Last week marked the first week of spring, and am I ever ready to say goodbye to winter! I am ready for playing outside with O, slow mornings on our deck, farmers markets, longer walks (that don’t involve a million layers of clothes), to name a few. As I sat in the sunshine sipping coffee last Monday, the first day of spring, I was thinking about all the springtime routines I wanted to put in place. These routines bring me SO much joy, and I realized every single one of them can improve sleep. Which inspired this blog: Three Springtime Habits To Improve Sleep.
And they all take place OUTDOORS!
There are so many benefits to spending time outdoors. When you spend time outside, your immune system, digestion and metabolism improve. There are health benefits to vitamin D exposure. Being outside improves your mood, and studies show that stress levels go down within minutes. Now that the warmer weather is on its way, it is the perfect time to add in more time outside! And it will naturally help you and your little one sleep better, too.
Getting outside first thing in the morning
This is the habit I am most excited about bringing back to my life this spring. I love a slow start to my day, and I love getting outside first thing in the morning.
This time last year, when I was in the thick of split nights with O, I started implementing time outside first thing in the morning. You can read all about our experience with split nights here. I needed to start my day doing something I loved after a rough night, so O and I would head out on our deck with a blanket and toys. She would play, and I would sit nearby while journaling, sipping coffee and soaking in the sun. It was the most magical way to start the day.
We continued our starting our days this way as many mornings as possible until about December. It has been really hard to start our day outside over the winter. If you follow me on Instagram you have probably seen pictures of O and I bundled up in robes and tuques taking in a sunrise. A few times a week we have been able to head outside for five to ten minutes to start our day. Now that spring is here, I am so excited to bring this springtime habit back on a regular basis!
Benefits of Sunlight First Thing In The Morning
Little did I know when I started this routine, there were so many benefits to starting our days outside. While I completed the Baby Led Sleep & Well-being Specialist Certification through Isla Grace Sleep, I was amazed by all the benefits I learned about.
Sunlight first thing in the morning helps establish the circadian rhythm, which is so important for creating healthy sleep habits. Morning sunlight is not just a tip for babies, it is helpful for the whole family.
Babies are born with an undeveloped circadian rhythm. It doesn’t begin to develop until 8-12 weeks and can take up to 6 months of age to be fully established. Exposure to natural sunlight during the day (especially in the early morning hours or just before sunset) and darkness at night helps set their biological clock.
For older babies and toddlers, getting out into sunlight first thing in the morning is one of my top tips for working through sleep challenges such as early rising, false starts, split nights or bedtime battles. It is also super helpful when navigating nap transitions or getting sleep back on track any time sleep gets off course. And of course, as I discussed in the Rhythms and Routines blog linked below, having a predictable routine helps you and your little one thrive.
Click here to hear Rhythms and Routines.
Babies and toddlers aren’t the only ones who benefit. For anyone at any age, sunlight first thing in the morning helps set (and keep) sleep on somewhat of a schedule. As I always remind parents, temperament largely determines how “regular” a person is, babies and toddlers included. There is only so much that sunlight can do for those really resistant to a set schedule, but all the more reason to set your little one up for success as best as you can. This is one of many ways you can help a really “irregular” baby (the ones who resist a schedule with all their might) have a bit more predictability.
For adults, especially tired parents who are up multiple times a night, getting sunlight before blue light (screens) is extra important. When we’re up at odd hours to tend to our little ones our biological clocks get out of sync. Using natural light to our advantage is extremely helpful in keeping our circadian rhythm on track. When you wake, get out into the sunlight as soon as possible, and ideally before you look at any screen. I know this is hard, and I definitely could work on making this more of a priority in my life, but if you’re struggling to sleep at night try making a conscious effort to wait until you’ve been in the sunshine to pick up your phone.
For more tips on how to improve your sleep in parenthood, check out this blog.
Ok, great, but this isn’t realistic for our family
While this all sounds great, it likely is not realistic for everyone. If you already have a hectic morning getting out the door to work this might be an absolute no go. Or maybe you leave really early start to your day before the sun rises. In these cases I recommend getting out in the sunlight in the evening as close to sunset as possible. Research shows that sun exposure when the sun rises and sets is beneficial in setting the circadian rhythm. Of course, as the days get longer this will be tough for little ones who have an early bedtime. But whenever your schedule allows for this, sunlight exposure at sun set provides the same benefits as getting outside in the morning.
