Let's take it back to basics for a moment. So often I discuss and educate on specific sleep topics but it’s always good to have an understanding of the foundations of this. Let’s dive...
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Sleep is homeostatically regulated. Living things are built to sleep. It is a bodily function. Yet, it is influenced by many things – some of which we can control to some extent. This is why holistic sleep support exists and why it works.
To understand the fundamentals of sleep, we also need to have an understanding of sleep regulators – the circadian rhythm and sleep pressure.
The circadian rhythm
Everyone has a circadian rhythm unique to them. It regulates many functions within the body such as appetite, digestion, body temperature, hormone release and you guessed it – sleep patterns. The biggest influence on our circadian rhythm is light and dark (which is why I often bang on about getting natural light in the day and dimming those lights during your bedtime routine!) It can also be affected by food, activity levels, environments and temperatures.
Sleep pressure
Sleep pressure is our body’s natural drive to fall asleep after a certain period of being awake. The younger the child, the quicker their sleep pressure builds. Sleep pressure only goes away when sleep has happened.
If the circadian rhythm and sleep pressure are out of whack, sleep problems can arise. Working to regulate and support your little one’s circadian rhythm is simple, here are some ideas:
- Have a consistent wake up time each day
- Daytime sleep spaced appropriately for their age
- Consistent meal times
- Solid bedtime routine
- Good sleep hygiene (especially turning screens off at least an hour before bedtime)
- Getting plenty of natural daylight, especially in the morning
Let's go off-piste for a moment...
Putting your little one’s sleep to one side for a moment. Take this as your reminder to check in on your own circadian rhythm. How’s your sleep hygiene? Do you support your circadian rhythm by having a consistent wake up and meal times? What does self care look like to you? I know, only too well the feeling of not having enough time or energy to care for myself even at the most basic level. If that’s you too, do consider reaching out for some support. I guarantee, you will improve your mental health by looking after you. When our mental health is good, our relationships are better, we can parent better, sleep better and so on.
If you can put some things in place to look after yourself or stretch a little further than meeting your basic needs, then do it. Here are some ideas of simple, low cost, time effective self care strategies:
- Take a bath rather than a quick shower, even if it’s once per week
- Make at least one drink in a special cup/glass
- Feeling stuck in the house while your baby naps? Allow for some naps on the go – sling, pram, car are all good options!
- Light a candle/ oil burner in the evening
- Remember to moisturise
If you’re still feeling at a loss with how to sort out your little one’s routine to support their circadian rhythm and get sleep on track, let’s chat. You can book a FREE discovery call with me here.