05-09-2023
Back to Routine: Navigating Sleep & Separation Anxiety in the New School Year
Back to Routine: Navigating Sleep & Separation Anxiety in the New School Year
Hello and welcome back to another episode of The Sleepy Mums Club Podcast. I’m Keri Rock, your go-to child sleep consultant and women’s holistic health coach. We’ve got an incredibly packed episode today, covering how to get back into a routine for the new school year and how to deal with some of the emotional challenges that come with it, like separation anxiety.
Let’s kick off with why routine is so critical. You see, children, especially those up to 6 years old, thrive on predictability. A set routine aligns closely with their internal body clock, or circadian rhythm, which is essentially a 24-hour internal clock running in the background of your brain, governing cycles of sleep and wakefulness. Sticking to a consistent schedule helps regulate your child’s mood, improves their focus, and reduces instances of tantrums and poor behavior.
Gradual Shift: If bedtimes have slipped late over the holiday, start by moving bedtime earlier by 15-minute increments every two days until you reach the desired bedtime.Meal Consistency: Make sure meal times are also consistent. This helps their digestive system and plays a role in sleep timing.Pre-bedtime Wind-down: Create a 30-40 minute winding-down routine before bedtime to prepare your child's body and mind for sleep.
Now let's talk about overtiredness, especially for those who are starting nursery and preschool.
Recognize Signs: Look for cues like yawning, rubbing eyes, and fussiness.Early Bedtime: Sometimes an earlier bedtime for a few days can reset their internal clock.Speak to Caregivers: Make sure that your childcare provider knows your child’s sleep cues and routine. Which brings me to my next point.
It’s crucial that your childcare providers are aligned with you when it comes to sleep.
Open Communication: Be clear about your child's sleep needs.Provide a Sleep Kit: A comforting blanket or toy, maybe even a white noise machine, can help replicate the sleep environment at home.Regular Updates: Ask your childcare provider for sleep logs or regular updates so you can adjust as needed.
Separation anxiety can peak during bedtime and during these first days or weeks of school.
Drop-off Rituals: Create a short, sweet ritual to say goodbye.Transitional Object: Give them a small token or a family photo to keep with them.
Talk About It: Discuss what’s bothering them in simple words.Presence to Absence: Start by sitting next to them until they fall asleep and gradually move away night by night.Reassurance: Reiterate that you will always come back to pick them up or see them in the morning.
Bedtime can become the stage for separation anxiety to peak, and you need strategies to deal with it.
Positive Affirmations: Teach them some simple affirmations they can say to themselves when feeling anxious.Deep Breathing: Incorporate deep breathing into the bedtime routine.
Alright, folks, we covered a lot today, but I hope you’ve found this episode insightful and packed with actionable tips. Remember, creating a routine doesn't mean you have to be rigid; it's about creating a predictable pattern that supports your child's overall well-being.
And that wraps up today’s episode. If you have any questions, feel free to send them to our email or social media. We're here to support you. Until next time, I'm Keri Rock, wishing you and your little ones restful sleep and peaceful days ahead.
Segment 1: Importance of Routine & Circadian RhythmTips for Getting Back into RoutineSegment 2: Overcoming OvertirednessSegment 3: Conversations with Childcare ProvidersSegment 4: Managing Separation AnxietySchool TimeBedtimeSegment 5: Expert Tips on Dealing with Bedtime AnxietyConclusion
