How one can assist your baby get the sleep they want – . Well being Weblog

This year back to school plans are still in the works and some (maybe many) children will be studying from home due to the pandemic. As tempting as it is to stick to summer sleep schedules, it's important that children have a regular routine – and that they sleep in the dark hours and be awake in the light hours, as our bodies do best. While a child whose walk to school is just a walk to the kitchen table may sleep a little later than one who has to catch an early bus, no child should spend all morning in bed.

Sleep is vital for all of us, and this is especially true for children. Without a good night's sleep, children are more likely to have health and behavioral problems – and difficulty learning.

Here are some simple things you can do to help your child get the sleep they need.

Have a regular schedule

Our bodies do best when we go to bed and wake up at about the same time each day.

  • Children and teenagers need eight to 10 hours of sleep. Count back 10 hours from the time your child has to get up in the morning. This is roughly the time it takes to get ready for bed (count back 11 hours for younger children).
  • For example, if your teen needs to get up at 7 a.m., they should get ready for bed at 9 a.m. and 10 a.m. (since most of us don't fall asleep once our head hits the pillow). A younger child should get ready around 8 a.m. (bathing, etc.).
  • Understand that teenagers are biologically wired to fall asleep later and wake up later, and of course will have later bedtime times. Unfortunately, most school districts don't take this into account, so you often work against biology.
  • While it's okay to stay up a little later on the weekend, don't let bedtime vary for more than an hour or so.

Turn off the screens before bed

The blue light from the screens can keep us awake.

  • It's best if the screens can be turned off two hours before your child falls asleep. Use this time as they get ready for bed as the time the screens go out.
  • The only real way to achieve this is to get all of the appliances out of the bedroom. (So ​​true!)
  • Teenagers will fight you on this. Hold on if you can (and buy them an alarm clock if they say they need their phone to do this). At the very least, make sure the phone is in do not disturb mode overnight.

Have an environment that promotes sleep

  • Quiet things down. When watching TV, turn the volume down and generally try not to make a lot of noise after the kids go to sleep.
  • Imagine a machine with white noise or a fan (or an air conditioner if you live in a warm place). There are also white noise apps for teenagers who are not giving up their phones.
  • Curtains that darken the room can make a difference to children, who tend to wake up in the first light of dawn – or who cannot fall asleep if it's not completely dark outside.

Know how other factors affect sleep

  • Busy teenagers often struggle to get everything done on time to get enough sleep. Talk to your teen about their daily routine and look for ways they can turn a blind eye, such as: B. Doing homework during the school day or limiting video games or other activities that interfere with homework time. Sleep has to be a priority.
  • Limit caffeine. It is best not to have one, but nothing by the afternoon.
  • Limit naps! For a tired older child, napping may be a good idea, but it can interfere with night sleep. Lunchtime is fine by preschool.
  • Make sure your child gets exercise. Not only is it important to your health, it also helps you sleep.
  • Calm down before bed (do not exercise!).

If your child has trouble falling asleep or wakes up at night, talk to your doctor. It's also important to speak to your doctor if your child snores at night or has other breathing problems. Never ignore a sleep problem. Always ask for help.

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