QUARANTINE SLEEP SURVIVAL GUIDE

So I think we can all agree that these are extraordinary times, and as such, they require some extraordinary measures to keep everyone sane and halfway functional. For some of us, that probably means some big adjustments to the usual routine. This whole situation is, obviously, beyond crazy and we’ve got to do what we’ve got to do here, but I just wanted to drop in here and give you some tips to keep your children feeling secure and rested, and to help you keep your sanity while you’re at it.

STICK TO THE ROUTINE

Ever wondered why a game of peek-a-boo can make a baby squeal with delight as readily on the hundredth time as it does on the first time?  Their expectations are being met!  Routines give kids a sense of security.  Knowing what’s on the schedule provides them a road map for the day, and the knowledge makes them confident and puts their minds at ease.  So even though there isn’t a lot going on these days, there is something to be said for keeping parts of their lives predictable and consistent.

JUST EMBRACE THE SCREEN TIME

It’s not possible to expect parents to be full-time work from home employees and full-time child care givers.  Most of us have slightly upped the screen time for our children…by about three hundred percent!  None of us are thrilled about it.  We are all doing what we need to do to get by.  Just one caveat though; screens emit a lot of blue light which can interfere with the body’s natural circadian rhythm.  So, turn them off 2 hours before bedtime and you should be good.

KEEP RINGING THE DINNER BELL

When it comes to mealtimes, again try to remain consistent with the schedule.  Few things affect our bodies’ timing like when we eat, so allowing meal and snack times to fluctuate too much can upend your little one’s schedule.  Sugary snacks will likely leave them with too much energy come bedtime and the occasional upset tummy, so keep an eye on how much junk food they’re getting into.

GET OUTSIDE

With everyone being housebound, your kids are likely going to have a ton of excess energy. Getting outside is a good idea. Sunlight will help maintain the circadian rhythm and a bike ride or even a brisk walk can help reduce feelings of confinement and keep you and your kids from going stir crazy. On stormy days, building a temporary indoor play area out of furniture and cushions can be a great project to keep your kids occupied and provide them with some stuff to climb on too.  Or have a dance party or play tag.

EARLY TO BED, EARLY TO RISE

Some of us may be under no obligation to get up for work and school, so we might get to thinking that this is a good opportunity for everybody to catch up on some sleep by turning off the morning alarms. But sticking to the usual bedtimes and wake up times is really important.Predictability and structure are, again, sources of comfort for our kids, so even though there’s no morning alarm, it’s still a good idea to keep things on schedule. Besides, things are eventually going to go back to normal, and we may not know exactly when.  Trying to get them back onto their usual schedule all of a sudden is going to be a challenge.You’re better off just sticking to the normal schedule.

DEEP BREATH IN, DEEP BREATH OUT

For older kids, some deep breathing exercises during their bedtime routine can help to settle them down at the end of the day.  Try a simple 1, 2, 3 technique.  Breath in for 1 second, hold for 2 seconds,breath out for 3 seconds and repeat.

FOCUS ON THE GOOD

Last but not least, try not to watch the news coverage with the kids around. They’re always listening and hearing terms like,“death toll,” and “fatal disease” is going to increase their stress levels.It’s important to stay informed, but do so after they’ve gone to bed. I look forward to getting back to a time when we can discuss less serious things with each other again, and look back at this time as one where we all came together and made the best of a really bad situation. Until then, make the best of it. Who knows. We may end up remembering this time with some fondness for the opportunity it’s given us to reconnect with our kids. I mean, not likely, but it’s possible.

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