Routine and regularity are very important when it comes to getting enough sleep. You must follow a set schedule and prioritize your sleep above other matters. What you need to do is help your children understand the way their biological clock works. This way they will be able to schedule their bedtime. We know that getting enough sleep is important for your children’s learning, development, well-being, and overall performance. Below are some of the simple sleeping tips for your children.
the body clock
First, you may want to help your child understand how their biological clock tends to work. This body clock triggers the secretion of a chemical called melatonin. This chemical makes us go to sleep. Another chemical called cortisol helps us wake up in the morning.
If you don’t have a regular sleep schedule, this watch will be out of sync. So what you need to do is make your kids go to bed at the same time and wake up at the same time.
Follow a sleep schedule
According to experts, young children should sleep at least 11 hours a night. Elementary school kids should get at least 10 hours of sleep and middle school kids should get at least 8 hours of sleep each night.
Maintain good sleep habits
- Your children should stop their activities at least 45 minutes before going to bed.
- They should eat dinner and exercise at night. Exercising before bed will help relax your mind and body.
- Ideally, you may want to have a dedicated bedroom for your children to sleep in. There should be no electronic items in the bedroom.
- Adopt lifestyle clothing that promotes sleep
- Ask your children to turn off their digital devices at least 45 minutes before going to bed
- Make sure they don’t have too many dreams.
- Get in the habit of going out with your kids every day. Even a few minutes of walking together will be more than enough.
- They should not do their homework in the bedroom. The reason is that the brain links activity to specific locations.
- Do not encourage them to drink coffee before bed as it can disrupt their sleep. The reason is that caffeine can create a hindrance in the process of going to sleep. Therefore, it is better for you to have coffee with your children in the morning.
To sum it up, if you want to improve your children’s performance, development, learning, and overall well-being, we suggest you make them realize that sleep is of the utmost importance to them. Encouraging your children to get enough sleep will ensure that their brain and body are properly in sync. This will help them do their best work both at school and at home. After all, it all comes down to your efforts as a parent.