A Good Night's Sleep
We all know what it feels like to wake up after a great night of sleep. Refreshed, rejuvenated, ready to take on the day. You want your child to start every day this way! Good sleep is important for everyone, but can be especially helpful for kids dealing with a range of challenges, especially anxiety. Here are some ways to help your kiddos (and your whole family) improve their sleep:
Routine
Set a bedtime schedule that’s the same every day. I know for a lot of families this is a lot easier said than done. Start the going to bed process at the same time every day and complete bedtime tasks in the same order every night. Our bodies pick up on all sorts of cues from our surroundings on what to do or what to expect. After sticking to a set routine for a while, the body gets used to certain things. Kids will start to “know” that it’s time to go to sleep once they’ve brushed their teeth.
Screens and Blue Light
No screens for at least an hour before bedtime. “Blue light” refers to a certain range of wavelengths and is the type of light that all our favorite screens emit (phones, computers, tablets, TVs) and even many energy efficient light bulbs. Research suggests that our increased exposure to blue light is affecting our bodies’ natural circadian rhythms and inhibiting the production of melatonin. In short, blue light makes our bodies think it’s still daytime and prevents us from feeling sleepy.
There are “night light” or “night shift” modes on some phones that alter the type of light emitted, which is better than the regular blue light, but it’s still best to just turn it off totally.
Bed is for Sleeping
Kids, especially teenagers, tend to use their bed as a “home base.” They’ll listen to music, read, do homework, have a snack, browse Instagram, play games, or watch TV on their beds. However, keeping their bed as a reserved place just for sleeping is a great way to improve sleep. When we only use our bed to sleep, our body knows exactly what the deal is when we get into bed. As I mentioned above, when we give our bodies cues, they know what to do. So when we train our bodies that being on the bed means sleeping, it’s much easier to fall asleep.
Temperature
Our bodies sleep best at lower temperatures than what we prefer when we’re awake. The ideal nighttime temperature for a bedroom is between 60 and 67 degrees F for most of us, but a little warmer, 65 to 70, for babies and toddlers.
These are just a few ways to improve sleep, give them a try and report back! Sweet dreams!
A good night’s sleep gives kids a solid foundation to spend our days learning and growing.
To learn more ways to set your child up for success, contact me to schedule your free consultation.