HEALTHY SLEEP ROUTINE FOR KIDS

Sleep is important year round, but during school times, when learning is so intense, it becomes even more important to develop healthy sleep habits and ensure our children are meeting their needs. Investing in a new luxury mattress in New Zealand is always a great option.

First, let’s start by reviewing the recommended amount of sleep for children and why achieving these recommendations is so important:

  • Infants 4 to 12 months – 14 to 15 hours every 24 hours (including naps)
  • Children 1 to 2 years – 12 to 14 hours every 24 hours (including naps)
  • Children 3 to 5 years – 11 to 13 hours every 24 hours (including naps)
  • Children 6 to 12 years – 10 to 11 hours every 24 hours
  • Teens 13 to 18 years – 9 to 10 hours every 24 hours

Children who get sufficient sleep at night and for naps (if needed) on a regular basis, see many benefits.  The benefits can include improved attention span, learning, memory, behavior, emotional regulation and overall quality of life.  It’s clear to see how these benefits will help our children at school and at home alike.

Consider These Slumberzone Tips Below To Help Your Kiddos Meet Their Sleep Needs:

TIP #1 – ADJUST THE SLEEP SCHEDULE

At least one week before school starts, re-establish your school schedule.  This means waking children up at the time they will need to awaken once school starts.  This will help them transition their entire day to be in line with their school schedule and will also make it easier to move to earlier bedtimes.

TIP #2 – EARLIER BEDTIMES

Introduce earlier bedtimes to ensure your littles meet their sleep needs early in the night.  Bedtimes for school age children typically range in between 7:00 – 8:00.  Earlier bedtime makes it easier for children to drift off to slumber, can help to prevent the middle of the night wakings and ensure they are getting the most restorative sleep, which happens earlier in the night.

TIP #3 – CONSISTENT BEDTIME ROUTINE

Develop a consistent bedtime routine to help your children transition to sleepy time.  Children crave consistency and routine so having a consistent bedtime routine helps them to adjust from play to sleepy time.  A good routine lasts between 15-30 minutes, is not rushed and incorporates several soothing elements.  Consider a bath, then pajamas, cuddles and books.  Ensure that this is a calm time, with focus on connecting with your child, which may help prevent bedtime battles.

TIP #4 – CHILL OUT WITHOUT SCREENS BEFORE BED

Before you start your bedtime routine, quiet down the house.  One hour before bed, I recommend turning off the TV and tablets and engaging in quiet play/reading to begin transitioning your children from their busy school day into their soothing bedtime routine.  The blue light emitted from TVs and tablets can be stimulating and can delay melatonin production, therefore delaying the onset of sleep, which can negatively impact your children reaching their required sleep needs.

TIP #5 – FIND BALANCE

As you are looking at all of the extracurricular activities that are available for your children, ensure that the choices you make to fill their time for enrichment also allow for enough time for them to complete their homework AND get adequate rest.  The key is balance between learning, fun and sleep!

Bonus Tip: If your kid is struggling while studying or fall asleep in middle of class. Maybe your kid is suffering from narcolepsy. Narcolepsy is a rare chronic neurological disorder that affects the brain’s ability to control sleep-wake cycles.
Here is the Infographic on “Studying with Narcolepsy- 15 tips for successful learning”.
Credits: James Corbyn
Article Link: https://ivypanda.com/blog/studying-with-narcolepsy/

www.slumberzone.co.nz

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