“Early to rise, early to bed, makes a man healthy, wealthy, and dead.” — James Thurber
When they’re young, every child resists naps, and every adult wishes they could rest. To promote their mental and physical growth, babies and children require substantially more sleep than adults.
Having a daily routine of sleeping at the same time is a task. There is only a small ratio of parents that are able to put their children on sleep at a fixed regime. I would like to share my knowledge on this platform on sleep habits for kids.
When they’re young, every child hates naps, and every adult wishes they could lay. To promote their mental and physical growth, babies and children require substantially more sleep than adults.
Our current lifestyles have an impact on our healthy lifestyles that we live such a hurried and mechanical existence. Parents’ work schedules, after-school activities for kids, heavy traffic make it almost impossible to get home on time, resulting in less or no time for family, and so on.
As evenings are often busy, maintaining a tranquil and relaxing setting for bedtime is nearly tough.
Why a Child Needs Ideal Sleeping Hours?
Our modern lifestyles have had an impact on our once-healthy lifestyles because we live such a hectic and busy life. Parents’ work schedules, after-school activities for children, heavy traffic on roads making it nearly impossible to get home on time, thus resulting in spending less family time. Nowadays, in a busy environment, its becoming difficult to have a calm and healthy sleep pattern.
Healthy sleep is required for a child on regular basis. When a child is relaxed, they wake up energetic. As a result, the mind and body are energised to begin a new day. In addition, their growth and development will be on target. They will be awake fresh, they will be able to focus well on their tasks and learning.
They will also have better control over themselves than a sleep-deprived child because their intellect will be in better control. Sleep deprivation is also one of the leading causes of childhood disorders.
Making sleep a top priority requires discipline and commitment. Assist your child to understand their regular night regime and how important sleep is for them. It is very essential to get a good sleep after a busy day.
1. Know the Ideal Sleeping Hours of Your Child
Having said that, every kid is different so it’s ok if they sleep a little more or less.
Hence defines their sleep duration. Mostly, young children sleep for 10-13 hours, elementary-school students require 10-11 hours, and secondary school requires about 8-10 hours.
2. Turn Off The Electronics
According to studies, the blue light emitted by screens can wake up the brain and make it difficult to fall asleep, resulting in:
- less sleep,
- lower sleep quality,
- morning weariness, and
- nutrition issues in youngsters
It is especially important to be cautious when using small devices, such as phones or tablets, which are held closer to the face. It’s a good idea to turn them off an hour before bedtime.
Keep your phones charged outside the bedroom, if possible, or at least far away from the bed
3. Follow a Bedtime Routine
Brushing your teeth is a smart place to start with.
(we have written a blog on 5 DENTAL MYTHS BUSTED)
Nothing beats a nice bath for relaxation. The next thing I do is give my little one a light massage and apply cream before placing him in his jammies.
In our case, a bedtime tale is a must. This is incredibly relaxing for children since they sleep with the narrative in their heads. So pick an excellent bedtime storey that you’ll enjoy. So they dream well while sleeping.
We also have a little conversation about how our day went, the positive and bad things that happened throughout the day and cheering him up, thanking God for the lovely day, and planning our plans for the next day.
A snuggle and a goodnight kiss to your precious one, wishing him or her happiest dreams, is a must-do.
4. An Ideal Sleep Environment
Creating an appropriate environment for a good sleep is necessary.
- Keeping sented candles can help to calm the mind.
- Playing soothing music at night.
- Make sure there are no devices in the area and that they are turned off or in silent mode.
- Make the bed as comfortable and tidy as possible for the youngsters to enjoy a restful night’s sleep.
- Make sure the temperature in your children’s rooms is adequate for the season.
5. Lifestyle Habits
- Ensure that your children participate in enough physical activity each day, such as playing with friends, taking a walk, cycling, and so on.
- At least 90 minutes before night, all electronic devices should be turned off.
- It’s best to have a healthy dinner early in the evening. In the evenings, stay away from junk food.
- There will be no schoolwork or bedtime games. Because the brain associates activity with its location, it might be tough to psychologically break out of a study mood when the lights are turned out.
- Avoid drinking tea or coffee late at night; instead, warm milk is preferable
6. Keep Up the Routines on Weekends or Holidays
During the holidays, try not to disrupt your children’s nighttime routine. A little wiggle room, such as staying awake an hour longer than normal, is OK. Don’t overextend yourself to the point where the usual cycle is disrupted. When children’s routines are consistent, they do significantly better.
7. Avoid late afternoon naps
Getting enough sleep is a wonderful way for our children to unwind and recharge. It will be tough to get children to sleep on time at night if they nap in the evening or late afternoon. Allow children to become tired during the day through exciting activities or their daily routine, and then take a brief nap in the early afternoon. Make sure they don’t go to bed after 4 p.m. Older children should not be reliant on naps, which means they should go to bed earlier and sleep for longer periods of time.
8. Encourage Good health and Nutrition
Eating right and healthy is key to our effective daily activities. Eating right is very important for a good sleep.
Our ability to function effectively in our everyday activities is dependent on our ability to eat properly and in a healthy manner. For a good night’s sleep, it’s critical to eat well.
- Consume the appropriate amount of food at the appropriate time.
- Avoid caffeine and aerated drinks, especially in the late afternoons and evenings, for a good night’s sleep.
- Physical activity and exercises help youngsters sleep better and longer, thus they should be included in their daily routine.
9. Undisturbed Sleep
- Ensure that children sleep soundly and for a lengthy period in order for them to grow and develop properly.
- Ascertain that your child is at ease.
- Clothes and blankets should not be a hindrance to mobility.
- If your child emerges from her room after you’ve put her to bed, softly but firmly remind him or her that it’s time to go to bed.