Encouraging healthy sleep habits in children

Children with healthy sleep habits are more alert and their performance and memory skills are better. Children that do not have healthy sleep habits often suffer from behavioral problems like attention deficit hyperactivity disorder, bipolar disorder, anxiety, depression, and moodiness. Elementary aged children need to have healthy sleep habits and these habits need to remain consistent. Elementary aged children require anywhere from 10 to 12 hours of sleep per night.

If your child sleeps in or seems tired, they may not be getting the proper amount of sleep they need. They could be having nightmares or their bed may be uncomfortable. Children that are well-rested will wake up easily in the morning and they will be alert and energetic throughout the day. They should be able to fall asleep around the same time each night and they should fall asleep within 15-30 minutes from their bedtime. Children with healthy sleep habits are able to perform better not only in school but with their daily activities.

The best way to encourage healthy sleep habits is to create a bedtime routine. Routines help children understand what is expected and they can predict what is going to happen. They help children wind down from a busy day and it makes it much easier for them to fall asleep when they have a set routine in place. A healthy bedtime routine will consist of shutting off the television at least 2 hours prior to bedtime. The child will complete their homework or other activities, have a light snack, and then have a warm bath. Once they have finished their bath, they will put on their pajamas, brush their teeth, and wash their face. The next step will consist of mom or dad coming in to read them a story. Once the story is over, the lights are out and it is time to sleep.

Parents need to be consistent with children's bedtime. Even though you may be tempted to let them stay up 30 minutes later on the weekend, this is detrimental to their health. Their body has a hard time adjusting and it may become difficult for them to awaken on time the next morning. Once and awhile it is okay to let them stay up, but do not let this become a habit. If your child spends the night at their grandparents or neighbors, make sure they know your bedtime rules. This will help the child stay consistent and it makes them much happier.

If your child has a good bedtime routine, but they still seem irritable and cranky, you need to check on their room. The temperature may be too warm or too cold when they are trying to sleep. Some children have problems sleeping in the dark, while others cannot have even a crack of light. Make sure the room is comfortable and inviting. Their room needs to be quiet and peaceful so they can get enough rest. Lie on their bed and see if it is comfortable. The mattress may need to be flipped or you may need to purchase a better mattress for them. Your child may have outgrown their mattress and this may be causing some of their sleeping problems.

Some children have difficulty sleeping when they are over-stimulated or stressed. If you get the feeling that your child is struggling with something, encourage them to talk to you about it. Evaluate your home life to see if anything may be contributing to their stress level. Talk to them about their classes and their homework. If your child is involved in after school activities, discuss dropping one of them so they can have enough free time to relax.

Television, video games, computers, and other entertainment devices will make it harder for a child to fall asleep. It is important to limit your child's exposure to these devices and to never place them in their room. A child that cannot sleep may end up watching television all night or playing on the computer if they have access to it in their bedroom. Always have specific rules about television and computer times and give your children specific cut-off times. Warn them about 15 minutes prior to shut off time so they can finish up a game they are playing or finish a show they are watching. Always turn off the television after dinner and do not have it on for 2 hours prior to their bedtime. Children will begin to wind down from their daily activities once their evening and bedtime routines begin.

Avoid playing stimulating games before bedtime as this can make it harder for a child to go to sleep. Try not to go outside and play basketball with your children right before bedtime because this will actually wake them up. You need to set a good example for your children by sticking to your bedtime routine also. Kids learn by example so you need to show them that you do not watch television when they are working on their homework or when they are getting ready for bed.

Set a bedtime routine for yourself and your spouse. When you show your children that you go to bed and wake up at the same time everyday, they will understand that everyone in the house needs to do this, regardless of their age. Having regular sleep times and getting a consistent amount of sleep will make you healthier.

Another simple way to help your children develop good sleep habits is to make your bed. When a bedroom is clean and organized, it looks inviting and relaxing. Children with clean rooms will not be distracted or stressed from the chaos that surrounds them. Your bedroom doesn't always need to be spotless, but you must show your children that you take pride in keeping the home clean.

If your children have fallen out of their bedtime routine in the summer, be patient with them. It may take a couple weeks to get back into the system of embracing a healthy sleep routine again. Healthy sleep habits do not happen overnight, they happen from consistency.

If your child is having sleeping problems and you have tried everything, you may need to seek the advice of a medical professional. Children can suffer from insomnia, sleep apnea, bed wetting, asthma, and other sleep disorders. Elementary children often have
nightmares that may cause them to wake up or may cause them to lose sleep because they are tossing and turning all night. Take your child to a doctor and decide how to help your child develop healthy sleep habits. The sooner you talk to your child's doctor, the better.

Children that are taught healthy sleep habits as infants generally have an easier time self-soothing themselves and falling to sleep. Continue encouraging your child to fall asleep on their own. Parents that lie on the floor in their child's room are only making it more difficult for the child to learn how to fall asleep on their own. Children must learn how to fall asleep without your help. Children that fall asleep on their own are able to cope with nightmares better and they are able to put themselves back to sleep if they wake up.

Do not let your child sleep in your bed or on your bedroom floor. Children that sleep in their parent's bed run the risk of being suffocated by their parents. When a child is alone in their bed, they do not have any risks. The only time you should let your child sleep in your room is if they are sick or if they have had a nightmare. Even if they have had a nightmare, you should only let them sleep in your bed for a few minutes, then walk them back to their bedroom.

Try to make sleeping a positive and uplifting thing. Children should not be afraid of sleeping and they need to understand that this is a relaxing thing. If your child has problems falling asleep, consider purchasing a sound machine or turning on some relaxing music for them to listen to. This can help them focus on the music or the noise and it will be easier for them to fall asleep.

Another thing to try is to purchase a rotating night light. These night lights portray relaxing images on the walls and on the ceiling and they can help children slowly drift off to sleep. If your child is afraid of the dark, always purchase a night light and keep it in the room. Children that are sick may have a harder time breathing during the night. A humidifier can help them sleep better and it will help them get over their head cold faster. You should always place a humidifier in your child's room during the winter because the air is drier and children's skin tends to dry out faster.

Hopefully this will help you and your child start having healthy sleep habits in your home. Proper rest can help your child perform better in school and it will make them healthier and happier throughout their daily activities.