The thing you need to stay healthy this season.
Fall and the winter season can be a magical time of year. The smell of pine trees, falling snow, and sweet spices like cinnamon and ginger drift in the cool night air.
With that said, those of us with little ones know that something else lingers in the air during this season…germs.
Colds, flu, and other respiratory illnesses are more common at this time of year. As we spend more of our days indoors, viruses can rapidly pass from one person to another. While we can't control the weather, there are things we can do to stay healthy, and most medical professionals would agree that prioritizing sleep is at the top of that list.
How sleep helps
As parents, we are acutely aware of the power of sleep. Our little ones get cranky without it, and frankly, so do we. But the importance of sleep runs far deeper than avoiding meltdowns and preserving your sanity.
Sleep plays an integral role in regulating many physiological processes in the body, including our ability to fight off the abundance of germs in the winter air.
Sleep strengthens the immune system
The immune system is critically important to our overall health and well-being. As we sleep, the body gets to work repairing, restoring, and strengthening our immune system. Unfortunately, studies have shown that even a modest amount of sleep loss can leave us vulnerable to viruses and more susceptible to developing complications such as infection.
Improves vaccine effectiveness
Many people seek a flu shot or COVID-19 vaccine to help protect them during this season. But they may not be aware that sleep plays a vital role in the effectiveness of the vaccine. Research shows that the body's immune response to the vaccine is weaker in people who do not get adequate sleep resulting in reduced protection.
Reduces allergies
Sleep and your circadian rhythm are involved in regulating the body's reaction to allergens. One study revealed that sleep deprivation made people with peanut allergies more susceptible to having a reaction, lowering the threshold of exposure required to trigger an attack by 45%.
Our circadian rhythm impacts sleep through the production of melatonin, a hormone that makes you sleepy. The process is governed by internal physiological mechanisms but can be disrupted by environmental factors such as using electronic devices at night. The blue light emitted from devices confuses the body, delays melatonin production, and results in poor-quality sleep.
Sleep during the holidays
We know sleep is essential, but an endless to-do list, festive parties, and family gatherings can certainly make prioritizing sleep challenging.
Try these tips to maintain good sleep hygiene during the holidays.
Plan activities around naps and bedtime - If your little one is passed the newborn stage, they will likely have some regularity in their nap times and nightly bed routine. So try to plan activities around your kiddo's schedule, and don't be afraid to ask your extended family if you can have dinner an hour earlier if need be.
Pack options to help your little one sleep – Sometimes, being out during nap time is unavoidable, but it can help to be prepared. Think about suitable options to take with you to facilitate an on-the-go nap. A carrier or stroller is great and if you are heading over to someone's house, consider bringing a travel crib or portable bedding to set up in a spare room.
Maintain the nap and bedtime routine – We know having a calming bedtime routine is crucial for sleep quality. The holidays can be overstimulating for little ones, so it is even more important to allow them time to wind down and try and be consistent with the bedtime routine.
Promoting sleep health
The first step to creating overall health is to promote sleep health. As parents, we know the importance of prioritizing sleep for our little ones, but so many of us are guilty of neglecting our own sleep hygiene. Let's be honest…looking after your kiddos when you are sick is no fun! So, prioritize your health and make sure you implement your own bedtime routine. Give yourself time to unwind, create a calming sleep environment free of distractions (including your phone) and try to go to bed at the same time every night to regulate your circadian rhythm.
Sometimes this is easier said than done, especially if you have a little one who isn't sleeping well. So if sleep is a struggle in your house, reach out for help. We offer personalized one-on-one coaching sessions tailored to your family's unique needs, or if DIY is more your style, check out our virtual classes and ebook sleep guides.
Contact My Sweet Sleeper today to learn more about how to keep your whole family well-rested and healthy.
Related articles:
Giving gifts without overwhelming your little one.
How you can safely keep your baby warm at night.
Why a good night’s sleep is crucial during cold and flu season.
