Sleep is a wonderful thing – now if only your baby would get onboard. New moms and veterans alike understand fully well that getting your little one to sleep can sometimes be as challenging as almost any other endeavor. Failing to do so will also inevitably keep everyone else in the house awake far into the early morning.
As such, any help is greatly appreciated, which is moms and experts alike (not that the two are mutually exclusive) have compiled various sleep hacks over the years to encourage your tired infant to close his eyes. First, let’s consider just how long they need to sleep depending on their age.
How Much Sleep Does Your Child Require?
If you have a child that is between the ages of birth and about two years old, then he is considered an infant and generally requires a consistent 14-17 hours of sleep per day. This is inarguably the most taxing time for the mother, since your little one will awaken every couple of hours for nourishment. If your child is in the next stage of development as a toddler, then the required sleep time decreases to 11-14 hours per day, which is bolstered by an additional one or two naps. In the second and final stage of the toddler, he requires 10-14 hours of sleep.
As you can see, this sleep schedule makes mom-hood a full-time job in its own right. Some of the things you can do to improve sleep for your child are very basic, such as making sure the environment is conducive to sleep, and providing a suitably comfortable mattress for a long night’s rest. Beyond that, you can consider the following mom hacks for improved sleep.
Physical Aids to Create a Sleep Environment
Light is very important to both children and adults; indeed, it is actually even more important to children. This has something to do with regulating melatonin levels to encourage sleep and growth. Since kids are so sensitive to light, you should make sure to minimize the amount of light entering a room – this will encourage them to sleep as their bodies respond favorably to the darkness. One of the best physical amendments to the sleep problem are blackout curtains. Since infants and toddlers sleep so much, the sun will be up for at least half their sleeping hours.
Another option, which you can use in conjunction with blackout curtains, are weighted blankets. Quite a few very reliable sleep studies have been performed that show the utility of weighted blankets in helping people obtain restful sleep. The mechanism is that the extra weight encourages the human body to release seratonin and other endorphins, which are then converted to melatonin once night falls or once the blackout curtains are drawn. The studies were specifically done on autistic children and adults; but the same effects are expected – perhaps with even better results – in other children.
Sleep Hacks For Kids and Adults
The following might seem obvious, but you’d be surprised how many people overlook its importance. The problem of too many distractions and objects of stimulation is exacerbated in today’s technology-driven home environment. Most of your devices have bright LED indicators, too – even when they’re off – to indicate that they’re charging. Notwithstanding all these, you must shut down all the lights and minimize stimulation if you want your child to get a good night’s rest.
- Either dim the lights (significantly), or turn them all the way off to help the body ready itself for rest
- Do not play any music; repetitive, soothing sounds such as ocean waves or raindrops can be of use for some children
- Double check to make sure your phone is on silent or vibrate (if vibrate is loud, shut that off)
- All computer monitors and tv screens should be off, with LED indicator lights blacked out with electrical tape if necessary
When you create the right environment, you may find that even you, the mom who makes it all possible, can rest easy until feeding time.
Essential Oils Hack to Aid Sleep
The most common one suggested is Lavender Oil; although there are other ones that get the job done. When used with a diffuser, these calming oils release their beneficial compounds into the air, which have the effect of aiding sleep. Only a couple of drops are necessary to turn the local atmosphere of the bedroom into the place where dreams occur. Oils can also be rubbed directly on to the body – preferably, your child’s feet – as bedtime approaches, for a similar effect. Just make sure the lavender oil (or other) is mixed with a so-called carrier oil in order to ensure effectiveness.
The best thing about all of these mom hacks is that they work on the mom, as well! Try them, and you just might find that you sleep like a baby.
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