Helping Your Children Get a Good Night’s Sleep

I have written before about the importance of a good night’s sleep for your children. The Mayo Clinic just released an article about this issue and the impact the CoVid 19 pandemic has had on children sleeping well. Here is some important updated information for parents.

The Mayo Clinic stresses to have a sleep-friendly routine for children to follow each night. There should be a consistent time for them to go to sleep as well as to wake up. On the weekends, you can allow a later wake-up time, but no longer than one hour from the normal time. Sleeping too late in the morning will disrupt a child’s internal clock and it becomes harder for the child to go back to the regular schedule during the weekdays.

Also, parents should monitor their children’s activities when they actually are in bed. Children should not be allowed to have electronic devices with them in the bed, when it is time to sleep. The Mayo Clinic recommends turning off these devices at least 30 minutes to 1 hour before bedtime. It is critical that your children see their beds as times to go to sleep, and not times to be awake and busy doing other things.

Additionally, reading to your children and talking and praying with them are loving activities that help them settle down and begin the process of getting ready to go to sleep. Talk with them about subjects that may be troubling them. Usually, this helps children recognize their anxieties and allows them to better relax and sleep. Especially now during the CoVid 19 pandemic, children will have concerns about their safety and future. Help them to better understand what is happening and what steps you are taking to ensure their health and well-being.

Finally, monitor what you do as a family before bedtime. Physical activity during the day helps children sleep better. At dinnertime, lessen the foods and beverages with too much sugar. Energy drinks and other beverages with caffeine should not be allowed after 3 p.m.

It is especially tough for children during these times. Helping them to get a good night’s sleep is paramount for their ability to concentrate and perform well in school.

To read the entire article, visit:

https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-healthy-sleep-habits-for-children/

Establishing Bedtime Routines for Children

For us parents, trying to get our children to go bed at a regular time can be challenging.  What has worked well though is establishing a nighttime routine that prepares children for bed, rather than one that has a strict time that everyone in the family must be in bed by.

A typical nighttime routine should include taking a bath, brushing teeth, and a calming family activity.  Children need to wind down before going to bed, so if you select 8 p.m., for example, as the time for your children to be in bed, and at 7:45 p.m. they are busy playing video games, their brains are still going to be wired by the time they need to be in bed.  It is important to set a time for them to start their routine, as this will begin the process to calming them down and ending the night peacefully.

As the time is nearing for the routine to begin, take a look around the house and make sure that everything that can be done that night is done.  Have them pick up and clean up after themselves.  Also, double check that they have all their homework, clothes, and other items they will need in the morning ready.   This will make getting out the door in the morning problem free.

Use the time while you bathe your younger children to talk to them.  Some subjects are the type of bedtime story they want to read or what can be expected during the next day.  When they are brushing their teeth, double check that they are doing it properly and not doing it in a mad rush to do something else.  Explain to them the importance of doing this routine every day.

Once they head toward the bedroom, your children’s anticipation of reading a good book will be peaked.  Not only will they be anticipating an interesting story, but they will also be eager to spend quiet, loving time with you.   The books you and your children choose can range from simple bedtime stories that can be read at one sitting or more lengthy books which can be read one chapter at a time. And, reading is not exclusive to younger children as it can be a relaxing experience at any age. There are actually many benefits to reading to older children  and I discussed them in a previous blog. No matter how old a child is, reading time will always be special.

Be sure to set aside time after reading to pray with your children.  Praying together is an important opportunity to talk to God together.  Be sure to include in your prayers a lot of “thank yous” to God, as instilling gratitude in your children will make them more appreciative of what they have.  There is no better way to end the day!

Having a good, full night’s sleep is just as important for the health and development of your children as eating properly or being active.  Creating these routines will develop good habits that continue into their adult lives.

Reading Bedtime Stories with Your Older Children

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    When was the last time that you read a bedtime story with your older children?  When they were young, you took the time to read and cuddle before going to bed.  But, now that they are older and can read by themselves, you should not stop reading with them bedtime stories.

    According to Scholastic.com, there are many benefits to reading bedtime stories with your older children.  Here are a few:

1.  Your children are spending precious time with you and you with your children.   You are doing something together, which builds memories. 
2. You get to know their opinions.  When reading, ask questions.  Since they are older, they can give their opinions on subjects.  Have them think outside the box, rather than just giving rote answers.  This will give you important insight into what and how they are thinking. And, remember – no question is a dumb question.  
3. Children are learning good writing skills and sentence structure when they listen to well written books.  Then, when they are in school, they will be able to remember these skills and replicate them.  This is much different than with their younger siblings who are not at that stage of development yet.  

    Be sure to select a time that is convenient for you and your children.  Don’t rush through a book just to say that you read with them.  Plan and take the time that both you and they need to make this an enjoyable occasion.

    For more information, read the online article by CLICKING HERE.