Do you find yourself waking at night, feeling wide awake and unable to return to sleep? Did you know that approximately half of women and men suffer from insomnia, according to Stats Canada in 2017? I believe that this number is much higher during the pandemic where stress and anxiety have increased for many.
If you are looking for solutions, here are my top 4 tips for managing a night waking so that you can return to sleep more easily at night.
- Get out of bed and move to a different room in the house once 20 minutes have passed. Keep lights low, and do a relaxing activity such as some light reading. Once 20 minutes have passed or you begin to feel sleepy, then return to your bed. Doing this will allow you to associate your bed with a positive place where you can sleep easily, rather than not.
- Practice good sleep hygiene by waking up and going to bed at the same time each day. Have a relaxing bedtime routine most nights without screens at least 1-2 hours before going to bed.
- Decrease stress by controlling what you can. We may not always be able to change our circumstances, but we can move more during the day, keep healthy food on hand and breathe in the fresh air. Making positive changes to your routines will allow you to sleep more easily at night. Work with small actionable steps. Just a few minutes a day can positively impact your sleep.
- Create a list if stress and anxiety are keeping you awake. Write down everything that is on your mind at bedtime, or if you wake at night. Reading the list the next morning can help to improve stress during the night. You will always be able to find a better solution to the problem after a solid night of sleep!
Feeling ready to improve your sleep now? Schedule a complimentary call with me here.
Children are soon ending a long break from their last “normal” day at school. This is a time when I typically receive many questions about getting children back on their sleep schedule. However, this year could prove to be a bigger task than most if late nights, sleeping in, and a lack of routine have been happening regularly. Here are my top sleep tips for getting sleep back on track by September!
Get back on track now.
When does your child’s school day start and how much time is needed to have breakfast, get ready and commute to school? How much sleep is needed for your child? Make sure they are getting to bed early and receiving the appropriate amount of sleep for their age.
Have a bedtime routine.
Start working with a consistent bedtime routine each night. If bedtime has been later than it will be when school begins, start to adjust your child’s clock by 15 minutes every couple of days until you arrive at the desired bedtime.
Prioritize health.
Make sure some time outdoors with fresh air is happening regularly. The best hours will be when the school day is complete. This allows time to take a break, have some exercise, and get some fresh air. Hydrating properly, eating healthy food and having dedicated time to spend together as a family will also help maintain positive mental health for your child and the entire family. Placing importance in these areas will help your child sleep more easily at night.
Prepare you child for a different kind of school year.
Has your family decided to learn at home or attend school? Are they aware of what a “cohort” is or the importance of social distancing? Have some simple conversations about what school will be like:
- What are they looking forward to?
- Explain how the school year might look different and how some things might feel okay for them and some might feel different. Maintain a positive outlook while listening and validating their thoughts. If they are worried or concerned find ways to reassure them.
- Discuss the importance of proper handwashing and wearing a mask if it is necessary.
Keeping your child aware and keeping their mind at ease, can decrease the chance that your child will have a difficult time sleeping at night.
Have questions about sleep for your child or yourself as we approach new routines this September? I welcome you to call and schedule a free consultation here.
This has been a difficult time for many, especially children. Not only have our lives changed dramatically, theirs have as well. They are especially sensitive to the tension and stress parents are experiencing, which means they may feel more drained, and certainly more tired. Prioritizing sleep is essential for your children and family right now. Below I share four main reasons they need sleep, and what initial steps we can take to keep routines and sleep schedules on track during this time.
Children thrive with routines
Children thrive with routines, and truthfully, we all do. Even with most activities, schools and businesses closing, together with our social distancing, we can do something. We can control healthy habits, especially sleep. In a world that is feeling uncertain, having bedtime routines in place enables children to feel safe, secure, and rested. For example, if children usually go to bed at 7:30 P.M. and wake at 6:30 A.M. then stick with a similar schedule now. I also recommend eating together at regular mealtimes and maintaining a general weekday schedule. Keep a more relaxed weekend schedule for children and the entire family.
Sleep is crucial for their health
Proper sleep hygiene allows children to have better focus, improved energy, and boosts their immune system. Right now, focus on what you can do in terms of honouring healthy habits. We likely have more time than ever before, to eat more healthy, drink lots of water, and honour our sleep. Many children know we are trying to keep our bodies healthy right now. Have a simple conversation about how honouring our sleep is going to help with this, and make sure that you are doing this for yourself as well. Children will learn to value sleep when they see their parents doing this for themselves.
