This year, back-to-school initiatives promote a secure return to full-time, in-person education in order to improve kids' academic and psychological well-being. Even though it may be tempting to keep summertime sleep patterns, it's important for kids to have a regular schedule where they sleep when it's dark and are awake when it's light. This is how our bodies work best. This is valid for home schooling families as well; no child should spend the entire morning in bed, even if the trip to school only requires a short walk to the kitchen table, allowing for more sleep than those who must take an early bus.
All of us need to sleep, but children especially need to sleep. Children who don't get enough good sleep are more likely to experience learning difficulties, behavioural issues, and health problems.
All of us need to sleep, but children especially need to sleep. Children who don't get enough good sleep are more likely to experience learning difficulties, behavioural issues, and health problems.
Here are a few easy steps you can take to ensure that your child gets the rest they require.
Photo by Andrea Piacquadio
Have a schedule for
Our bodies function best when we go to bed and wake up at around the same time each day.
Eight to ten hours of sleep is required for teens and children. Count back 10 hours from the time your child is supposed to wake up in the morning. They should be getting ready for bed around that time (for younger children, count back 11 hours).
For instance, if your teen must get up at 7, they should be dressed and in bed by 9 p.m. (since most of us don't fall asleep as soon as our head strikes the pillow). By around age 8, a younger child should begin getting ready (showering, etc.).
Recognize that adolescents are biologically programmed to fall asleep and wake up later, resulting in bedtimes that are naturally later. Unfortunately, the majority of school systems don't make accommodations for this, so you frequently go against biology.
Don't let the bedtime fluctuate by more than an hour or so, even though it's acceptable to remain up a little later on the weekends.
Here are a few easy steps you can take to ensure that your child gets the rest they require.
Before going to bed, turn off all electronic devices.
The blue light emitted by screens has the potential to keep us awake.
It's best if you can turn off the screens two hours before you want your child to sleep. Use the time when they start getting ready for bed to turn off the screens.
The only real way to accomplish this is to remove all electronic devices from the bedroom. (This is so true!)
Teenagers will disagree with you on this. Hold your ground if you can (and buy them an alarm clock if they say they need their phone for this). Make sure the phone is in Do Not Disturb mode overnight.
Create a sleep-friendly environment.
Reduce the volume. Turn down the volume if you're watching TV, and try not to make too much noise after the kids have gone to bed.
Consider a fan or a white noise machine (or an air conditioner if you live somewhere warm). There are also white noise apps for teens who refuse to put down their phones.
Room-darkening curtains can help children who wake up at the crack of dawn — or who can't sleep if it's not completely dark outside.
Understand how other factors affect sleep.
Busy teenagers frequently struggle to get everything done in time to get enough sleep. Discuss your teen's daily schedule and look for ways to help them get more sleep, such as doing homework during the school day or limiting video games or other activities that take away from homework time. Sleep must be prioritized.
Caffeine should be avoided. It's best not to have any, especially after mid-afternoon.
Take fewer naps! Naps may seem like a good idea for a tired older child, but they can disrupt nighttime sleep. Through preschool, naptime is acceptable.
Make certain that your child gets enough exercise. It is not only beneficial to their health, but it also aids in their sleep.
Prior to going to bed, engage in calming routines (not exercise!).
Consult your doctor if your child is having trouble falling asleep or waking up during the night. It's also critical to consult your doctor if your child snores or has other breathing issues at night. Never ignore a sleep problem; always seek assistance.
