Setting Good Sleep Habits for Your Child
>> Dec 6, 2013
I know from personal
experience that if a child is left alone, without any parental supervision over
when to go to bed, when to wake up etc, he or she can end up having spent their
entire teenage years feeling sleepy during the day and active during the night.
This can have a profound influence on their young, fragile minds; so much so
that it took me years to get my sleeping schedule in check. Teaching your child
proper sleeping etiquette is a responsibility that shouldn't be taken lightly.
But to teach, first one must learn, and in this article we are going to talk
about the basics behind teaching your child healthy sleeping habits, and maybe
learning a few things yourself.
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Understanding the Circadian Rhythms
We have all heard of the
so-called “biological clock”, or the mechanism our body uses to measure time
and regulate its internal processes accordingly. Without it, our hormones will
run amok and force our bodies into bizarre states of sleep deprived madness. All
living organisms adjust their bodies in harmony with the day/night cycle; and
young children are not exception.
Establish A Sleeping Schedule
When it comes to good
sleeping habits in a healthy and young growing body; sleeping according to a
fixed schedule is the best option. On average, children between 3 and 6 years
of age, should sleep between 10 and 12 ours per night (and from 7 to 13 at
least 10 – 11 hours). Assuming your child goes to kindergarten or school,
waking up early in the morning is a must. In that case a good time to go to bed
would be around 8-9 PM; giving your child ample time to get ready for the
upcoming day.
Limit Caffeinated/Sugary Beverages
Caffeine and sugar act as
powerful stimulants to the young, still growing brain. All major soda brands
contain at least some caffeine and sugar; making carbonated beverages the worst
enemy of any “good night sleep”. Ice-cream, chocolate and candy are also
unacceptable during the later parts of the afternoon as well. Instead, why not
substitute sugary drinks and desserts with healthy fruits and juices. Herbal
tea is also good, as long as it doesn't contain any black or green tea.
Avoid Big Meals Right Before Bed
Don't allow your child to get
full on junk-food and big course meals right before going to bed. Not only are
you risking ruining your child's metabolism; but sleep is also affected
negatively. Two hours are enough for the body to work through its final meal in
peace. Add a healthy snack about an hour before bed to make sure that your
child doesn't go through the night hungry. An oatmeal bar or some mixed nuts
will provide an excellent, slow burning sustenance that won't affect your
child's sleeping patterns.
Make Sure Your Child Gets Plenty Of Exercise
Playing in front of the computer
all day might seem like “harmless fun”, but the truth is that the lack of
regular exercising can lead to a variety of different health problems; like
obesity, insomnia, irritability, poor concentration; difficulty learning etc.
Sports might provide a quick fix that would also encourage young people to seek
healthier lifestyles in the future. Also, make sure you child is not in front
of any light-emitting devices, such as computers, the TV, tablets or
smartphones – the light from such devices interferes with the circadian rhythm;
making falling asleep more difficult.
Author Bio: Jessica loves to
spend time with her family. She works a part time job at http://www.endoftenancycleanerslondon.com/se14-new-cross/ and has a lot of free time.
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