Helping Your Kids Get a Better Night Sleep!

Posted on: September 8th, 2014 by Chris No Comments

bedtimeeasyIt’s that time of year again when we are all trying to get back into a routine. And the biggest challenge may be getting our kids to go to bed on time so they are not all scary monsters in the morning. We all enjoy the summer but it plays havoc on our sleep patters and those of our kids. According to Web-MD, 1 year olds need almost 14 hours of sleep each day while teenagers need about 8.25 hours. Unfortunately nearly 80% of teenagers are not getting enough sleep. So here are some helpful hints to help your kids get a better night sleep so they are ready for school and their fall sports.

1. Avoid big meals before bedtime. It’s best to maintain a regular dinner time so your kids are not eating too late. It’s also a good idea to avoid any caffeine 6 hours before bedtime. I also like to avoid sugar too close to bed — it cuts down on the energy sugar brings. Some parents say that foods like yogurt, cheese, and bananas right before bed can help your kids sleep better.

2. Turn off all electronics. As tempting as it is to allow your kids to play games or watch a movie before they fall asleep, it’s actually keeping them up and keeping their brains active. Reading before bedtime is always the best avenue to take. It will relax your kids especially if they like to lay in bed before falling asleep.

3. Set up a good sleep environment. It’s always a good idea to set up a peaceful, restful bedroom so your kids want to fall asleep. Set up night lights, use comfy sheets, put on a ceiling fan or even play restful music or sounds to fall asleep to. I use a diffuser with Serenity oil to help relax my kids before bedtime.

4. Turn out the lights. If your kids are having trouble sleeping, it’s probably the distraction of light. Use blackout curtains if it’s still daylight outside when your kids are going to sleep or avoid bright lights. Use a night light if your kids don’t like complete darkness. Or even put on a light in the hallway or bathroom so they can feel safe in bed.

5. Start the bedtime process 45 minutes before the bedtime you desire. Kids need to start winding down before they go to sleep. So if you want your kids to fall asleep by 8 pm, start the process around 7:15 pm. Turn the TV off, start cleaning up their toys, brush their teeth early and read a bedtime story. Then when they go into bed they still have time to get sleepy before the desired bedtime. It’s also a good idea to avoid scary stories or TV shows so you are not dealing with nightmares early in the morning.

{Photo courtesy of: Web-MD}

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