The dreaded daylights savings for most--whether we are falling back or springing forward, we cannot escape the disruption of sleep. I want to share a list of strategies and products that may help you through these twice yearly pain in the rear for parents.
INCLUDED in this newsletter:
1) Sleep Hygiene Education
2) Sleep Apps
3) Progressive Muscle Relaxation (PMR)
4) Electronic Use at Night
5) Physical Activity
6) Use of Noise Machines
NOTE: I have not used all of these items myself but did research them to make sure they are highly rated by others. I am not sponsored by any companies. Links are provided for your convenience only. They are not meant to be an endorsement.
1) Sleep Hygiene Education
Teach children about maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring a comfortable sleep environment.
a) "The Sleep Book" by Dr. Seuss - younger kids
b) "The Sleep Book: How to Sleep Well Every Night" by Nick Littlehales for older kids and teens
2) Sleep Apps
a) Sleep Cycle: Tracks sleep patterns and wakes users at optimal times
b) Calm: Offers sleep stories and soothing sounds
c) Pzizz: Combines music and voiceovers for relaxation
d) Sleepiest: Features sleep meditations
3) Progressive Muscle Relaxation (PMR)
PMR helps release tension by tensing and relaxing muscle groups, calming the mind for sleep. Practice tensing and relaxing from the feet to the head.
a) Search on youtube for "PMR" and listen only
b) Calm.com
b) Relax Melodies App
c) Mindfulness Coach apps
4) Electronic Use at Night
Limit screen time to avoid blue light disruption
b) Use Night Shift (iOS) or Blue Light Filter (Android) to reduce blue light exposure.
c) Forest App: Encourages users to stay off their phones by growing virtual trees, promoting focused offline time.
c) Encourage activities like reading or drawing instead of screens before bed.
5) Physical Activity
Aim for regular physical activity, ideally outdoors during the day (30-60 minutes most days)
a) Avoid intense exercise close to bedtime, as it may be too stimulating
b) The Centers for Disease Control and Prevention (CDC) emphasizes the importance of physical activity for children’s health and sleep
CDC Physical Activity Guidelines
6) Use of Noise Machines
White noise machines create a calming auditory environment, masking disruptive sounds.
a) LectroFan
c) White Noise Lite App-offer soothing sounds to enhance relaxation
Wishing you a smooth transition to the fall season! You can find more information at The National Sleep Foundation offers guidance on creating a sleep-friendly environment. The American Academy of Sleep Medicine has a page dedicated to sleep hygiene tips for children.
Do you have friends or family members who could benefit from this information? Please share and encourage them to subscribe!
Noriko Abenojar, MSW PPS
Parenting REdefined
