Summer vacation has come to end for schools in our area, which means parents and kids are transitioning back to school year routines. It’s a good time to monitor nighttime habits and make sure you’re setting yourself and your children up for success.
Sleep is vital for health and well-being for all ages. Healthy sleep is important for cognitive functioning, mood, mental health, and cardiovascular, cerebrovascular and metabolic health. However, getting your little ones to sleep can be tricky. And when they can’t sleep … you can’t sleep.
Here are some tips that may help you win the battle of getting your kids to bed:
- Set an individualized bedtime routine.
- School-age children need between 9 and 11 hours of sleep each night, according to the National Sleep Foundation. However, sometimes early risers get up at the same time no matter what time they go to sleep. If your child tends to rise early no matter how late you put them to bed, make sure they are going to bed early enough to get the amount of sleep they need.
- Create a consistent bedtime routine.
- While routines should be based on your child, they should also be consistent. Routines are especially important for young children. Aim for a routine that is comforting and relaxing. Your child’s body may automatically start to become sleepy at the beginning of the routine if you are consistent. This can include reading a short book, taking a bath, putting on pajamas and brushing teeth.
- Turn off the screens at least 1-2 hours before bedtime.
- Screens are big sleep disrupters. Make it a priority to turn off all technology as early as possible and try to keep electronic devices out of bedrooms. Watching TV, playing video games, or scrolling on a phone or computer right before bed can keep your child up an extra 30 to 60 minutes, according to a recent health study.
- Create a sleep-inducing environment.
- Comfortable sheets, room darkening shades, and a quiet and cool environment can all help your child sleep better. A white noise machine can help mask outside sounds or a nightlight can help alleviate fear of the dark.
- Consider what you eat.
- Avoid caffeine and eating large meals or sugary treats before bedtime. Caffeine is a stimulant that can make it harder to fall asleep, cause you to sleep more lightly, and wake up more often. Eating a large meal before bed can disrupt digestion and make it harder to fall asleep. Sugary foods can cause your blood sugar to spike, which can disrupt your sleep.
For more great sleep tips and information on the importance of sleep for children visit https://www.sleepfoundation.org/children-and-sleep.
