Many families have noticed changes in their sleep patterns over the past few months, whether it be getting to bed and/or getting up at different hours, shifting sleeping accommodations, or even trying out co-sleeping for the first time.  These changes might be driven by various factors, such as shifts in school schedules, changes in (or lack of) commute time, feelings of increased familial closeness or belonging, or even general feelings of anxiety and overwhelm.

 These sleep changes are not inherently good or bad; it’s how those changes may be impacting the sleeper and the entire household that counts.  If your family is experiencing a welcome change in sleep pattern that is satisfactory to all of you, keep at it!  So long as everyone is generally receiving adequate uninterrupted sleep, in a way that allows them to functionally and healthily go about their daily lives, you’re all set.

 Some, however, may be regularly struggling to put kids to sleep and/or wake them up in the morning.  Not only may family members not be receiving adequate sleep in such scenarios, bedtime/wake time can also turn into unwanted stressors, impacting the rest of the household.  If you find you’re having trouble getting to bed and then waking up at reasonable hours, feel free to give these tips a try.

 Open the curtains immediately upon waking up.  The natural sunlight provides indicators to our body that the day has begun.  Exposure to sunlight helps adjust our circadian rhythm, so that we feel most awake during daylight hours, and sleepy when it is dark out.   

 Do some physical activity, preferably outdoors.  Movement, in almost any form, will help get out that “restless energy” that can sometimes prevent us from falling asleep at night.  Time outdoors, with exposure to sunlight, will help with one’s circadian rhythm, as mentioned above.

 Turn off screens at least 30 to 60 minutes before getting into bed.  Certain types of light emitted from screens have been demonstrated to suppress the release of melatonin, a naturally occurring chemical in the body that prepares us for sleep.  Get in the habit of another non-screen activity to do before bed, such as reading, journaling, drawing, taking a bath, or listening to music.

 Designate beds as places for sleep, and move activities such as active playtime, zoom class, or doing homework to a different location.  Our bodies naturally make associations between places, experiences, and feelings.  If bed is only a “rest/sleep zone” and not an “active work/play zone”, or bodies will naturally shift to a more restful state when we do go to bed at night.