Baby sleep in the times of covid

How does the covid pandemic affect my baby’s sleep?

There is a lot going on in our lives these days, months and already years, things we did not expect to happen a year ago. We feel anxious, not knowing when this virus will be hacked or if the scientists found a remedy for it, so we could sleep better at night. However, all these worries affect our sleep as well as our kids’ sleep.

First of all, even if our kids do not understand what is really going on with all the masks we are wearing, they do feel our fear and worries. On the one hand, it is better for them not to understand too much of this pandemic phenomenon, but on the other hand we struggle really hard to keep our worries getting through to them.

So here are 10 ideas to help your baby or toddler sleep well at night, despite pandemic influences:

1. Try to stick to your kids’ routine as much as possible. Even with home-office and small kids at home, we should have their naps during their sleep windows, bedtime rituals, proper sleep environment, the same settling technique plus the quality time & attention our kids need;
2. Expose your kid to the natural morning light every day. This helps his body get some vitamin D, produce serotonin which later on in the evening helps the release of the sleep hormone – melatonin;
3. Encourage them do some exercise every day, either outside in the park or indoor on a yoga mat, playing, cuddling and tickling with them – anything which helps them consume energy. Tummy time on a mat, crawling or baby yoga could be good exercises for babies;
4. Try to have an early bedtime, as much as possible, regardless of the season and the natural light which could be confusing. In this case, a pitch dark room is strongly recommended for kids during sleep;
5. Consider feeding as a pathway to sleeping better, meaning regular full milk feeds for babies and solids with protein for toddlers (see the related posts on sleep conducive food for babies and toddlers);
6. Create a nice bedtime ritual with bath, massage, relaxing music and conscious stories to help them fall peacefully into the sleepy mood;
7. Try to respond to their needs more than to their wishes or whims 😉 and apply the “serve and return” principle, like in tennis. This means always have a reaction to their action, smiling as much as possible. 🙂 This way they see that they are listened to and that you are always close;
8. Accept everything as it comes, knowing change is the only constant, especially during the first year of life. Moreover, your kids go through many developmental phases when they need our support and not the other way around. Try not to show them your worries, but your gratitude & hope that everything is “figurable”, sooner or later;
9. Meditate with them, even if it is only for 5 minutes every day, in a playful manner, with deep breaths and singing mantras to calm & relax;
10. Try not to be so hard on yourself. Take some time for you now and then with support from your partner / mother / friend / babysitter. You are the best mom for your kids and you are doing everything you can to help them go through these difficult times with joy and hope.

And remember that now, maybe more than ever, a healthy restorative sleep is a good remedy. It helps us and our babies have a stronger immune system to be able to fight any virus and overcome any challenge!

If you need more support getting better sleep for your baby or toddler, I am happy to help.