To help children get a good night's rest, learn what you can change - and what you can't
Sleep is one of the most talked-about topics among parents. We quickly learn just how important sleep is for everyone's wellbeing. For a start, it means the difference between a cheery or grumpy baby, between a calm or frazzled parent.
The importance of sleep doesn't end when a baby grows out of the cot. It's equally vital for school-aged children. A good night's sleep sets a child up for the day. It helps kids deal with the social stresses and pressures of a busy school environment and also promotes learning. Sleep is essential for growing brains.
Children have long rebelled against set bedtimes, but today there are more and more distractions to keep them awake and alert and out of bed for longer. TV, the internet, talking on the phone and playing video games all compete for their bedtime attention.
And while it may seem that your kids are the only ones still up and about at 10 pm, the reality is that many children struggle to get a good night's rest. Difficulty in falling asleep, unrefreshing sleep, trouble staying asleep, early morning awakening and nightmares are among the most common problems affecting our kids.
All children differ in the amount of sleep they require. Throughout his childhood and adolescence, my son seemed to function perfectly well on a fraction of the sleep his two sisters needed. My wife and I came to realise that there isn't a mandatory number of hours for children at certain ages. Instead, there is a range for each age.
Establish good habits
Sleep experts stress that while adults may not have control over children's biology, we can assist them to develop good sleep patterns. Here are five simple ways to help ease kids into healthier bedtime and sleep habits:
1. Establish a regular bedtime. Kids may fight this, but stick to a regular bedtime during the week. They can stay up a little later on the weekend.
2. Have some wind-down time. Up to 45 minutes prior to bed should do the trick. This can involve switching off the TV and other distractions, calming the children down and cutting out snacks and caffeine.
3. Establish a bedtime routine. This might include a bath, brushing their teeth and sharing a bedtime story.
4. Reserve bedrooms for sleep. Remove the TV and computer from the bedroom. Instead, create a calm, cave-like atmosphere, the darker the better.
5. Induce drowsiness with the three sleep cues. This means maintaining a dark room, lowering body temperature and acknowledging the role melatonin plays, so work within the child's sleep cycle. A better knowledge of the biology of sleep and sleep patterns will go a long way to helping your kids get a better night's sleep.
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