Use a Sleep Meditation
For additional help with sleep, there are some free online resources for children and parents. We have used these in our home.
- Calm is a free online meditation App that offers support during this time.
- Elaine Martin also shares some amazing sleep stories for children. I am a huge fan of her work!
Where to start
Implement a bedtime routine for your child starting tonight. If things have fallen off track with the whirlwind that has affected all of us in the world, just create a plan to begin now. Here is one example of a typical bedtime routine for children over the age of three years.
Step 1: Decide on a bedtime.
- Anywhere between 7 P.M. – 8:00 P.M. is ideal for most children.
- Plan your dinner time and evening to ensure this time works. Tip: Give yourself a 15-minute buffer when considering your schedule to allow for more time.
Step 2: Create a bedtime routine together.
- Create a visual chart for them to use!
Step 4: Enjoy this time.
- Now more than ever before, is the time to connect, slow down, and be present with children.
Step 5: Do your best.
- The night before, plan the next day, re-evaluate, and make changes. Allow your child to explore different options or ideas for tomorrow.
If you have any questions about getting proper sleep for your child or yourself, I encourage you to schedule a FREE consultation here.
Wishing you and your families the very best in sleep and health as we navigate through this time together.
Sleep well,
Diane
Many parents have children at home while trying to juggle the household, work from home, and socially distance themselves. As a Sleep Consultant who works with tired families daily, I know this often creates even more demands on families raising young children.
Together with rested families in the Sound of Sleep Consulting private Facebook group, we have come up with some activities that are fun, easy and creative for babies and children.
1. Sensory play
Anything that stimulates the senses: touch, smell, taste, movement, sight and hearing.
Try play dough, dry pasta, coloured tissue paper in empty boxes, or fill up jars with soap, water, ice cubes, sparkles or anything else on hand to create a magic potion.
2. Create an invitation to play
Take a divided container (or use individual containers/bowls) where you can place some toys, playdough, and an assortment of items and let your child create using their imaginations.
3. Paint on a window
Use a ziploc bag, add some paper and squirts of paint. Zip up tight and tape it up for extra security, ensuring no leaks. Tape it to the window, and let your toddler, preschooler, and even an older child enjoy creating his masterpiece. Let your little one’s art work dry, and hang in an extra special spot!
4. Workouts
We all need some exercise to stay healthy, produce happy hormones, and of course for better sleep! Babywear while doing a YouTube workout, or place your little one on a playmat while you interact with him. Join a local virtual workout class like FitMom, or give your child some hip hop music to dance and move their bodies too. Have older children create a workout play list on one of the many apps such as Spotify.
5. Create a band
Let your child take items from around the house to use as drums, and grab some spoons as drumsticks. In our family, we all have shirts from our annual Terry Fox run and became the Terry Fox Rock Band. We wore the shirts while working and our children created the music and performed for us.
While our stress levels can increase during this time, I notice a reconnection to more simpler times at home. Thankfully for many of us, with are home with those we love. I encourage everyone to take the time to accept the things we cannot control, love yourself and those you love. Who knows? You may even have fun doing one of these ideas, and experience a therapeutic connection.
Remember to honour your sleep as well. As a Sleep Consultant for babies, children, teens and adults, I know this will provide you with a stronger immune system. Rest and sleep will also decrease any additional stress and anxiety. This is needed more than ever during these trying times. I encourage you to schedule a free call here.
Wishing you the best in sleep and in health,
Diane
It’s nighttime, yet the idea of going to bed sounds more like a nightmare rather than sweet dreams.
Why?
Chances are you likely can not fall asleep or stay asleep and are dealing with constant insomnia. These symptoms include:
- Going to bed at a reasonable time, but laying awake for hours.
- Falling asleep easily, but waking up and are unable to fall back to sleep.
- Or the worst yet, not sleeping at all.
Experiencing insomnia is no joke! In fact Stats Canada reported in 2007-2013 that 43% of men and 55% of women between the ages of 18-64 years of age have trouble going to or staying asleep. Based on what we know about the increase in technology, the constant demands to do more in a 24-hour day, we can suspect that these numbers are on the rise.
