It is necessary for kids to stay active and for that, it is also necessary for them to have a fixed sleeping time schedule. Not having proper sleep can lead to numerous consequences both for kids and their parents. The human brain needs to have proper sleep to function properly. A study done by the American Academy of Sleep Medicine suggests that infants aged 4-12 months need to have between 12-16 hours of sleep every 24 hours to have the healthiest rest.
Children aged 1 to 2 require 11-14 hours of sleep each day, whereas children aged 3 to 5 require 10-13 hours. Many youngsters need to reset their biological clocks after a long summer before they can adjust to their new school routine. Sleep deprivation can have a negative impact on performance, attention span, and physical health. Are you ready to improve your child's sleeping habits? These expert-approved methods will help your children sleep better at night.
Today we at Bhartiyam International School, Rudrapur are going to tell you some tips for a Better Sleep Schedule for Your Kids.
Create a Consistent Bedtime and Wake-Up Time
Sleep deprivation has been related to a variety of disorders in both parents and children. The first step in combating this is to establish a regular bedtime and wake-up routine.
Perform bedtime rituals every night to calm your child's mind and prepare his or her body for sleep. Bathing, reading, and even singing lullabies are examples of relaxing hobbies. Following a consistent schedule allows your child to recognize when it is time to go to bed while also helping them build their internal clock.
When it comes to returning to school, Restart the school-night bedtime rituals that may have been loosened over the vacation by waking your youngster up around the same time every day. As part of the nightly transition process, start by establishing consistent bath and pajama time, storytime, and other pre-bedtime activities. Children feel a lot safer and at peace when they know what to expect.
Pick an Effective Start Date
In all honesty, there is no such thing as a perfect moment to begin sleep training or implement a new sleep routine. However, big events in your child's life should not be scheduled around the shift in sleep cycles.
On Fridays, many parents choose to begin the process of readjusting sleep routines. This allows them to take advantage of the forthcoming weekend and avoid being sleep-deprived at work. Because they work the same, some people use vacation days instead of Fridays. Also, keep in mind that if your child has been sleeping well, sleep training or sleep rescheduling will be more successful.
Establish a Setting or a Scene
The environment is crucial when it comes to your child's sleep pattern. To begin, create a soothing environment before going to bed. Maintain a calm, dark, cool, and pleasant environment in the room. Remove anything that is overly exciting from the mix, such as tickling, watching television, or playing with electronic gadgets.
All gadgets should be switched off and removed out of the bedroom approximately an hour or two before sleep. Turning off such gadgets even sooner might be advantageous for the small ones who enjoy playing games like those seen on websites. Reduce light exposure by at least two hours before going to bed. This allows your child's body to gradually acclimatize to the calm of evening, allowing them to prepare for a restful night's sleep.
Capitalize on Daily Activities
While it is critical to provide a soothing environment when bedtime approaches, the child's activities throughout the day are equally significant to how well they sleep at night. Keep your child physically active during the day to help them get a better sleep when it's time. Even after school, they can have a good day playing or running about, and possibly asleep.
However, as time passes and the evening draws near, you must progressively reduce your activities. Two hours before night, avoid any strenuous exertion. This age-old tactic gets your kids all played out and wriggled out, leaving their bodies yearning for relaxation and a break.
Watch out for Troublesome Dinner
Having the incorrect sort of food before bed might cause needless stress that neither you nor your child desires. It's critical to keep an eye on what your child eats before going to bed since it has a huge impact on their schedule. First, avoid caffeine-containing meals and beverages, as well as any stimulant-containing prescription, before night.
While attempting to maintain a healthy balance, it is equally critical that your child not go to bed hungry. In the spirit of balance, they must not have a large supper before night if they had a decent, healthy dinner. Caffeine should not be used by children, and if it is, it should be consumed only in the morning. Caffeine should not be used in the afternoon since it may affect the child's ability to sleep. This includes coffee, tea, and soda, as well as any other caffeinated beverage.
Conclusion
It is necessary for the kids to have a healthy sleep cycle so that their minds and body both are active. We at Bhartiyam International School gave you some Tips for a Better Sleep Schedule For Your Kids. To know more about Bhartiyam International School you can visit our website. For more such parenting tips do head to our blog section.