While nearly every aspect of child-rearing is the subject of heated debate, one thing all parenting experts agree on is the importance of a good sleep routine. In babies, lack of sleep can lead to a range of problems such as crankiness, irritability, and even developmental delays. As adults, we all know how off-base we can feel when we’ve had not quite enough shut-eye!
Finding peaceful slumber
Babies thrive on consistency and predictability, and a good sleep routine can provide them with a sense of security and comfort. Having a set bedtime can regulate their internal clock, making it easier for them to fall asleep and stay asleep. This also sets a foundation for healthy sleep habits as they grow. Sleep routines also help babies to develop self-soothing skills, which are essential for independent sleep. If baby knows that they will be fed, bathed, read a book, sung a lullaby and then put to bed, they will be better able to anticipate what comes next and begin to relax. As they get used to this routine, they will gradually learn how to soothe themselves and fall asleep on their own.
Fall asleep faster and stay asleep longer with these simple sleep rituals
Just like babies, adults can also benefit greatly from establishing a consistent sleep routine. A regular sleep schedule promotes better sleep quality, improves daytime energy levels (bye bye 3pm slump!), and reduces the risk of developing sleep-related disorders. Why not try creating your own pre-sleep self-care ritual.
Here are some of our favourite techniques to help prepare you for relaxing, restorative sleep.
- Set a consistent bedtime and wake-up time: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate the body's internal clock, making it easier to fall asleep and wake up feeling refreshed.
- Find a ritual to mark the end of the active working day: savour a cool glass of wine or enjoying a comforting cup of tea and a chat with your bestie, partner or fur baby. Why not kick off your work clothes and slip into something more comfortable – we love our luxuriously cosy pjs.
- Exercise: regular movement promotes sleep quality but avoid the intense HITT classes and opt for gentle stretching, or a soothing yin yoga class to iron out the kinks after a long day
- Practice a relaxation technique like free writing, breathwork, or meditation. Calming the breath and the mind helps slow the heart rate, putting you in the optimum state to drift off into restful slumber.
- Try to avoid stimulating activities like watching the news, using electronic devices, or engaging in arguments or stressful conversations.
- Create a sleep-conducive environment: Make sure your bedroom is cool, dark, and quiet. Invest in comfortable bedding, pillows, and a good mattress. A sleep mask can be really helpful too.
- Avoid caffeine, alcohol, and nicotine: These substances can disrupt sleep quality and make it harder to fall asleep or stay asleep.
- Try not to eat too late: The release of digestive hormones can interfere with the production of sleep hormones. In addition, if your body is busy digesting, it has less energy to focus on rebuilding and repairing cellular damage over night.
Implementing even just one of these rituals can lead to a marked improvement in sleep and general wellbeing. Like good parents strive to be with their children, try being kind, nurturing, and compassionate to yourself so you can really thrive.
