Sleep & Health
With the school year right around corner, getting your child adjusted to a new sleep schedule becomes crucial. Sleep is an essential aspect to a child’s development. Studies show that children with a proper amount of sleep are less likely to have behavior issues and mood swings.
Here are some sleep tips to make sure your child is well rested and ready to take on the school year.
1. Have a consistent bed time routine
Setting a routine will allow your child to learn and adjust to a bedtime atmosphere. You should create a set of steps (brushing teeth, story time, bathing, etc) and guide them through the process each night. Your assistance will help them relax. Soon they will be in autopilot and know how to get ready for bed.
2. Set the perfect sleep environment
Children need comfort while they sleep as much as adults do. Stuffed animals are great for those who are having sleep issues. Make sure the room is dark and quiet to signal it is time for sleep. The room temperature should be cool to help regulate your child’s external temperature.
3. Set a bedtime
Pick a bedtime that reflects the sleep needs for your child. Children typically need 9 to 12 hours of sleep. Pay attention if your child is a night owl or early riser, and adjust to ensure they get the sleep they need.
4. Prep a bedtime snack
A small snack before bedtime will make sure your child is fueled through the night. Some suggested snack include toast with peanut butter, a piece of fruit and graham crackers. Avoid caffeine. Keep it small because having a full stomach can interfere with sleep.
5. Turn off all electronic about two hours before bedtime
Make sure all electronics are off so that there are no distractions when trying to prepare them for bed. Studies show that watching television and being on the computer can limit melatonin production, which is a hormone that causes sleepiness.