Getting your kids on a sleep schedule can be tough! There are so many other things that occupy your day that it may seem overwhelming to get your kids in a healthy sleeping routine. Getting a good night sleep benefits everyone, but especially children. Studies have shown that getting the proper amount of sleep actually helps with concentration and problem solving. Not to mention that when keeps sleep well they are happier the next day. Maybe getting them in to a good sleeping routine will, in fact, help your life become easier. Here are five questions that will help you outline ways of getting your kids on a great back to school sleep schedule.
Is your child’s room calm and relaxing?
Believe it or not your child’s sleep environment could be contributing to how they’re sleeping. Ideally, you want their bedroom to be a sort of sanctuary for restful and restorative sleep. All too often bedrooms are cluttered, noisy, and bright-which are environments that actually fight against good sleep.
Is the temperature of your child’s bedroom comfortable?
Every individual is different and has to find the temperature that is right for them. It is suggested that he best sleeping temperature is between 65 and 72 degrees Fahrenheit. As a parent you have a responsibility to make your childs room a comfortable one and starting to find the temperature that your child likes best is a great place to begin. Scientific evidence says that the cooler the better for getting to sleep because it drops your core temperature which signals your brain to go to sleep.
Do you have a consistent bedtime routine in place?
Bedtime routines are so important for children. A regular schedule at bedtime will help them get the sleep they need and give them the ability to function at their best. Establishing and maintaining good sleep habits will help your child to fall asleep, stay asleep, and wake up rested. You can plan a routine in whatever way works best for your family but here is an example: Start your routine 20-30 minutes before bedtime. Turn off all electronics by this time. Let them choose what pajamas to wear. Have your child brush their teeth and use the bathroom before heading in to their bedroom. Read a story or sing a song (or both) with your child. End the day with making sure you are positive with them and tell them how much they mean to you. Any positive, consistent bedtime routine is a good one.
Is your child getting the recommended amount of sleep for their age?
Trying your best as their parent to help your child get the right amount of sleep for their age is vital in their health. Here are some recommended guidelines:
- 1-4 weeks old: 15-16 hours per day. This will vary throughout the day because newborns do not yet have an internal biological clock or circadian rhythm.
- 1-4 months old: 14-15 hours per day. By 6 weeks you baby will begin to settle down and more regular sleep patterns may begin to emerge.
- 4-12 months old: 14-15 hours per day. This includes naps and nighttime sleeping. Babies at this age typically have three naps and drop to two at around 6 months old.
- 1-3 years old: 12-14 hours per day. Goes from napping twice to once a day.
- 3-6 years old: Some still take naps at this age but not often. New sleep problems don’t often develop after age 3.
- 7-12 years old: 10-11 hours per day. Bedtime ranges from 7:30 pm to 10 pm.
- 12-18 years old: 8-9 hours per day. Sleep is still just as vital for their well being at this age.
Have you cut sugary snacks and juice before bedtime?
It’s fun to have dessert after dinner but don’t make it a regular habit. Loading up on sugary snacks and drink before bed impacts the quality of your child’s sleep. The more sugar that you eat during the day, the more often you’re going to wake up in the middle of the night. Even if your child doesn’t fully wake up, the sugar in their system can pull them out of a deep sleep, making them feel exhausted the next day, which will negatively impact their day and health.
Establishing good back to school sleep habits is so important for your child’s health. Your mattress store in Las Vegas is here to help and support your child’s good sleeping habits.