I can’t speak for everyone else, but there is a significant difference between a night full of restful sleep and a night where that wasn’t possible. Even an hour or two less than normal can make the day so much more difficult and overwhelming. As such, we treasure our time in bed since it allows us to unwind, relax and get well-rested for the next day. As important as sleep is for adults, though, it’s even more crucial for kids. Not only are they still developing, but they also don’t always realize just how much of an impact their sleep has on their mood and well-being.
Research has shown that sleep is an essential aspect of a child’s growth and development. It is during sleep that the body repairs, and the brain consolidates memories and learning. Unfortunately, many school-aged kids do not get enough sleep, which can have a major impact on their school performance, mood, and overall well-being. Children who do not get enough sleep are also at higher risk of developing health problems such as obesity, diabetes, and cardiovascular disease.
As such, here are some tips for parents to help their kids with getting better sleep each night!
Tip #1: Set up a bedtime ritual
Very few kids like to hear that it’s bedtime, but plenty like to find out that it’s story time! Establishing a consistent bedtime ritual can help your child’s body prepare for sleep. This routine can include a bath, brushing teeth, reading a story, and/or listening to soothing music. Anything that helps relax them, but also that they only really do just before bed. Not only will this help put them to sleep, you don’t even have to tell them it’s bedtime-prep! Just tell them the exciting part and the rest will happen naturally.
Tip #2: Create a sleep-conducive environment
A room that is dark, quiet, and cool is a much better experience for sleeping. Make sure your child’s room is dark enough by using blackout curtains or some other means of blocking outside light. White noise or a sound machine can also be used to block out any outside noise (which I still use even to this day!). Keep the room at a cool temperature, ideally between 60-67°F if possible. Having it be too hot or too cold will make it much more likely the child gets uncomfortable and restless.
Tip #3: Limit screen time before bedtime
The blue light emitted from screens can interfere with your child’s ability to fall asleep. Limit screen time for at least an hour before bedtime. Easier said than done at times, given how addictive technology can be. If this is an issue, we would suggest Tip #1 to complement this. Find a bedtime ritual with a fun (but calming) activity that their eager to participate in for a little while to limit their blue-light exposure!
Tip #4: Encourage physical activity during the day
I’m not sure about anyone else, but I know that I sleep much better after a physically active day. Have your child to participate in sports, go for a bike ride, or play outside during the day. This will make them much more likely to fall asleep when bedtime rolls around. Just make sure they finish their physical activity at least a few hours before bedtime, so their body has time to wind down.
Tip #5: Avoid caffeine and sugar before bedtime
Caffeine and sugar can interfere with your child’s ability to fall asleep. Avoid giving them sugary or caffeinated drinks before bedtime, including soda, tea, and coffee. Despite what some may say, caffeine can last for over six to eight hours in our system after we consume it, so make sure to cut them off early if it is something your children drink!
Tip #6: Be mindful of your child’s sleep needs
Every child is different, and some may need more sleep than others. Most school age children need 9-11 hours of sleep, but this is an average. They may need more or less, or benefit from an earlier or later bedtime. Take the time to try and figure out your child’s normal rhythm in order to help them get a better result.
Sleep Well, Grow Well
Life is tough, whether we are adults or children – so it’s nice to be able to avoid adding extra mayhem wherever we have the ability to. Most kids (even teenagers) don’t fully understand the impact that sleep has on how well their day goes. Some kids (particularly younger ones) don’t even understand what cause-effect relationships are yet!
Many kids will fight bedtime, but this is a great opportunity to teach them about delayed gratification (or giving up something now so that we can have something better later). Sure, we have to save our video game and get off for tonight, but it will be there tomorrow and you will be better-rested for picking it back up again! Knowing this, as well as the other tips above, we hope you are able to help lull your child to sleep each night a bit easier, so they can continue to focus on growing and becoming the happy and productive adults we know they can be.