How are the little dreamers handling the days after a lengthy break? If they (or you!) are still tossing and turning with the challenge of readjusting to early mornings, here are some strategies in a handy acronym to ensure the whole family slides back into the cozy routine of everyday life, without losing any Zzzs:
REGULAR SCHEDULE: Stick to a consistent sleep schedule
- Our bodies operate on a circadian rhythm, a natural internal clock that regulates various physiological processes, including sleep-wake cycles. Consistency in bedtime and wake-up time helps synchronize this internal clock, promoting the release of sleep-inducing hormones like melatonin at the appropriate times
ENVIRONMENT: Create a comfortable and relaxing sleep environment in a dark room with a nightlight and a comfortable temperature
- Darkness signals the brain to produce melatonin, a hormone that helps regulate sleep. A dark room, along with a comfortable temperature, promotes a conducive environment for quality sleep. A nightlight can be helpful for those who may be uncomfortable in complete darkness, as it provides a minimal and sleep-friendly level of illumination
SCREEN TIME: Limit exposure to screens before bedtime by putting them away an hour before bed
- Electronic devices emit blue light, which can suppress melatonin production and interfere with the circadian rhythm. By limiting screen time before bedtime, especially an hour before, individuals reduce exposure to this disruptive light. This allows the body to naturally produce melatonin and prepare for sleep
TUMMY-FRIENDLY: Avoid foods and liquids that may not sit well before bedtime
- Digesting food requires energy and can cause discomfort, potentially disrupting sleep. Certain foods and liquids, especially those that are known to not sit well with your child, may stimulate the digestive system and interfere with the ability to fall asleep. Choosing light, easily digestible snacks or avoiding eating close to bedtime helps in promoting undisturbed sleep. Click here to pop down to the bottom of this post for some light snack suggestions
UNWIND: Engage in calming activities before bedtime. A good routine would be to use a song/phrase that signals the final step before sleep like “good night, sweet dreams,” or “see you in the morning”
- Engaging in calming activities before bedtime triggers the relaxation response in the body. This includes the release of neurotransmitters such as serotonin, promoting a sense of calmness. Establishing a consistent routine, such as using a specific phrase or song as a signal for bedtime, can also condition the body and mind to associate these cues with sleep
PHYSICAL ACTIVITY: Incorporate regular physical activity into your day
- Regular physical activity has been linked to improved sleep quality. Exercise helps regulate circadian rhythms, reduces stress and anxiety, and promotes overall physical health. It is important, however, to time exercise appropriately, avoiding vigorous activities close to bedtime, as they may have an alerting effect
With some minor tweaks, the same advice applies to adults. Having a good bedtime routine and a comfortable sleep environment, avoiding screen time before bed, keeping an old-fashioned alarm clock on the nightstand instead of a smart phone, and cutting down on caffeine and energy drinks later in the day are all ways to improve our chances of getting a good night’s sleep so we can better deal with the new adventures that our families have in store for us the next day. Sweet dreams, everyone ❤️.
LIGHT SNACK SUGGESTIONS:
Yogurt with Fruit: A small serving of yogurt with fresh fruits like berries or banana can be a tasty and nutritious option.
Whole Grain Crackers with Cheese: Whole grain crackers with a small amount of cheese provide a good balance of carbohydrates and protein.
Sliced Apples with Nut Butter: Apples are easy to digest, and pairing them with a small amount of nut butter adds healthy fats and protein.
Oatmeal: A small bowl of plain oatmeal with a touch of honey or a sprinkle of cinnamon can be a comforting and filling bedtime snack.
Banana with Almonds: Bananas are rich in potassium and easy to digest. Pairing them with a few almonds adds some healthy fats and protein.
Greek Yogurt Parfait: Layer Greek yogurt with granola and a drizzle of honey for a delicious and satisfying snack.
Air-Popped Popcorn: Popcorn is a whole grain and can be a light snack if prepared without excessive butter or oil. Season it with a little bit of salt or nutritional yeast for flavor.
Cottage Cheese with Pineapple: Cottage cheese is a good source of protein, and adding pineapple provides a sweet and tropical touch.
Rice Cakes with Hummus: Rice cakes are a light and easy-to-digest option, and pairing them with a small amount of hummus adds protein.
Smoothies: A small smoothie made with yogurt, banana, and berries can be a tasty and refreshing option. Avoid adding caffeine-containing ingredients.