When I start to work with a family, one of the first things we tackle is their child’s sleep schedule. Schedule is a huge part of the sleep puzzle because there are certain times of the day that little ones are biologically wired to get the most restorative sleep. This is caused by a mixture of circadian rhythms, hormone fluctuations, and sleep pressure and catching these ideal windows can make a world of difference. Therefore, I advise my families to commit to keeping a fairly strict schedule for at least two weeks of working together to create consistency.
As they see their child’s sleep come together beautifully, parents are thrilled with this as we work together. But then, naturally, they start to worry that they will never be able to go to that birthday party, play group, family dinner, etc. Almost inevitably, I will be asked if they will be prisoners to this schedule forever to avoid the sleep troubles coming back. Cue the panic.
Good news, the answer is no! I may seem like a stickler while implementing change, but I am also a human and parent myself and would hate for you and your family to miss out on the fun just to constantly preserve sleep. Enter the 80/20 rule! This rule allows for flexibility while protecting healthy sleep habits.
How it works
· 80% of the time, sleep will take place in the ideal scenario- at home in a sleep conducive environment at an age appropriate time.
· 20% of the time, go to your party, activity, or playdate and ENJOY yourself.
· Tips for those 20% days- Protect the sleep times not being affected by the outing. For instance, if you are going to a birthday party that is going to affect naptime, focus on getting quality sleep the day before, and then offer an early bedtime the night of the missed nap. Or, if you have a dinner party that will result in a late bedtime, focus on getting a solid nap earlier that day.
· Remember-Depending on how sensitive your child is, they may be affected for a couple days, but just be consistent and they should get right back on track!
I hope this helps! Please remember it is possible to maintain healthy sleep habits while enjoying this time with your little ones. Allow yourself to let go a little ( especially you fellow type A-ers out there) and make some memories with your family.
As always, if you have any questions, please don’t hesitate to contact me.
Sweet Dreams,
Janet
Reminder- this advice works best on children who are already good, independent sleepers. If you are completely lost on how to get here, feel free to reach out and we can chat!