Guide to sleep during Lock Down

During these uncertain times it can be easy to get yourself and your children into habits that perhaps you can't maintain when a normal routine returns. With nowhere to go and not a huge amount to do it can be easy to let the routine slip. I have had lots of people contact me in despair over a change in their child's behaviour, mood swings, meltdowns and have generally lost their smile. I am hearing of this happening to all ages of children and adults too. A Lot of people put this down to the current limitations, which to a certain degree is true. However, I believe that now, more than ever, we need to stick to our routines at home.

I saw this great chart (pictured) circulating on social media and it has really helped adults and children focus their attention and ease anxiety. I would like to add ‘my bed time routine’ to the circle in the middle. It is so important that we get enough sleep, good quality sleep that restores us for the next day. So here are my 3 essential rules for a good night sleep that to be honest applies to adults and children!

Get outside, every day.

Even if it's for just 20 mins. The exposure to natural vitamin D, even on a cloudy day, helps to produce the sleep hormone that helps us sleep well. If you are isolating, sit in the window and if you are feeling brave, open it, rug up with a blanket and coat, read a book or listen to music or a podcast to pass the time

Go to bed on time

Don't let your kids stay up late. Children grow, process, de-stress and develop mentally and physically whilst they sleep. So to cut it short doesn't make sense. Treat every night like it's a “school night” and have a solid bedtime routine. Pop up stairs before the children, turn down the lights, draw the curtains, pull back their duvet and hide all screens! If you find yourself rushing, go up stairs earlier so you can enjoy the process rather than frog marching everyone and ending the day on a low

Eat well

Snacking is so detrimental to sleep. It interferes with our main meals of the day, so we perhaps don't eat a full meal and then find ourselves hungry again shortly afterwards. Small children need to learn what it feels like to have an emptier tummy. Otherwise when they do wake in the night with an empty feeling, they are not used to it and before you know it you are feeding your child all through the night!