9 SLEEP WELL TIPS FOR KIDS

Research has shown that getting enough sleep aids healthy growth and development for kids, but unfortunately if your kids are like mine, they don’t sleep well most nights. They wake up often for various reasons and wake me up to help. A lack of sleep can result in poor brain function and reduced happiness the next day. Therefore, I have created good habits that have worked for my kids and myself. Feel free to try them out. Hopefully your kids can finally get a good night’s rest too. Take the challenge to make changes for sleep!

SLEEP WELL TIPS FOR KIDS:

1) Diffuse: Lavender relaxes, calms, and reduces anxiety.

2) Limit screen time. Blue light increases both dopamine and serotonin, keeping the brain awake and wanting more. Screen time sets off a pleasure/ reward cycle that can have a negative impact on their sleep. Research has shown that blue light suppresses the natural production of melatonin and creates fragmented sleep or sleep interruptions which reduces the ability to fall asleep. Try to end screen time at least 2 hours before bed and be consistent. They will be okay!

3) Dim the lights in the house to set a relaxing mood.

4) Snack before bed: As parents we can predict what our children will say and do before bed. Some like to go to bed and some like mine don’t. They are always coming up with excuses to stay up, some old and some new. “I’m hungry”, is most often heard nightly before bed. So try your very best to get your little ones to eat well before bed. Make sure they get a healthy snack about an hour before bed that fills their bellies. Don’t allow sugar or caffeine past 5 p.m. during the week, and don’t veer off the road too much on the weekends either. Consistency is key. Give water (unflavored) and something like whole grain crackers or oatmeal. No sugar past 5 p.m. is best. Late night snacking can stir up acid reflux, so choose wisely.

5) Have your little ones get in their cozy pajamas about an hour before bed. Encourage light clothing to prevent night sweats which could result in nightmares and poor sleep for your kids and yourself. Make sure to find the room temperature that works best for good sleep.

6) End the evening with a good story and be sure to include everyone in reading the story. Ask questions about the story, use your quiet voice, and make sure they are in sitting down in order to wind down properly. Only read 1 story to keep consistency and prevent your kiddos from begging and prolonging their bedtime.

7) Instead of a book, designate some nights to a 15-minute meditation or a wind down yoga exercise. Listen to Headspace, nature sounds, or relaxing jazz music. Choose something that works for your kids and you. Practice mindfulness and enjoy simply being together.

8) Wind down together with positive thoughts. Think through your day, think about what went right and what could be done better tomorrow. Actively listening to your kids. Listen not to respond, but only to listen. Redirect the negative. Connect with your kids. Let them see that you care to listen.

9) At bedtime, tell them to think of their happy place to bring good thoughts.

Example Routine:

-3:30-4:30p Mindful play with kids. Spend time together in nature. Do something they want to do. Color, draw, or play a board game on a rainy day.

-4:30-5p Diffuse and complete homework.

-5:00-6p Prep dinner together, eat together, and cleanup together.

-6:00-6:30p Bath time/pjs.

6:30-7:30p Snack time, read, yoga or meditate. Brush teeth after.

-7:30-8p Wind down time in bed, with a goal for sleep within 30 minutes.

For similar tips see additional blog posts below:

20 TIPS FOR GOOD SLEEP

NO SCREENS 2 HOURS BEFORE BED-18 DAY CHALLENGE