How You Can Help Your Kids to Sleep More
Sep 19, 2022
If your family is like ours, then back to school has certainly posed a few unique challenges for you. The “here we go again” feeling is definitely present as we try to keep up with changing schedules, getting homework done and preparing healthy lunches and snacks. It is a stressful time for everyone, including the children, and if they are not getting the proper amount of sleep and rest with their new routines, this can add additional stress on their systems.
I understand that getting children to bed at a reasonable hour can be difficult, but I hope that knowing the benefits of your children being rested properly will encourage you to focus on improving their sleep routines.
Why is it important that my child sleeps well?
Children who are well rested usually have better immune systems and attention spans, perform well in school and have better behavior and memory.
So how much sleep do school-age children need?
Children between the ages of 6 and 12 need approximately 9 to 12 hours of sleep per night. For teenagers that are 13 to 17 years of age, it is recommended that they get 8 to 10 hours per night.
How do I ensure my child is getting the best quality of sleep?
Be consistent - our bodies respond very well to routine. As much as possible, especially on weekdays, aim to have your children go to bed and wake up at the same time each day.
Sleep hygiene - just like adults, children can benefit from the following:
- Keep the room cool and dark.
- Use white noise if they have trouble falling asleep
- Magnesium Glycinate is safe to use with children and can promote sleep and relaxation.
- Diffusing essential oils, like lavender, are safe and can promote relaxation.
- Avoid big heavy meals or snacks too close to bed as it can disrupt deep sleep.
- Avoid screen time as much as possible close to bedtime and make sure it is not the first thing they use in the morning. (TIP: Setting up a charging station outside of the bedroom for all of the family’s devices will help to alleviate screen use right before “lights out” and first thing in the morning.
- Ensure your children are exposed to daylight within the first hour of waking to initiate their circadian rhythm, which is a natural, internal process that regulates the sleep–wake cycle and repeats roughly every 24 hours.
Allow them to “catch up” - when we notice that one of our children is not getting enough rest or recovery time, we allow them to “catch up”. Being short on rest can gravely impact their attention span in school and/or their ability to perform well at their extracurricular activities and sports. We feel it is better to allow them to “sleep in” once in a while versus having them continue with a sleep deficit.
Watch for clues and cues - our bodies are great at giving us signs and signals when it’s not getting everything that it needs. If your kids are complaining, whining, or just seem “off”, you may want to put more focus on their sleep routine to reduce or remove these behaviors as this seems to work at our house.
Set an example - having your own great sleep routine will give your children the opportunity to follow your lead and to mimic you. “As a parent, you are always teaching your children and sometimes you use words.” - Anonymous
I hope you find this information useful. If you have any great tips for getting a good night’s sleep at any age, just hit reply so we can hear what’s working for you.