My eldest daughter has always been very sensitive and high needs. She still likes to have our loving presence while she’s going to sleep and we’re pretty happy to go along with that. That doesn’t mean that we’re not sometimes silently willing her to ‘go the f@ck to sleep’ while we’re sat on the floor thinking of the many things we have to do that evening! It’s frustrating, and dare I say it boring sometimes to be sat on the floor. That said, we know that she’s just a more balanced and easy to be around child when her cup is full and she feels loved.
Inevitably, when we’re frustrated and impatient, our children pick up on that and are less likely to go to sleep. With that in mind, I have some suggestions for how you can relax into the process and create a greater sense of calm for you and them to hopefully make bedtime more enjoyable for everyone. Here are 5 useful things you can do while you’re waiting for your child to go to sleep.
Try a restorative yoga pose
It’s obviously not practical to be running through a series of yoga poses while your child is trying to fall asleep but you can set yourself up for a restful 15 minutes in a restorative yoga pose. I first came across restorative yoga from my yoga teacher Lara at All Woman and it’s been linked with a wealth of health benefits. I’m personally favouring a heart opening pose at the moment because I have tight muscles across my chest but there are lots more options. You can have a look here.
Do a body scan
Pains, aches and weird sensations are our body’s way of telling us that something isn’t right and maybe we need to do something differently. Perhaps visit the GP, perhaps stretch or do exercise or perhaps do some self-care (a bath, massage, treatment etc). Often in the fullness of the day we can become disconnected from our body and ignore or sweep under the carpet these bodily sensations resulting in long term health complications. Bedtime can be a great opportunity to lavish some mindful attention on the body. Slowly passing our mindful gaze over our whole self from our toes to our heads. Noticing how the body feels and re-connecting our mind and body so we can take better care of ourselves.
Bring mindful attention to the breath
Children have great empathy and will follow our lead in terms of emotional state. If you can calm your breath then you can help them to calm their breath and emotional state too. Try the 5-7-8 technique.
Breathe in for 5 seconds.
Hold for 7 seconds.
Breathe out slowly for 8 seconds.
This technique calms the nervous system and instils a sense of calm. Useful to quell any frustration you may be feeling and useful to help them fall asleep as well.
Pelvic floor exercises
Ladies, we never do this as frequently as we should. If you can create a nightly habit of doing your pelvic floor exercises at bedtime then that’s one set a day done.
Listen to a podcast or audio book
If all else fails, get yourself some discrete earphones and listen to something enjoyable. My husband has this small device for one ear that links via Bluetooth, which means there are no visible wires or attached devices for your child to covet and distract them from falling asleep. There’s a similar one here.
So, there you have it. 5 useful things to do while you’re laid on the bedroom floor. Sweet dreams!