Are you having difficulty with getting your children to settle at bedtime? Are they restless or looking for “one more” reason to get out of bed after lights off? Using Bluebee as part of your child’s bedtime routine can set up invaluable habits for good sleep hygiene. What’s that? Sleep hygiene is a set of routines or habits that establish a smooth transition to sleep well. Kids that have consistent routines can recognize that it is bedtime. They then begin to anticipate what is coming next and relax. Kids that don’t have established routines often barter or attempt to control transitions in attempts to decrease the stress of what’s to come because they don’t know what to do.
We all know that a good night’s sleep prepares you both mentally and physically for the day. But how do you not only prepare your kids as well as yourself for a good night’s sleep? As stated above, establishing a consistent routine is essential. Consistent does not have to be the exact same thing, i.e. When my oldest was just a baby; I used to read him the book Ducky Quack Quack every night. I read it to the point where I just couldn’t read it anymore. I didn’t give a hoot if Ducky quacked or not! And so, on the night I rebelled, my son would not go to sleep. I asked my husband, “What’s wrong?” and his response? “No Ducky Quack Quack”. I realized then; I had painted myself into a corner by not just reading a book but by reading the same book every time interfered with teaching good sleep habits.
Here are some suggestions, including using Bluebee to help set everyone up for some quality shut-eye: https://www.bluebeepals.com/parents/
- Make sure everyone in the family participates in some form of movement every day. Whether it is playing on a playground, dancing to oldies, or walking the dog putting some exercise in the day will help everyone sleep better. Exercise not only does your body good but improves sleep too. Although the rationale is not fully understood, regular physical movement promotes quality sleep, length of rest, and may reduce the stresses that may make your sleep restless.
- Establish a consistent routine – about 2 hours before bedtime. Announce its time to start getting ready for bed.
- Exposure to natural light helps the body naturally sync to the time of day. Daylight and the onset of darkness set up one’s own circadian rhythm or sleep-wake cycle. Begin by reducing or limiting screen time at night to allow the body to adjust to the time of day naturally. Some devices can be set to help reduce exposure to blue lighting for specified hours.
- Avoid heavy foods or carbonated drinks. These just become unsettling in tummies before lying down. Eating late at night may also establish an unhealthy routine and weight gain that prolongs going to sleep.
- Taking a bath or reading a book, are peaceful, quiet time activities that promote relaxation. While a warm bath fosters sleepiness, listening to a story has many benefits for both better sleep and healthier brains.
We will discuss how to use Bluebee in part two for healthier sleep and to promote better synchronization between the body’s systems.