Claire Davis is the founder of Gentle Sleep Tribe, an OCN Level 5 certified Holistic Sleep Coach and recognised Birth & Postnatal Doula based in Leeds. In her guest blog, she shares tips on how we can optimise our family’s sleep through these unprecedented times.
We’re living through an extraordinary time. And in times of high stress and anxiety – sleep is often the collateral damage. When experiencing trauma, our bodies and brains go into fight or flight mode. High levels of adrenalin and cortisol can make it difficult for us to ‘switch off’ and fall (or stay) asleep. This is a completely normal human reaction and understandable in the current situation we’re living in.
Here are some of my suggestions for how can we try to optimise our own and our family’s sleep in this unprecedented time:
Adults:
- Limit news/social media intake (particularly upon waking and before going to sleep)
- Start and end each day with a short, positive routine (eg. guided meditation, keeping a gratitude journal or gentle movement like yoga)
- Get some fresh air every day. A walk, gardening or simply sitting outside in nature will help to refresh you
- Exercise helps to reduce cortisol levels — our brains think we are ‘fighting’ in fight or flight mode — so if you are feeling particularly anxious, get your body moving
- Your bedtime/get up times may have changed if you’re no longer leaving the house for work. Go with your new rhythm but try to keep the times consistent — even on weekends (remember those?!)
- If you’re in bed for longer than 15–20 mins and can’t sleep; get up. Have a chamomile tea, do something relaxing such as reading, listening to a podcast or writing and go back to bed when you feel sleepy again
- If you have children, try to give yourself some headspace each day by giving them something to do that’s calm and quiet. Take care of your mental health
- Go easy on yourself. We are in the midst of a global pandemic; it is normal to feel everything you are feeling. You will sleep well again — this is just a temporary blip.
Children:
- Children may pick up on your anxiety. Reassure them with extra cuddles and 1-1 time each day and try to retain some semblance of their ‘normal’ life (eg. bedtime routines; even if this is a slightly different time to usual)
- They may have more energy than usual as they aren’t using it up at school, clubs, playing with friends etc. Get them exercising every day: trampolining, climbing a tree or doing one of the many new YouTube exercise videos for kids that have come out recently!
- Don’t worry if bedtimes are slightly later and naps are a bit all over at the moment. Children are likely to be less tired than usual due to doing less. A slightly different routine right now won’t harm anyone. If it’s working for you at the moment — there’s no need to change it or let it add to your stress
- If you have a newborn, you might understandably be mourning the fact that you can’t introduce your new addition to family and friends or that your maternity leave looks different to what you had planned. Try to look at it as an opportunity to bond with your new baby; uninterrupted. Enjoy the time at home, with only immediate family, and most likely with dads on ‘extended paternity leave’. No flurry of visitors for you to get dressed, tidy up or make drinks for. No baby massage, sensory, or schedules to meet. For baby — oblivious to anything but you — a perfect transition from womb to world!
- Know that if some days consist of cartoons and carpet picnics in your PJs — that is enough. Your children only need you. Don’t beat yourself up when some days go better than others. This is new territory; we’re all winging it right now but at least we’re winging it together.
www.gentlesleeptribe.com
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Claire Davis is the founder of Gentle Sleep Tribe, an OCN Level 5 certified Holistic Sleep Coach and recognised Birth & Postnatal Doula based in Leeds. She supports families with children from birth to 6 years to optimise their child’s sleep using gentle, responsive methods.
