Feed Your Child The Right Foods At The Right Time – Feed Your Child Right!
A heavy meal late in the evening confuses the body clock of your child. It pushes their bedtime further back. A heavy meal just before dinner not only prevents your child from sleeping well but also promotes obesity over time. Your child will establish healthy eating habits for life when the entire family sits down to a regularly timed evening meal.
Avoid fatty and sugary foods including chocolate and cheese just before bed. These foods take a long time for digestion and would keep your kid alert instead of sending him/her to sleep. On the other hand, don’t give green or black tea to your child just before he/she goes to sleep. Tea contains caffeine that could alter the sleep patterns of your kid. Instead, you can give oatmeal, white rice, nuts, fruits, whole grains, or a warm cup of herbal tea
for your kid to sleep better at night.
Turn Off Technology Well Before Bedtime – No Technology Before Bedtime!
There are many studies that link the use of technology just before bedtime with increased alertness. Your kid will find it difficult to sleep well at night with the use of technology just before bedtime. One such study revealed that the more frequently adolescents used technology before bedtime, the later they went to bed.
There is a science behind this. For example, if you look at a bright screen
for one and a half hours, your body will produce less melatonin – the hormone that makes you feel sleepy. It also has negative health consequences. A study was done using children between the ages of 4 and 11 years. This study linked increased screen time before bed with increased sleep disturbance and sleep anxiety. A lack of quality sleep decreases one’s productivity and results in poor school performance over time.
You should try to limit your child’s use of technology just before bedtime. If you have younger kids, try to encourage other activities such as reading, playing, or drawing instead. On the other hand, if you have older children, you can try out more passive activities including reading and watching TV instead of interactive activities including video gaming and using a smartphone.
# Note – If you are using a smartphone just before bedtime, your children will follow your lead. Hence, switch off your phone a couple of hours before bedtime so that your children follow suit.
Stick To A Fixed Bedtime Every Night – One Bedtime For Optimal Sleep!
Emotional difficulties, hyperactivity, and problems interacting with peers are some of the common behavioral issues in children who are sleep deprived. There are studies that show a clear link between sleep deprivation and irregular bedtimes. It’s a habit that could lead to bad behavior and poor academic performance.
Even though no two kids are the same, you should establish a set bedtime based on your child’s habits. Make sure that your child sticks to the set bedtime during his/her school time. It is the first step for your child’s school-friendly routine
Set A Bedtime Routine – Set A Night-Time Routine!
Establishing a bedtime routine is a great way for your kid to get into school mode. It will also strengthen the bond between you, your partner, and your child. When you set an effective bedtime routine and stick to it, you will encourage healthy sleeping habits in your child.
Get Them Comfortable!
If their bed is uncomfortable the likelihood is that they will end up tossing and turning and waking during the night. Here are the best-rated latex mattress toppers
. It is equally important for their bedding to be comfortable, keeping them at the right temperature.
Light The Room Right – Light Your Child’s Room Right!
Early risers have a faster body clock while night owls have a slow body clock. Natural light
helps reset the body clock of your kid. It promotes healthy sleep. Make sure the room is dark enough without sunlight or anything that resembles sunlight such as blue-rich lights from phones and computer screens.
Open the curtains in the morning since not enough sunlight in the room can confuse the body clock of your child. Turn on the bright lights or sit outside for breakfast.