Routine and regularity are quite important as far as getting plenty of sleep is concerned. You must follow a set schedule and prioritize your sleep over other matters. What you need to do is help your children understand the way their body clock functions. This way they will be able to set their bedtime. We know that getting enough sleep is important for the learning, development, well-being and overall performance of your kids. Given below are some of the simple sleep tips for your kids.
The Body Clock
First of all, you may want to help your child understand how their body clock tends to works. This body clock triggers the secretion of a chemical called melatonin. This chemical causes us to go to sleep. Another chemical called cortisol helps us wake up in the morning.
If you don't have a regular sleep schedule, this clock will go out of synchronization. Therefore, what you need to do is make your kids go to sleep at the same time and wake up at the same.
Stick to a Sleep Schedule
According to experts, young children should get at least 11 hours of sleep per night. Primary school kids should get at least 10 hours of sleep, and secondary school kids should get at least 8 hours of sleep each night.
Stick to Good Sleep Habits
- Your kids should stop their activities at least 45 minutes before hitting the bed
- They should eat their dinner and exercise at night. Exercising before bedtime will help them relax their mind and body.
- Ideally, you may want to have a bedroom dedicated to your kids to sleep. There should be no electronic items in the bedroom.
- Adopt sleep-promoting Lifestyle habits
- Ask your kids to turn off their digital devices a minimum of 45 minutes before they go to sleep
- Make sure they don't have a lot of sleep-ins
- Make it a habit to go out with your kids on a daily basis. Even a few minutes of walk together will be more than enough.
- They should not do their homework in the bedroom. The reason is that the brain links activity is with specific locations.
- Don't encourage them to take coffee before bedtime as it can disrupt their sleep. The reason is that caffeine can create a hurdle in the process of going to sleep. Therefore, it is better that you have coffee with your kids in the morning.
Long story short, if you want to enhance your kids' overall performance, development, learning, and wellbeing, we suggest that you make them realize that sleep is of paramount importance for them. If you encourage your kids to get plenty of sleep, this will ensure that their brain and body are properly synchronized. This will help them give their best at school as well as at home. After all, it all boils down to your efforts as a parent.