Lockdown: How It Has Affected Sleep
I think it’s safe to say that this year has been tough for everyone. I don’t know a single person that has not been affected by COVID19 in some way.
For new and expectant mums, like me, it has meant the worry of potentially giving birth alone and not receiving the same support you would get under normal circumstances.
It makes me sad to say that my son has only been held by a handful of people, he’s only met some of his grandparents once, he hasn’t interacted with any other babies or been to a baby group. The whole situation is so alien for us all. On one hand I tell myself that we are the lucky ones, we are happy, healthy and alive… and there’s many years ahead where we can enjoy trips to the farm, swimming and soft play (yes I did just say the words enjoy and soft play in the same sentence!). However, I still have a tiny feeling of sadness for all the things he’s missed out on.
One of the things that lockdown has also had a massive impact on is sleep. It has been reported that half of the population say their sleep has been more disturbed than usual during the pandemic and there has been a sharp increase in sleep-related anxiety problems.Many parents are finding they aren’t getting the sleep they need because they’re unable to switch off. Thoughts and anxiety about social isolation, juggling working from home, home-schooling the kids, the fear of catching COVID and money struggles (to name a few) are swirling in their head making falling asleep an increasingly difficult task. If you are an adult struggling with sleep during the pandemic then BUPA have released some advice on getting a better night’s sleep: Click here to read it.
But it’s not just the adults. There’s been a rise in parents seeking help from sleep consultants during the pandemic. Partly because more parents are at home so they have a bit more time to dedicate to sleep training their little ones, but also because children’s sleep has been enormously affected too.
Everything has changed for children. They can’t socialise and there is a lack of structure and stimulation that they would normally receive. This lack of stimulation means that children too are finding it harder to go to sleep and stay asleep. I think about a normal day with my eldest; we would go swimming, then maybe visit a friend’s house, possibly followed by a trip to the park. She was stimulated all day. By contrast, the most I can currently do with my son is go for a walk in the pram. There is no way, even with all the will in the world, I can stimulate him as much, meaning he just isn’t as tired. Children can also sense when their parents are anxious and this can lead to more night waking and sleep issues.
If your child’s routine is out of sync or they’re having trouble sleeping there are some simple things you can do to help:
Maintain a Predictable Routine
Predictability helps children and babies feel more secure so try to maintain your usual bedtime routine. If you haven’t had one before then now could be a great time to start. Just the short, simple steps before bed with trigger a child’s sleepy hormone and they’ll recognise it’s time to go to sleep. Having a set wake time will also help… I know it’s tempting to have some extra time in bed but sleeping longer in the morning can throw a child completely off schedule, messing with their naps and altering their internal body clock, making it harder to get to sleep the next evening. It’s also a good idea to keep meal times at reasonably similar times as these can also affect a child’s body rhythm.
Avoid Screens Before Bed
Screens like TV’s, mobile phones and tablets emit blue light which actually hinders the production of melatonin, our sleepy hormone. This means it’s a good idea to avoid screens for 1-2 hours before bed (I turn them off at least 30mins before naps too). Be mindful that baby mobiles and light shows often also emit blue light and can actually stimulate a baby rather than lull them to sleep.
Give a Warm Bath
Studies have found that a warm bath before bed can actually help people fall asleep quicker. Warm water (around 34 degrees is ideal for little ones) alters the body’s core temperature, making it lower slightly. This sends a signal to the body that it’s time to sleep as our bodies naturally drop in temperature throughout the night… clever huh?! A warm bath or shower before bed has also been proven to improve the quality of sleep as we instantly feel more relaxed.
Make Bedtime as Peaceful as Possible
Children need some time to calm down after their daily activities. It’s easy to try and race through bedtime so that you can enjoy your evening in peace (believe me, I’ve done it many times!) but If you can make bedtime as calm and nurturing as possible then your child will be calmer too.
Get Outside
I know this is a tough one at present with all the restrictions in place but try to get outside at least once a day. Daylight actually aids young children as it can support their circadian rhythm and even newborns will benefit as it helps them establish the difference between day and night. Fresh air provides better quality oxygen which supports both your brain and body in becoming more stimulated and therefore, functioning better. If your child is walking then encourage them to get as much exercise as possible, if not encourage lots of tummy-time, rolling and crawling indoors. Adequate exercise is known to alleviate sleep-related problems and can actually help little ones get a better night’s sleep.
So, there we go, these things may not completely alleviate your lockdown sleep challenges but they may help a little. If you feel you need further support with your child’s sleep, do reach out. I’m not going anywhere.
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