Are Your Kids Getting Enough Rest?

<p>Parents of young children know how difficult it can be to get your kids to sleep at night, especially when they’re toddlers and preschoolers. Kids this young don’t yet have the self-discipline that older kids do, and more often they need more sleep than they can handle in one night. Regardless of their age, though, making sure your children get enough sleep is always something worth aiming for as a parent. With these tips on how to improve your kids’ sleep, you can give them the healthy and restful night’s sleep they deserve — without having to resort to medication!</p><h1>The importance of better sleep for kids</h1><p>We all know children are wired differently than adults, and they need more sleep as their bodies grow. Their circadian rhythms, the natural process that controls their sleep-wake cycle, don’t fully develop until their mid-teens, which is why they may have trouble falling asleep at night or find it difficult to wake up in time for school. An adolescent’ body typically releases a surge of hormones when they fall asleep, which ultimately helps to promote wakefulness. When children get less sleep than their bodies need, they don’t perform as well in school and are more likely to suffer from health issues, including depression, heart disease, and diabetes. How well kids sleep in can have a profound effect on how they perform in school and every other area of their lives, so it’s important to give them the tools to get better sleep.</p><h1>Tips to Help Your Kids Get Better Sleep</h1><p>If your kids are having trouble sleeping, they aren’t alone. Sleep disorders and problems affect an estimated 40% of children and adolescents, according to CDC data. Parents can help their kids sleep better with these tips from experts at Stanford Children’s Health:&nbsp;</p><h3>Stick to a schedule</h3><p>Children and adults alike work best with a regular sleep schedule to reset their biological clocks every night. Establishing a routine can help kids get better sleep. Make sure they’re going to bed and waking up at the same time every day, even on weekends. A consistent schedule will condition your child’s body to know when it’s time for bed; maintaining that rhythm can make it easier for them to fall asleep and stay asleep.</p><h3>Lights out</h3><p>A cool, dark room is ideal—preferably one that isn’t used much during waking hours so it stays quiet, calm, and peaceful when it’s time to sleep. The darker and more inviting your child’s bedroom is, the easier it will be for him or her to fall asleep there each night. If your child is afraid of the dark, you can use a soft night light to make them more comfortable.</p><h3>Make bedtime fun</h3><figure class="image"><img src="https://lh5.googleusercontent.com/1Vqh7GTJTLK9JAfQENM5n6dqDYpS3qzuf594Ju0KjMnXjMCL3Hhk-J2PlNFgDspqo4BLxs2w6fE56yAo4vLGnlVRbPcdw8CUUa3fYUrCy81fDzqlVhFA2-wsQ8_mr90uhOsLNbTb"></figure><p>Boring routines get boring results—as any parent knows! Be creative; make time together relaxing, enjoyable and engaging. Bedtime is a great time for bonding, so why not make it fun? Establish a bedtime routine that includes family activities like reading a story, or playing some simple games.</p><h3>No electronics at bedtime</h3><p>It’s important to have specific rules about technology before lights out. By minimizing exposure to devices before bedtime. By removing access to mobile devices, tablets, and laptops, you can reduce exposure to the blue light generated by the screens of these devices. The blue light generated suppresses melatonin production, making it harder to fall asleep and stay asleep throughout the night.&nbsp;</p><h3>Regular mealtimes</h3><p>Studies show that children who eat meals with their families tend to do better in school, perform better socially and demonstrate healthier eating habits than those who don’t. Scheduling your meals well ahead of bedtime can also create better opportunities for increased digestion. As well, studies show that kids who go to bed hungry may wake up earlier than normal and/or wake up a number of different times throughout the night.&nbsp;</p><h3>Winding-down before bedtime</h3><p>Encourage your child to engage in relaxed, or calming activities such as playing with pets, drawing, reading stories or listening to music before getting into pajamas and heading to bed. Allotting a certain amount of time to relax and clear the mind before bedtime can result in much better sleep for children of all ages.</p><h3>Understanding the importance of proper sleep</h3><p>It’s important for kids to understand the importance of a good night’s sleep for a number of reasons. First, our body produces most of its growth hormones while were sleeping. Second, it gives our body time to repair itself from any damage that may have been done during our day.&nbsp;</p><p>Bedtime power struggles typically occur because parents don’t stick with consistent enforcement over time. You might lose battles along the way, but think about how things will look once your child learns to manage his or her own sleep cycles independently. If your child is really struggling with sleep issues, talk to your pediatrician and ask for recommendations based on your situation. They might even consider referring you to a specialist like a developmental-behavioral pediatrician who deals specifically with children’s behavioral problems.</p><h1>Final Thoughts</h1><p>The human body was designed to work hard, and then rest. Thanks to any number of different issues that can arise though, many of us don’t get enough sleep, our kids included. The problem is, children need significantly more shut-eye than adults do: according to American Academy of Pediatrics recommendations, kids age 6 through 11 should sleep a minimum of 9 hours per night; those between 12 and 17 should get a minimum of 8 hours. How can you make sure your kids are getting enough sleep? One of the most important factors in this is consistency, which makes bedtime, and waking up, easier to manage. Do your kids get enough sleep?</p>

With these tips on how to improve your kids’ sleep, you can give them the healthy night’s sleep they deserve, without having to resort to medication!

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Are Your Kids Getting Enough Rest?