There are 2 common reasons that insomnia is becoming a major health crisis
1.Technology: Screens emit blue light which directly interferes with our sleepy hormone, melatonin.
Solution: Many of us do not need to reach for a melatonin supplement, but can become more disciplined with turning off our electronics at least 1 hour before bedtime, keeping our phones out of the bedroom and answering only necessary emails . Even if you fall asleep quickly, the disruption to melatonin before bedtime will increase wakefulness throughout the night.
Additional tip! Rediscover a new passion, draw, read a book, a magazine, take a bath or meditate to replace evening television or scrolling social media.
2. Stress: Although stress is a normal part of our lives, it is not meant to be a constant state of being throughout the day. This only increases cortisol levels. The stress response created by the sympathetic nervous system (also known as “fight or flight”) is great for times when we need to be on high alert as it can help you escape any life threatening situation. However, it also increases blood pressure, damages blood vessels, promotes a build up of fat stores and of course, keeps you wide awake at night if not kept in balance.
Solution: Create a 30 minute bedtime routine so that you have time to unwind before going to bed. This will not only help you fall asleep more easily, but it will also help you to stay asleep.
Additional tip! Give your body the time it needs to rest during the day. Take a walk at lunch, meditate for 5 minutes, read a good book, spend time with a phone call, or visit a friend or a family member.
Of course, if you are struggling with sleep, your health, and increasing stress, you are not alone. I would like to chat more about your sleep challenges so that you can be your best self again! I welcome you to schedule a free Discovery call here
Sleep well,
Diane
- Get into comfortable pajamas.
- Read or take a bath with dim lights.
- Drink chamomile tea.
- Keep your bedroom cool and bedroom free from clutter.
- Turn lights out.
If you are struggling with sleep, your health, and feel increasingly more stressed with less hours in your day to do it all, you are not alone. I would like to chat more about your sleep challenges so that you can be your best self again! I welcome you to schedule a free Discovery call here – https://my.timetrade.com/book/6PZFG
Sleep well,
Diane
Do you notice……everyone is B-U-S-Y? I hear it when I am at the park with my children, at the grocery store, before a work meeting, and of course when I dig in to find out why someone is not sleeping at night.
“I am so busy.”
“I can’t wait for the weekend. Work has been so busy.”
“Wow, that was such a busy weekend. I did not stop.”
“I am so tired. I will sleep when I am dead.”
Not to be harsh but SO many people say this. Please.stop.saying.it.
It may be the endless to-do list that got done or did not get done. I often wonder, are we stuck in filling our days with more than we can handle?
Why are we unable to share the moments we sat with our child for 10 minutes at the end of the school day, the glass of wine that we shared with our spouse, or a good book that we have read? Life ebbs and flows so busy times are normal. The question I often ask clients is, “Does it have to be our constant state of being?”
Busy, I have fallen in the “busy trap” myself and it enabled me to pause and reflect on what mattered the most to me in my life and fully understand the necessity for rest.
Sleep is so much more than 8 hours at night with a bedtime routine, although I am a huge fan of course! I am going to share my top 4 tips for slowing down hoping these will enable you to begin to sleep and live better starting now.
- Find ways to slow down. Doing this will eliminate being in “fight or flight” mode which that produces cortisol and zaps our energy. Keep it simple: a 10-minute walk at lunch, taking a bath, reading a book, chewing your food while away from your desk, journaling or meditating.
- Create boundaries. Honour your sleep. Doing more on less hours of sleep is only going to make you tired, irritable and less productive. Provide yourself with 7-9 hours of sleep most nights of the week. Know when you need to wake up for the day, and count backwards to find your best bedtime.
- Stop scrolling. Blue light interferes with melatonin and often increases stress with the good and bad news often shared on social media. Set an alarm for 10-minutes of scrolling time and then stop and make sure that you are off all screens at least 1 hour before bedtime.
- Ask for help. We can’t do it all! If someone offers to help, say yes please! And don’t be afraid to ask a family member or a friend for help, hire a housecleaner, or order groceries online if it helps during a busy week.
