Moving disrupts many families each year. This challenge hits hard as routines shatter and new anxieties arise in unfamiliar surroundings. You might wonder why your child, who once slept so well, now resists bedtime or wakes frequently at night. Many refer to these changes as sleep regression after a move. Numerous certified pediatric sleep consultants confirm that changes in the environment are significant triggers for sleep disruptions. And if moving is not a change, I don't know what is! Understanding these triggers and how to address them can restore peace to your nighttime routine.

What Is A Sleep Regression?
As tired as you likely are, the last thing you would want right now is to learn definitions. But it will help you better understand what you are dealing with. It basically represents periods when a child, previously sleeping well, suddenly starts waking up at night or has difficulty falling asleep. Typically, these episodes last a few weeks and are part of normal development. They usually happen before a child hits a major milestone, like crawling or walking. However, stressors like moving to a new home can intensify or trigger these phases, even without reaching milestones. By recognizing the signs early, such as increased fussiness or changes in sleep patterns, you can take steps to ease your child through this phase - and make life easier for yourself!

Try to Do Everything In Your Power To Avoid The Sleepless Nights
Before the relocation, you can lay the groundwork for smoother nights. Discuss the move openly with your child, using simple terms to explain what will happen and why.  Explain that you now live in one part of Canada, but now you need to move to another province because Daddy has found a new job, so you have more money to spend on new, amazing toys! How you do this will depend on your kid's age. No amount of explanation will help a newborn, but if you have a child ages 2+, there are ways to do this. Create a visual countdown calendar that helps them track the days until the move. This approach reduces anxiety by providing clear expectations about upcoming changes and when they will happen. Try to use the popular method of telling your kid that they need to sleep for several more nights until the move occurs. Keeping bedtime routines as regular as possible before the move also helps stabilize their sleep habits by helping prevent crankiness from tiredness. 

Outsource Help If Needed
If you find the transition overwhelming, consider outsourcing help. Calling grandparents or trusted friends to watch the kids while you nap can be a lifesaver. Even one hour of sleep during the day can help. For the relocation itself, while grandparents can help with the kids, they won't really be of much help with the moving logistics. Here, you need certified, skilled professionals who know the drill. Hiring movers will simplify your long-distance move tremendously, allowing you to focus entirely on your child’s emotions, which is all that they need in stressful times of change. They don't care about how the items are packed or how much time it takes to do that properly, but professional movers do. Their help is especially beneficial when moving across long distances, as this will mean crossing a distance over 1000 miles and potentially crossing province borders, as in the case of moving from Toronto to Alberta. Statistics show that 38,236 Ontarians moved to Alberta in 2022, so it won't be unusual if you want to do the same to enjoy the lower costs of living and short commute times, alongside other benefits.  

Set Up an Environment That Encourages Sleep
Once you arrive at your new home, prioritize setting up your child’s bedroom. Strive to replicate the feel of their old room—use the same bedding, arrange familiar toys nearby, and ensure the room is dark and quiet at night. Small details like maintaining the same room temperature can also make a big difference. These familiar elements act as cues that signal it is time for sleep, even in a new location.

Consistent Routines Are Lifesavers
Now, about consistent nap routines—they are your best ally to combat sleep regression after a move or stop them altogether. Have night and nap routines set in stone in your new home. If moving long distances within the same country, keep in mind that you might need to adjust your kids' routines by a few hours, but do it gradually. Naps will affect night sleep, and vice versa. If you haven't had them before the move, now would be a great time to start working on building one. Aim to keep bedtime and wake-up times the same every day. Routine actions, like reading a story or having a warm bath before bed, can work as a signal that it’s time to wind down. The predictability of these routines offers comfort and security, easing the stress of the new environment.

Anxiety and Stress
Address the emotional impacts of a move, too. After a transition, children might feel lost or scared in their new surroundings, which can disrupt their sleep. This is especially true in the age where their imagination starts working overtime. You can help reduce their anxiety with simple, comforting activities. For instance, spending extra time together during the day can reassure them that they are safe. This also might not be the best time to try to transition from co-sleeping to independent sleep - they will want to spend every moment with you, even when asleep.

