[Editor's Note: Less sleep for your kids often means less sleep for you as well. Discover some of the best natural sleep aids and insomnia remedies and get the rest your body needs.]
Growing up I remember always having a bedtime, and the routine was always the same. My parents were firm believers in a kids bedtime, so as soon as my own children were born I followed a bedtime routine and it continues now with the oldest being 11.
What I’ve found to be the most helpful thing in establishing peaceful sleep times in my own household is the routine and the understanding that bedtime is bedtime. No negotiating and no exceptions. (Well…maybe on the weekends.) But on school nights the kids bedtime is definitely enforced.
Adequate sleep is an essential part of a child’s development, according to the National Sleep Foundation. Making sure your children get enough sleep each night will help them be alert, improve memory, and performance. This is especially important when you consider the amount of time they need to focus in school each day.
Generally a child between 5-12 years old needs 10-11 hours of sleep. Younger children need even more sleep each night.
Here are some things that a lot of parents have found helpful in establishing peaceful kids bedtimes in their households.
Establish a Set Bedtime
I’ve had a set kids bedtime for my kids since they were babies so it’s the natural flow of our family, but if your children have not had a set bedtime and you want to establish one, figure out what time they need to be up in the morning without having to rush to get ready for their day, and set the bedtime for the night before according the recommended amount of sleep for your child’s age. You can adjust up or down if you find they need more sleep than that, or if they wake up a little too early on their own for several mornings in a row.
The goal is to have them wake according to their natural body clock. They’ll feel rested and alert. Best of all they won’t fight you for another 5 minutes of sleep.
Have a Routine
A warm bath, pajamas, toothbrushing and a story is the basic kids bedtime routine. It’s a tried and true, and works like a charm for lots of kids, especially the younger ones. If the basic routine works for your kids then run with it, but if your older child likes to listen to music before bed, watch a little TV, or have computer time, and it doesn’t interfere with them being able to wind down and get to sleep, then consider letting them do whatever relaxes them.
The important thing is having a routine that ends with them in bed at bedtime with no hassles, and enables them to fall asleep fairly quickly.
Provide a Comfortable Sleeping Space
The space where your kids sleep should be cozy and comfortable. This will encourage them to fall asleep and stay asleep. The temperature in the room should be slightly cool, and consistent throughout the night. The room should also be as dark as possible. If your child does insist on a night light, put the source of that light as far away from where they are sleeping, and as dim as you can get away with. Although the idea that a night light causes myopia has been debunked (Boston and Ohio Universities study), a night light that is too bright can interfere with sound sleep.
Encourage Your Children to Fall Asleep on Their Own
Lingering by a bedside, or coming every time they stir will make them dependent on this kind of interaction from you in order to fall asleep. These kinds of habits are difficult to break. Most nights my children will go through their bedtime routine, then come say goodnight to me and go to their beds on their own. They’re usually asleep within 15 minutes with no incidents of getting up in the middle of the night. Once I believe everyone is asleep, or at least settled, I go check on them.
If your child does get up during the night, try to engage him as little as possible while directing him back to bed.
Too much interaction with you could encourage repeated awakenings during the night. If your child is waking to get water, (and you’re OK with giving him the water) try leaving a small cup of water by the bed to make it unnecessary for him to get up to get a drink.
Whatever your routine, consistency is the key to making your kids bedtime work for everyone.
© Alicia Rivera; all rights reserved
By: Alicia Rivera
Article Directory: http://www.articledashboard.com
Alicia Rivera is a WAHM (work-at-home-mom) of three lively kids. As a hands-on Mom, entrepreneur and designer of her own line of handcrafted jewelry, Alicia motivates and connects with other Moms on Fun-Frugal-Mom.com, an online resource for moms who want to discover frugal ways to nurture the fun-loving rhythm of their families.
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