If you are struggling with sleep, your health, and feel increasingly more stressed with less hours in your day to do it all, you are not alone. I would like to chat more about your sleep challenges so that you can be your best self again! I welcome you to schedule a free Discovery call here – https://my.timetrade.com/book/6PZFG
Sleep well,
Diane
As you approach the end of September, it is normal to feel tired! It has been close to a month since your summer holiday season has ended. There are new routines that have begun since Labour Day, with the beginning of extracurricular activities, back-to-school and day-care. Fall is the time that you might be craving a little bit more sleep so that you are better equipped to deal with the busier days ahead – BUT is your child prepared? If your child has not yet gotten back into the groove of his regular sleep routine, now is the time!
Here are four great sleep tips to get you and your child back on track with sleep so that he can feel more energetic, focused for learning new skills, and be healthy – after all, sleep is the best medicine!
Educate About Healthy Sleep
Starting to teach our children about the benefits of sleep now is key! We easily speak with them about healthy eating, drinking lots of water, and exercising. Sleep is incredibly important for their well-being too. Discuss how sleep will allow them to play a favourite sport better, learn how to play a favourite instrument, and be more creative with art. Providing examples of the consequences when parents do not get enough sleep is also helpful. Perhaps our mood or patience levels change or we are more likely to get sick. This helps them to understand the benefits of sleep and reasons why they will want to reach their sleep goals. Understanding why is incredibly important!
One-on-One Time Before Bed
Include undistracted time with children after dinner time and before the bedtime routine begins. Eliminate all electronics, television, cleaning supper dishes and instead, spend time together. This creates time for families to slow down and see one another at the end of a busy day. Even just 15 minutes every day can make a big difference in eliminating stress and impatience at bedtime, creating a calmer, more relaxing bedtime routine and sounder sleep throughout the night.
Plan Your Week as Much as Possible
The more organized we are going into each week, the less time it will take to get ready in the morning. Being prepared for the next day allows us to feel less stressed at bedtime and get more hours of night time sleep, helping parents and children feel more rested!
Use the following strategies to help you plan for the next day
Determine a time that bedtime needs to happen so that children are getting the proper amount of sleep for their age (9 to 12 hours for children under the age of 10 years old).
- Use bedtime and morning routine charts that your children can easily follow.
- Spend 10 minutes on the weekend planning weeknight meals.
- Plan outfits for the week while folding and putting away laundry.
- Pack bags the night before for day-care, school and work.
- Have a family calendar hanging where everyone can see it.
Lead by Example
By showing children that we are prioritizing our own sleep needs, we help them want to do it for themselves also.
I have realized that many adults too are suffering with poor quality sleep. If parents are struggling with their own sleep goals, speaking openly to children about their sleep challenges and what they are planning to do to make improvements will help. This allows parents and children to make positive changes together. Remember, children are always learning by example through their parents. Some examples of how you can make healthy changes to your own sleep patterns are:
- Shutting down electronics an hour before bedtime.
- Creating a bedtime routine for yourself each night.
- Honouring your own bedtime hour (the ideal time for adults to go to bed is 10:00 p.m., waking at 6:00 a.m.)
Remember to stay on top of healthy sleep for you and your child! Everyone in your family will benefit.
Looking for more help with sleep for your children? Follow Sound Of Sleep on Facebook or schedule a free consultation here to chat more about your own child’s sleep!
With the last long weekend of summer coming soon, the countdown is on for back-to-school! To ensure that our children feel rested and at their best when the bell rings on the first day, it is important to make sure that they are receiving the proper amount of good quality sleep.
If summer time took your children way off track with their sleep schedules (ie. they are sleeping until noon but are no where near the teenage years yet!) here are my essential sleep tips for getting sleep back on track, starting tonight.
Start an early bedtime now.
There is no time like the present to get your children into an early bedtime routine before the first day of class. Start now – make sure that children are going to sleep no later than 8:00 p.m. so that they can get 9-11 hours of much needed sleep! Children will go through 5 sleep cycles, 5-6 times per night and each one is essential to help them focus, be creative, solve problems and be in a good mood at school. Not getting enough night time sleep means being forgetful, grumpy, impatient and can cause difficulty listening to teachers. For children that are in their first or second year of Kindergarten (as young as 3 or 4 years of age in Ontario), be prepared for overtiredness. If they are showing signs of fatigue, such as having more melt downs than usual, then moving bedtime earlier by even just 15 minutes can help them become more rested.
