Eliminate light, and distracting noise as much as possible while sleeping.

 

Eliminate light, and distracting noise as much as possible while sleeping. Sometimes quiet relaxing music or relaxing nature sounds can be helpful.  Sometimes a comforting sound from the past can also be helpful.  I find the light sound of a distant train very relaxing.  If you enjoy it, baroque music is very conducive to a good night’s sleep.  The sound of rain or a brook can be helpful for some.  Use specific sounds or music associated with sleep only for when you, or the child, are falling asleep.  I sometimes use some very nice relaxing cello music.  (Remember, you are setting up cues to associate with falling asleep.)

During the ultradian cycle prior to sleep (90 minutes) lower lights.  If you are reading during this time, use an old-fashioned book, not a smart-phone, tablet, or computer.  There are specific problems with lights from many of these, but regardless, use less light during this time.  Of course, you need some directed light to read a book to yourself or to a child.  If possible, use a directed light on the book that decreases the general light in the room.

I understand some children want and even need a night light for various reasons.  Try slowly reducing the amount of light over time and if there is a post traumatic or high anxiety reason for the need, have it addressed professionally with a qualified therapist.

Bottom line- as little light and if a light is required, as soft as possible.

Click here to continue the series: Do Not ruminate over issues that cause you stress right before or at bedtime. (to be continued)

This next video has some great information... but PLEASE, DO NOT text in bed.  Do not take your phone to bed.  If there is an emergency and you need to be on the phone, get up and get out of the bedroom! Don't confuse the cues associated with sleep.