Sleep is essential for kids, teens, and adults. And to function properly, the human body needs rest. Lack of sleep results in fatigue, grumpiness, decreased concentration levels, short temper, stress, anxiety, and many other issues.
The demands of the fast-paced world make it challenging to get enough sleep the body requires. Kids are just as stressed as adults due to school pressure and irregular sleeping habits.
However, you can set things right for you and your family. Note that changes will take time. If you want your kids to follow a healthy sleep routine, you have to adjust your lifestyle.
Recommended Hours Sleep Age-Wise
Doctors recommend the following hours of sleep per night, depending on the age.
- Infants: 9 to10 hours at night and 3 to 4 hours during the day as naps
- Toddlers: 9 to10 hours at night and 2 to 3 hours during the day as naps
- School Kids: 9 to 11 hours
- Teens: 9 to 10 hours
- Adults and Seniors: 7 to 8 hours
Here’s what Sarah Wagner has to share with you. Check out her tips to create and follow a proper sleep routine for your family’s good mental health.
7 Sleep Tips for a Healthy Family
Follow these sleep tips for a happy and healthy family.
1. Parents Have to Set the Routine
Kids aren’t going to do as you say if you don’t follow a routine, right? Start by making changes to your daily schedule.
Establish a routine where you and your family members can get to bed at a reasonable time.
The sleep routine for kids will be different from yours, but make sure you set aside some time to tuck in the little ones and read bedtime stories.
2. No Gadgets in the Bedroom
This is a golden rule. Keep smartphones, tablets, and laptops away from the bedroom. Don’t work from the bed or surf the net at bedtime.
Readers can grab their books or kindle, though it is recommended to use physical books to read bedtime stories for little ones.
Cartoons and video games before bedtime can disturb the mind and prevent kids from sleeping. Say no to TV or gadgets an hour or two before it’s time for bed.
3. Play Outdoors Together
Physical activity keeps the body and mind healthy. It also promotes a good night’s sleep in kids and adults. Take time to exercise or play outside with your kids. This has two advantages.
Firstly, you get to spend quality time with your family members. Secondly, you burn some calories (the kids tire out, making it easy to tuck them to bed).
4. Don’t Leave Important Tasks for Bedtime
Got an assignment for the next day? Do you need to work on a project? It’s common for kids to remember homework and tests and even costume events at the last minute. Nevertheless, you need to plan ahead and make a list of things to complete before bedtime.
Leaving important tasks for later will delay bedtime and result in a lack of sleep for you and the kids. Keep track of their assignments to minimize the risks of surprises.
5. Plan Meals with Care
What you serve for dinner also affects the night’s sleep. Heavy food with carbs and sugars close to bedtime is not recommended. Kids should have their dinner two hours before it’s time to sleep.
As they prepare for bed, give them a warm glass of milk. As adults, you should avoid caffeine and alcohol during bedtime. Drink chamomile tea to relax and reduce stress.
6. Pre-Sleep Rituals
Create a routine for the little ones to follow. For example, they can brush their teeth, change into pajamas, pack their school bag, and settle on the bed with their favorite storybook. Don’t forget to close the curtains and block bright light. A dark room makes it easy to fall asleep.
7. Bedtime is Family Time
Night time is a special time for the family. Spend a few minutes with your kids by tucking them in the bed and reading stories or singing lullabies.
Talk to them about little things and stay until they drift to sleep. This allows the kids to sleep peacefully as they feel comforted by your presence.
Also, make sure to spend some alone time with your partner. A short walk will do, or sit outside in the fresh breeze. The idea is to unwind for the day and enjoy precious moments together.
To Conclude
Making a sleep routine work for your family requires time, effort, and planning. Don’t give up if you don’t notice the changes immediately.
Try a combination of tips from the list and go with what works for your family. It is important to follow proper sleep hygiene yourself if you want your children to do the same.
Ref:
https://www.healthychildren.org/English/healthy-living/sleep/Pages/Sleep-and-Mental-Health.aspx
https://www.washington.edu/howdoilearn/healthy-sleep-habits-for-your-family/
https://www.understood.org/en/articles/13-tips-for-getting-more-sleep
https://www.nemours.org/services/health/growuphealthy/sleep/families.html