Use bedtime/morning routine charts.
Bedtime routine charts are an excellent tool to help re-establish that bedtime routine that may have been lacking or non-existent during the more flexible days of summer vacation. Creating one with children is easy by talking about the different steps in their routine, using clip art for a visual and posting it in their bedroom.
Morning routine charts are also an extremely useful tool to help with getting back in the groove for busier mornings. Having a list for children with important steps like, brushing teeth, getting dressed, and packing their lunch will eliminate frustration and that rushed feeling before heading out the door. Having a chart is both a fun checklist that children enjoy using each morning and a mental checklist for parents to refer to as well!
Implement school wake-up time.
In order to set children up for success on the first day of school, begin implementing the morning wake-up time now. If children are still sleeping in later than they will on a school day, then it is time to push bedtime even earlier. Getting enough sleep means waking up easily on their own and feeling rested without an alarm or wake-up call from parents.
Morning prep.
Completing as many tasks as possible before school mornings is crucial to help the morning flow more easily. Decide on school-safe snacks to keep handy in the pantry along with grab and go fruits and vegetables, label all clothing and shoes before the first day, and select 5 days of school outfits with your child on Sunday night. Making a list of simple and nutritious dinners such as pasta, vegetables, and a protein or a taco night will minimize the after school dinner rush too. Decide on the weekend and refer to your list each morning!
Parent’s sleep needs.
Taking care of our own sleep needs as parents is essential to enjoying and succeeding in the awesome role of raising children. Be kind to yourself and make sure that you are getting 7-8 hours of uninterrupted sleep too. Turn off all electronics at least 1 hour before bedtime, and create your own bedtime routine to help yourself stay on track with sleep, along with your child, during the busy and fun back-to-school season!
Looking for more help with sleep for your children? Follow Sound Of Sleep on Facebook or schedule a free consultation here to chat more about your own child’s sleep!
Who doesn’t love summer with barbecues, the beach and holidays?? There is so much to enjoy and look forward to. But with little ones who thrive on sleep routines, it can really throw a wrench into those carefree summer days.
Who wants to mess with nap times or bedtime? Certainly not this Sleep Consultant or many of my clients who are now track. As a wife and mom myself who loves routine and in working with families, I have learned that there is a balance that needs to be considered concerning bedtimes and families having fun together. Here are my top tips to help keep your child’s sleep routine on track while enjoying some much needed flexibility.
1. Plan ahead
If you have a family holiday or weekend event planned when your child will be out past his bedtime, be prepared and plan ahead! Look at your summer schedule a month, as well as a week, in advance. Decide which events and outings will likely happen and plan strategies that will make this more manageable.
- Make sure that your child is well rested beforehand by planning less exhausting days with built in rest periods and “downtime”.
- If your child’s bedtime is going to be much later than usual, consider asking if there would be a separate room or space for your child to sleep while you visit. Bring the “pack and play” and a sound machine (if used at home) to help your child fall asleep with some familiar pieces. Plan ahead and bring the necessary and reassuring items from home.
- Use room darkening shades. Gro blinds are a wonderful product that you can bring with you and set up anywhere to create a perfect environment for sleep!
2. Consistency
As we know, consistency is important as it gives structure and reassurance to kids. Some tips to perhaps keep in mind.
- Do not put your child to bed later than 30 minutes past his bedtime. If you are staying out very late, plan a place where he can sleep.
- Replicate the bedtime routine or at least most of it. This is a strong cue to your child that it is time to wind down and prepare for sleep.
3. Get Back on Track
Summer is a season when families can quickly and easily get derailed with maintaining a solid sleep routine. When you are back from vacationing and returning to more regular days at home, it is important to return to your tried and true sleep routines. You may need to put your little one to bed 30 minutes earlier for a week following a very busy holiday so that everyone (yes, parents may also need an early bedtime!) can get caught up on much needed sleep!
4. Enjoy the Flexibility of Summer
Summer days come and go so quickly. Soon we will be rushing back to our usual routines in the fall. So make it a priority and enjoy this very special time!
Set up a complimentary 15 minute call with Diane for more solutions for your child’s sleep!
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