Supporting Sleep Through Divorce & Separation: Tips for Parents
Sep 27
3 min read
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Divorce and separation can be one of the most stressful times for families, and it can have an impact on children’s sleep and behaviour. While this time can be challenging, there are several ways to support your child’s emotional well-being and ensure they continue to have happy and healthy sleep! Imogen Russell, infant sleep expert from our brand-partner The Little Sleep Company has outlined ten strategies to help you navigate what can often be a challenging time for your child and therefore negatively affect sleep.
Key Strategies for Supporting Your Child from Imogen:
Maintain a Consistent Routine in Both Homes
Establishing predictable bedtime routines can provide children with a sense of security and stability, even when living between two homes. Make sure the sleep environment is calm and familiar in both places. These don’t have to be exactly identical but keep some similarities like a teddy or some bedding they like. Keeping a similar pattern in each home will certainly help with expectations.
Communicate Openly and Reassure
Make sure the sleep environment is calm and familiar in both places. These don’t have to be exactly identical but keep some similarities like a teddy or some bedding they like. Keeping a similar pattern in each home will certainly help with expectations.
Keep Conflict Away from Children
Avoid any negative discussions or conflict in front of your child, especially during handovers. Shield them from adult conversations about finances, logistics, or legal matters, and ensure they feel safe and secure in both homes.
Encourage Healthy Emotional Outlets
Help your child express their emotions through creative activities like drawing, music, or sports. This can reduce feelings of anger, guilt, or insecurity and give them a constructive way to process their feelings. Big feelings may show up on transition days, creating a picture-based book with photographs of the child at each phase of the transfer to read before beginning can be helpful to manage expectations & anxiety.
Incorporate Stress-Reduction Techniques
Use calming bedtime tools like guided meditations, red light nightlights, or comfort objects (loveys) to help alleviate anxiety. Teaching breathing exercises can also help children manage stress during the day and at bedtime.
Keep Clear and Positive Communication About Both Parents
Reassure your child that both parents are there for them and will continue to love and support them. Avoid negative talk about the other parent within your child’s hearing, as this can create feelings of guilt and confusion.
Set Up Clear, Predictable Schedules
Consistent visit schedules with the other parent can help children know what to expect and reduce anxiety about changes in their environment. Predictability gives them a sense of control during uncertain times.
Involve Trusted Adults for Extra Support
Familiar, supportive figures like grandparents can provide extra comfort and consistency during times of change. They can help buffer the emotional challenges and offer reassurance to children.
Encourage Calming Pre-Bedtime Activities
Create a peaceful bedtime routine with activities that wind down energy levels, such as reading, singing, listening to soft music, or practising gentle stretches. This routine can ease the transition to sleep, even when emotions are running high.
Address Separation Anxiety
If your child struggles with one parent not being around, acknowledge their feelings and support as necessary. Remind them that both parents are always there for them. Having a favourite item or a special comforter can provide extra reassurance. Giving them some choice about their sleep space if they are old enough can also be useful, paired with photos of loved ones around their beds.
We’re proud to have The Little Sleep Company as one of our selected brand partners, find out more about Imogen’s work here.