Also, it doesn’t have to be for a long period of time. Even if you can squeeze in a few minutes (as I’ve had to do all winter) it is better than none. Alternatively, if you can’t get outside in the morning, opening blinds and letting the sunshine into your home is also helpful. You can still reap benefits if you and your baby can sit or play in the sun inside for a few minutes. Even adding this in on weekends or just a few days a week can go a long way in improving sleep.
All in all, this doesn’t have to be a big commitment. I promise you, finding a way to integrate this into your life, even in a small way this spring will benefit the entire family’s sleep.
Sensory-rich play
Now that spring is here, we are going to be able to include more sensory-rich outdoor play. I can’t wait to get out O’s water table, plant vegetables and flowers, and spend more time on her swing. She also finds it so much easier (and enjoyable) to run and play without her snowsuit, boots and mittens. And the few puddles she has found as the snow melts have brought her so much joy!
Spring is a wonderful time for sensory-rich play. And finding the right balance of stimulation and what type of sensory input your child craves can help them sleep better.
How much stimulation and the types of activities your child will enjoy is highly dependent on temperament. With highly sensitive little ones it takes a bit of experimenting and being really in tune with their needs to find the right balance of sensory-rich play. Some sensitive babies and toddlers are easily overstimulated, so being mindful of the amount of time spent engaging in this type of play is important. For them, certain activities may be bothersome, while their bodies may need other sensory input to feel calm. Watching carefully to see how your sensitive child responds to such play and following their lead will help you ensure their needs are met. When their sensory needs are met it sets their body up for calm in the evening (and at the very least, doesn’t have them trying to get those sensory needs met right at bedtime, leading to bedtime battles that are not fun for anyone.)
Similar to getting out first thing in the morning, play doesn’t need to be complicated. Setting up a blanket on the grass for a young baby to observe the world around them is plenty. From watching the clouds and the trees blowing to the feeling of grass under the blanket to smelling flowers nearby, simply taking them outside will be a sensory experience. For older babies and toddlers, playing in the grass, picking up rocks, or playing with water are all easy and free things you can do with them outside.
Go for more walks
Lastly, I cannot wait to get out for more walks! Again, this is something I truly love, but is harder to do on a regular basis in the winter. We’ve been walking a few times a week, but as the weather warms up we plan to get out almost every day (we skip the super rainy days.)
Physical activity is helpful in getting a good night’s sleep. I know how tough it can be to get regular workouts in with a little one around, which is why walking (either with a stroller or carrier) is one of my top recommendations to moms. With a walk there is no need to find time alone to get some movement in. Plus, your child gets the benefit of more time outside. Some babies love a stroller or carrier nap, so this is a great way for mom to plan for a low stress nap and practice a bit of self-care.
Not only can you bring your little one with you, it’s also low impact and will not further deplete you if you’re already exhausted. While I love a good, sweaty workout, I shy away from them during phases of frequent wake-ups as I know my body isn’t getting the rest it needs to recover. When moms are running on little sleep my recommendation is to put vigorous exercise on hold, and instead opt for gentler workouts. Movement is still so important after a rough night but it’s all about finding the movement that gives you energy and doesn’t steal the little bit you have left.
Walks are also amazing for boosting your mood and lowering stress. Whenever a nap isn’t going as planned it is almost always a good idea to head out for a walk. Often the change of scenery, fresh air and hit of endorphins from the activity is the fix. It helps mom find her calm and puts her in the right mindset to attempt a nap at a later time (if baby didn’t happen to fall asleep on the walk, of course.)
A Personal Note On Spring Time Walks
On a personal not sleep related note, spring walks make me very nostalgic. This time two years ago I was in my third trimester and was walking nearly everyday. We also went for lots of spring walks when O was a newborn, and last year during my final months of maternity leave. I remember heading out for a walk last spring and tearing up because the sunlight looked exactly the way it did the night I walked while timing contractions. And getting chills on a walk last May when I smelled the same floral scent we smelled on a walk when O was only 2 weeks old. As a highly sensitive person, I feel things very deeply and spring walks bring back some of my fondest memories.
I am so excited to implement these habits in my life this spring! I’ll be sharing them more on Instagram over the coming weeks. I hope this blog inspires you to try one or all three of them, and that you notice it helps you and your little one get more sleep.
