Day 10: Get a Good Night's Sleep

Updated: May 1, 2020


Catch Your Zzzzzzzs

Some tips to help you and your littles get the sleep you need:

  1. Maintain good sleep hygiene. The bedroom, and especially the bed, is for sleeping, not for work or socializing on Zoom. Try to stop screens a half hour to an hour before bed. As much as you can, go to bed and wake up at the same time. 7 days a week. And don't sleep with your phone.

  2. If you wake in the night, don't lie there tossing and turning for longer than 15 minutes. If it's been longer, get up, don't turn on any lights and don't check the time or your phone. Use the bathroom or make a loop of your house, get cold and uncomfortable, then go back to bed. Snuggling back under the covers after this ritual may ease you back into sleep.

  3. Use relaxation strategies or calming behaviors immediately before bed. Read, preferably not on a screen because of the stimulation caused by the backlight. Draw. Meditate. Lead your child through a progressive relaxation exercise such as tightening then relaxing all of the muscles in their bodies starting with their feet and working up to their heads. Or, guide them through a visualization exercise of their body slowly being enveloped in a warm, glowing light. Give your child a head massage. Ask for one yourself.

Sleep tight.

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