Five ways the pandemic could be affecting your child’s sleep

Sep 12

It has been 6 months since the COVID-19 situation changed all of our lives, and while things have started to let up in many areas, the reality is that life is still different. Even if you and your family haven't been as affected as some by the pandemic, even subtle changes can impact your child's behavior and, ultimately, their sleep.

Here are a few ways the pandemic could be affecting your child's naps and/or night sleep and what to do about it:

1) One or two parents are home more or less than they were previously.

Babies as young as 6 months can detect a change in patterns and routines, so if you or your significant other have been working from home for the past few months, that is a change for your child, even if it is a positive one. Likewise, you may have started to go back to work now, which is another change, and babies can start to show clingy behaviors or even signs of separation anxiety in these situations. Try having each parent spend intentional one-on-one time with the child each day, and balance that with independent playtime, as well.

2) The child is no longer getting the social-emotional interaction that they did in school/daycare.

We all know how much children need interaction with other children for physical and mental stimulation, and almost ALL children experienced a drop-off in this activity early on in this pandemic. This lack of social activity can lead to short naps, trouble falling asleep at night, or behavior challenges. If your child is still out of daycare or not having playdates, do your best to socialize your child responsibly, even if that means Zoom playdates or driving by friend's or family member's homes.

3) Your child's daily routine has changed.

While all children have likely had some change in their routine, some are experiencing a huge shift, which honestly can wreak havoc on their sleep. It is so key for children to follow consistent routines (especially at bedtime), so if yours has fallen to the wayside, do your best to start it back up! See our article on how to keep your child’s routine consistent during social distancing. Also check out our tips on having a bedtime routine and a consistent bedtime.

4) Your feelings are rubbing off on your child.

I think all parents have experienced some levels of anxiety or stress during this situation, and by this point, probably even “COVID fatigue” (getting tired of it all), and that unfortunately can rub off on our children. If you feel your anxiety, stress, or frustrated levels are elevated, try taking a step back before responding to your child. If you have annoyed or angry feelings about something you’ve seen in the news or about ways that people are responding to the changes, try your best not to let those feelings rub off on your children. For example, you may live in a state where masks are required for everyone over the age of two while in public. If you show bitter feelings about having to wear a mask, so will your children. Remember in everything that you are setting an example for your child, even if it feels like something small. (See here for tips on getting your toddler to wear a mask)

5) Your child is over- or under-tired.

If your child isn't getting the same amount of physical and/or mental activity as they did previously, then naps or bedtime can sometimes be a struggle. Likewise, with all of the changes happening and with the lack of consistent childcare/help, your child could be overtired, which becomes a vicious cycle. Try focusing on a minimum of 30-60 minutes of physical activity daily (more for older children), and ensure you are following proper awake windows as best as possible.

None of us know how long this “new normal” is going to last, but we know that it definitely affects our children, no matter how young they are. By spending one-on-one time with your child, making sure they still have some sort of social interaction, keeping their routine and schedule consistent, keeping your anxious or upset feelings away from them, and following proper awake windows, you will be setting them up for quality sleep in the best way that you can.

Routine

Rachel Mitchell