a toy to guard from scary monsters or an essential oil spray can all help in creating a safe and calm environment.
Sleep affects how kids function each and every day, so much more than beauty sleep right? It’s why we created our newest calming and soothing superfood Captain Calm, great for the whole family, especially the fussy and restless little ones, plus the flavour is a dream (pun intended).
~This blog is for informational purposes only, regardless of the advice of holistic health practitioners and research. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. Please obtain medical advice relevant to your particular circumstances from your health professional.