We know it is incredibly hard to establish and monitor bedtime routines when you are working, juggling multiple responsibilities, and often tired yourself. Here are a few simple ways to help the whole family get a better night's sleep...
Set yourself up for success...
1. Minimize nighttime prep work that delays bedtime. Prepare dinner in advance whenever possible - leave items slow cooking, or prepare the night before and refrigerate or freeze. Try making meals in large quantities and spread them out through the week.
2. Aim early. Whatever bedtime is ideal, aim for 15 to 30 minutes early so that you truly have time for both you and your child to unwind without the added stress of rushing.
“If an earlier bedtime isn't possible, but you feel your child is overtired during the week, try and hit an earlier bedtime on the weekends and protect those naps as best you can.” (McGinn, 2015)
Consistency is key...
3. Get children going to bed at the same time every night. Talk through bedtime steps with them so that they are learning that it is a routine and practicing it. That way, when needed, they can do it without you.
4. Create a calming sleep environment and preserve it as a separate, safe, and inviting place. If siblings or family members share the sleep space, have them work together to create their own consistent and self-designed spaces within that space.
Parent Resources:
References:
McGinn, A. (2015). Bedtime help for working parents. YMC. Retrieved from https://www.yummymummyclub.ca/blogs/alanna-mcginn-a-good-nights-sleep/20150524/realistic-sleep-tips-for-the-working-parent.
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