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Tips for Creating a Healthy Sleep Routine By Jennifer Halter
D
oes your child get enough sleep each night? According to the American Academy of Pediatrics, school-aged children (those ages 6 to 12) should be getting nine to 12 hours of sleep within a 24-hour period. For teens, ages 13 to 18, that number drops to eight to 10 hours. With school, extracurricular activities and just being busier in the evenings, healthy sleep habits are often put on the back burner to ensure everything else gets done. This can cause issues with behavior, school/work performance and the ability to focus. Establishing good sleep routines in your home may seem like a daunting task, but it’s not impossible and is so important! Here are a few tips to help get you started.
Make a Plan
First you need to create your plan. Include your children in the planning so they understand the steps and you have their buy in. Discuss their expected bedtime and why it is necessary. Change can be difficult for anyone, so explaining this is to help and not punish them can help with the transition. Once you have set a bedtime, work backwards to list out all tasks that need to be completed prior to lights out. This can include picking up and putting away toys, bathing, changing into pajamas, washing their face or brushing teeth. Figure out an estimated amount of time needed to complete the tasks so you will know what time to start your
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January 2022 prince william living
bedtime routine. For example, if bedtime is at 8 p.m. and you need 45 minutes to work through your list, you will need to begin the process at 7:15 p.m. Knowing this time will also help with the rest of your evening plans, such as homework, dinner time and any other activities.
Create a Peaceful Environment
Settling down is always easier in a comfortable and quiet room. What small changes could you make to create a snooze-worthy spot? Investing in something new or moving something special into their room may also help children accept the new routine. Consider comfy blankets and pillows for their bed or roomdarkening curtains for their windows. Aromatherapy sprays or diffusers can also help relax your child — lavender and chamomile are great scent options. Room temperature is also important. According to sleepfoundation.org, the best bedroom temperature for sleep is approximately 65°F, a little warmer for infants at 69°F. If you live in a home or area that experiences more outside noise, a white noise machine or a fan in your child’s room can mask distracting sounds. You may also choose to play soothing music during your routine to create a calm space.
Power Down Early
Just like we've said for adults, electronics of any kind can stimulate children's brains and make it more difficult
