{"id":2955,"date":"2019-05-14T15:25:26","date_gmt":"2019-05-14T15:25:26","guid":{"rendered":"https:\/\/bettersleep.org\/?p=2955"},"modified":"2024-02-13T15:14:37","modified_gmt":"2024-02-13T15:14:37","slug":"five-expert-tips-to-sleep-like-a-kid-again","status":"publish","type":"post","link":"https:\/\/bettersleep.org\/blog\/five-expert-tips-to-sleep-like-a-kid-again\/","title":{"rendered":"Five Expert Tips to Sleep Like a Kid Again"},"content":{"rendered":"

\"Five<\/p>\n

When a new baby is on the way, expectant parents often invest substantial energy in preparing the nursery. They agonize over the perfect color scheme, choose a decorative theme, carefully select furniture, and pay attention to even the smallest details to lovingly create a happy space for their little one.<\/p>\n

You can extend that same effort to your own space<\/a> by designing a bedroom filled with elements that bring you joy and serenity.<\/p>\n

Choose a Dreamy Color Palette<\/strong><\/span><\/h4>\n

First choose a soothing color that promotes relaxation. Blues, greens and neutrals are popular palettes that create a calming effect. Select a style or theme that evokes pleasure. Maybe you love the beach or took a trip to Spain, where you made happy memories. Go ahead and incorporate your interests and personal preferences.<\/p>\n

The Mattress Matters<\/strong><\/span><\/h4>\n

The most important piece of furniture in the nursery is the crib. Babies need a safe and comfortable sleeping surface to rest their sweet heads, so parents choose carefully. As adults, the bed should be the centerpiece of our bedroom too. We accumulate aches and pains as we age, which cause interruptions in our sleep. A comfortable mattress is an important investment. Do your homework and test out the options<\/a>. Remember the children\u2019s fairy tale of The Princess and the Pea<\/em>? Don\u2019t be afraid to be picky. After all, you will be spending roughly one-third of every day in bed. It should be perfectly suited to your individual needs.<\/p>\n

Lights Out<\/strong><\/span><\/h4>\n

One detail most parents quickly learn the importance of in their child\u2019s sleeping environment is light exposure. Children\u2019s eyes have larger pupils and clearer lenses, meaning they are more sensitive to light. When your toddler\u2019s wake-up call comes earlier and earlier with the sunrise, or bedtimes on long summer days become a battle, it\u2019s time to invest in some darker window treatments or blackout shades. Adults are sensitive to light, too<\/a>, and lighting is an often overlooked detail that can make a big difference. Soft lighting with bulbs that filter out blue light help the brain detect the onset of night and signal the secretion of melatonin. This natural hormone tells our body it\u2019s time to sleep. When sleepytime arrives, darkness is best, so go maximum batcave and block out as much light as possible.<\/p>\n

Keep it Cool<\/strong><\/span><\/h4>\n

New parents get more than their fair share of unwanted advice, including the popular refrain of the baby not being warm or cool enough. Dads and moms often hear, \u201cput a onesie on that baby,\u201d or \u201cwhy isn\u2019t that baby wearing socks?\u201d Parents might be left guessing a baby\u2019s ideal temperature level, but your own is easier to manage. Choose bedding<\/a> that allows you to regulate your body temperature, and layer it for easier adjustments. A cool temperature is best for sleep, somewhere between 60 and 67 degrees Fahrenheit<\/a>. Fabrics that feel good against your skin can make bedtime seem like a trip to the spa.<\/p>\n

Routine Is Key<\/strong><\/span><\/h4>\n

A bedtime routine is key to guiding children to dreamland. We forget as adults that routine continues to play an important role in our sleep quality. Allow adequate wind-down time, including some time for a mental pause to reflect on the current demands of life. Addressing worries before going to bed will help prevent the bad habit of bedtime becoming a time when we turn off the lights and turn on racing thoughts in our minds. A grown-up bedtime routine<\/a> should be simple and unstimulating, and should include whatever activities you find relaxing. Popular choices are reading, yoga, a hot bath and music. It\u2019s smart to set a curfew for your devices an hour or so before bedtime. The content is often stimulating, and the blue light can trick your brain into thinking it\u2019s still daytime.<\/p>\n

If you miss childhood days when sleep was sweet, deep and carefree \u2013 don\u2019t despair. Instead, create a sleeping space where you feel happy and relaxed. Set up your environment to maximize your comfort. Then prepare your mind and body with a consistent routine. Before you know it, you\u2019ll be sailing off to the Land of Nod.<\/p>\nIncreasing your odds of childlike slumber is as simple as ABC. Learn how to #SleepLikeAKid with the help of experts at @BetterSleepOrg. #BetterSleepMonth<\/a>\n

About Ellen Wermter\"Five<\/strong><\/span><\/h4>\n

Ellen Wermter\u00a0is a board-certified family nurse practitioner through the American Nurses Credentialing Center and a member of Sigma Theta Tau National Honor Society. She earned her Bachelor of Science in Nursing at the University of Virginia and her Master of Science at Virginia Commonwealth University and is a member of the Virginia Council of Nurse Practitioners (VCNP). Ellen is a dedicated sleep professional certified in cognitive behavioral therapy for insomnia who actively treats patients full time. In addition to her clinical work, she is a regular contributor to media about the science of sleep and healthy rest. Her expertise has been featured in publications such as Reader’s Digest<\/em>,\u00a0 Elite Daily, Offspring and Women’s Running<\/em>.<\/p>\n

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Ellen Wermter, board-certified family nurse practitioner and sleep expert, shares her tips to help us all sleep like a kid again. <\/p>\n","protected":false},"author":3,"featured_media":2958,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[25],"tags":[6,64,9,146,7,145],"class_list":["post-2955","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-better-sleep","tag-better-sleep-month","tag-children","tag-ellen-wermter","tag-sleep","tag-sleep-habits"],"acf":[],"yoast_head":"\nFive Expert Tips to Sleep Like a Kid Again - Better Sleep Council | Start every day with a good night\u2019s sleep<\/title>\n<meta name=\"description\" content=\"Nurse practioner and sleep expert Ellen Wermter weighs in on the five easiest ways to get you to sleep like a kid again.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bettersleep.org\/blog\/five-expert-tips-to-sleep-like-a-kid-again\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sleep like a kid\" \/>\n<meta property=\"og:description\" content=\"Five expert tips to sleep like a kid.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/bettersleep.org\/blog\/five-expert-tips-to-sleep-like-a-kid-again\/\" \/>\n<meta property=\"og:site_name\" content=\"Better Sleep Council | Start every day with a good night\u2019s sleep\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BetterSleepOrg\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-05-14T15:25:26+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-13T15:14:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/bettersleep.org\/wp-content\/uploads\/2019\/05\/ExpertSleepTips_BetterSleepCouncil_Facebook.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Josh Farmer\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Sleep like a kid\" \/>\n<meta name=\"twitter:description\" content=\"Increasing your odds of childlike slumber is as simple as ABC. 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