Discuss their feelings about the move and the new house; sometimes, just talking about fears can reduce their power. Sometimes, you might have to check for monsters under the bed - no two days are the same with kids. 

Consider tools and techniques that ease stress at bedtime, too. A night light that casts soft shadows or background noise from a sound machine might help. And remember, a little extra patience goes a long way. Each child adjusts at their own pace, and support from you is their best comfort.

Sometimes, despite your best efforts, your child may struggle with sleep issues that persist. If you notice signs of significant distress, such as regular nightmares or the occurrence of the split nights scenario, it might be time to seek help. A professional, such as a child psychologist or a certified sleep consultant, can offer guidance tailored to your child’s needs. They can help you understand if sleep problems are a typical part of adjusting to a new home or if they stem from deeper issues.

How Should You Take Care Of Yourself If You Don't Get Enough Sleep?
It’s vital you look after yourself - even if that might not include getting enough sleep. You won't feel good no matter what you do without proper sleep, but you should try it. Parental stress can affect children, making their adjustment to the new environment harder. Ensure you manage your stress through healthy outlets:

• Exercise regularly, even if it’s a short walk. You likely won't have energy for more than that. 
• Connect with friends and talk about your feelings. Fellow parents will understand you better. 
• Take time for activities you enjoy, even scrolling on social media, before falling asleep. 

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A relaxed parent often means a relaxed child.

Good Luck With Potential Sleep Regression After a Move!
Understanding and patience are key in tackling sleep regression after a move. Each child is different, and their time to adjust will vary. By being consistent and acknowledging their feelings, you can help smooth their path to restful nights and, in return, get a good night's sleep yourself. Remember, this phase is temporary, and with the right support, your child will adapt and thrive in their new home.

Images used: 
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​Relocating with kids and settling in

If you are wondering how to move with kids efficiently, talk to your children about the upcoming stage. You can relocate with your little ones easily if you work with movers and take the extra time to help your kids adjust. Explain why you're moving and highlight the positive aspects of the new home, such as a bigger backyard or proximity to a favorite park.  Include your children in the packing and unpacking process. Let them help choose paint colors or decorations for their new, shared bedroom. 

This involvement empowers them and helps them feel a sense of ownership over their space. Try to recreate elements of their previous bedroom in the new one. Arrange their furniture in a similar layout and use familiar bedding and stuffed animals to provide comfort and a sense of continuity. Maintain regular routines as much as possible, especially bedtime routines. Consistency in daily activities helps children feel secure in their new surroundings. Make moving into their shared bedroom a special event. 

Ideas on how to divide the bedroom

Transforming a shared bedroom into a harmonious haven often begins with creating distinct, individual spaces. One ingenious way to achieve this is by employing physical dividers or room partitions. These can be in the form of bookshelves, screens, or even curtains. Another strategy to divide and conquer shared bedrooms is strategically planning furniture placement. Opt for symmetrical layouts that create a visual balance in the room. 

When it comes to shared bedrooms, color can be a powerful tool in defining individual spaces. Work with your children to select a color scheme or theme for their respective sides of the room. Whether bold, vibrant colors or soothing pastels, the chosen palette can set the tone for each child's area. Decorate with bedding, curtains, and accessories that match their preferences while staying within the selected color scheme. 

Personalizing each side of the bedroom

Shared bedrooms may be shared, but that doesn't mean individuality should take a back seat. Celebrating each child's unique personality and interests is the perfect opportunity. Encourage them to express themselves through their side of the bedroom. Let one sibling's side reflect their passion for art with an easel and a gallery wall of their creations. On the other side, create a cozy reading nook for the bookworm, with their favorite titles proudly displayed. 

Empower your children by involving them in decision-making when decorating their respective sides of the room. Provide them with furniture, colors, and decorations options, and let them choose what resonates most with their style. It's a chance for them to learn about their preferences and explore their creativity while contributing to the overall aesthetics of the shared bedroom.