SLEEP HYGIENE - WHAT DOES IT MEAN?
Despite how it sounds, it’s got nothing to do with cleanliness.
Preparing for sleep is just as important as preparing for an important exam or preparing ingredients to make a meal. It’s a necessity if we want to succeed.
Our sleep quality and duration improve significantly when we follow a routine and maintain healthy sleep habits, this is what forms our sleep hygiene.
So what is sleep hygiene??
Basically… It is the steps we consistently follow to achieve the most restful and rejuvenating sleep.
GOOD SLEEP HYGIENE INVOLVES:
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REGULATING CIRCADIAN RHYTHM/BODY CLOCK
Helping our little ones get into a good daily rhythm with sleep times, feed times, exposure to daylight, playtime etc. that will help their internal clocks to form a steady rhythm that will contribute to easier settles and more restful sleep.
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OPTIMAL SLEEP ENVIRONMENT
Creating an environment conducive to sleep is one of the key factors that can improve our little ones' sleep. Things like:
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Utilizing white noise
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Ensuring the room is adequately dark
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Dressing bub in suitable sleepwear
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Eliminating visible distractions
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Creating a safe and comfortable sleeping space (bassinet/cot/bed)
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ADOPTING HEALTHY BEDTIME ROUTINES
Establish a regular bedtime routine that incorporates activities such as taking a bath or shower, putting on pajamas, reading books, engaging in some quiet play, brushing teeth, singing songs, and finally, settling down for sleep. 🙂
Why is it important?
Here’s 3 reasons why sleep hygiene is so important!
1. Healthy sleep habits help to promote the onset of sleep
Think about the activities that make us feel wakeful vs the activities that make us feel tired and ready for sleep.
Limit wakeful activities such as stimulating play, screen time, and physically active play during the winding down period before bedtime.
On the other hand, encourage calming activities that facilitate sleep and rest, such as reading, singing lullabies, or taking a bath.
These tranquil activities will aid in promoting the natural release of melatonin as bedtime approaches
Limit wakeful activities such as stimulating play, screen time, and physically active play during the winding down period before bedtime.
On the other hand, encourage calming activities that facilitate sleep and rest, such as reading, singing lullabies, or taking a bath.
These tranquil activities will aid in promoting the natural release of melatonin as bedtime approaches
2. Healthy sleep habits play a crucial role in regulating our sleep patterns (circadian rhythm/body clock)
Sleep is controlled by a 24-hour internal clock (also known as our circadian rhythm). This clock creates a rhythm of the day and night that helps us to feel awake and alert in the day and tired at night. Things that promote sleep regulation are:
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Having consistent sleep and wake times (establish age appropriate nap schedule)
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Light exposure during the day and reducing light exposure at night
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Consistent feeding schedule
3. A conducive sleep environment enhances sleep quality
A good sleep environment, with the right amount of light, low noise, comfortable temperatures, and overall comfort, will help bubs sleep better and feel more rested
A good sleep environment, with the right amount of light, low noise, comfortable temperatures, and overall comfort, will help bubs sleep better and feel more rested
Have we convinced you that maintaining good sleep hygiene is essential for helping your child establish a healthy sleep routine??
Get started with our routines guide here. x x
