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Article Series: Sleep Disorders
Please Help Me Sleep Better At Night!
Healthy
Sleep Habits for Children
Good sleep habits for kids are as important
as they are an essential for health, proper growth and well-being.
Children, who get plenty of sleep every night function
better throughout the day, are more alert, and their concentration,
memory, and performance are better than those who don’t sleep
well. As well children with sleep problems are less likely
to develop behavioral problems of any kind, moodiness, anxiety
or depression.
The
needs of sleep vary from child to child but school age
children in general require in the area of nine to twelve hours
of sleep per night. If you are unsure whether or not your child
is getting enough sleep every night consider these things-
if a child can fall asleep within a period of fifteen minutes
to a half an hour than he or she is getting enough sleep; if
he/she wakes up easily in the morning that is a good sign;
if he/she is wide awake, energetic and alert throughout the
school day then the nighttime sleep is sufficient. It is important
to explain to your child why getting enough sleep every night
is significant, not only in terms of his/her health but also
for performance in school and other activities such as sports,
music, playtime, etc.
Above all else the number one tip to encourage good sleep
habits in your child is to develop and follow a routine
before bedtime. A routine is good for children because children like
predictability and a bedtime routine makes it easier for a
kid to calm down after their busy day, crawl into bed and drift
off to sleep. A typical bedtime routine for a child should
look something like this- a light snack (such as milk and cookies,
but avoid chocolate cookies as they contain caffeine), a relaxing
bath, dry off and put on pajamas, wash face and brush teeth,
read a bedtime story and then it’s good night and lights out.
Always ensure that a child’s room is at a comfortable temperature
(the mid sixties is good) and that it is peaceful and quiet.
Also many children do not want to be left in the complete darkness
while they sleep so getting a nightlight is a worthwhile purchase
to make. And remember, stick to the same bedtime every night.
An occasional change in the bedtime routine, such as when grandparents
visit or during a holiday weekend is one thing, but for the
most part, a consistent routine is best.
It is an excellent idea to devise
a specific cut-off time for entertainment for your child, in terms of television, video
games, and the computer and so on. It is not a good idea to
have a television or a computer in a child’s bedroom, as they
can be easily distracted or tempted to play after they are
told, “Enough for today.” It is an even better idea to cease
television, computer or videos an hour before bedtime in order
to make the preparation for sleep a calm and relaxing experience.
A child does not need anything stimulating before bedtime.
In fact a recent study into this showed that watching television
right before bedtime can inhibit a child’s ability to fall
asleep and stay asleep.
Children
can suffer from sleep disorders just like people
of any age can. Sleep apnea, insomnia, bruxism (teeth grinding),
enuresis (bed wetting), asthma that is nocturnal in nature
and nightmares can all occur in children. If your child is
having problems with sleep the sooner you make a visit to the
doctor to decide upon a course of action, the better. Stress
can cause sleepless nights for children so always encourage
your son or daughter to talk with you about any concerns or
worries he or she is having, whether they be family problems,
school related problems (such as peer pressure, bullying, anxiety
about tests or grades) and so on.
Try to make the whole sleep experience as positive and uplifting
as can be. Encourage your child to learn how to fall
asleep on his/her own and not to need to rely on you. Research has
proven that a child sleeping in a parent’s bed runs a risk
of them suffocating or being strangled and also fosters dependence
to an unhealthy extent. None of these things are as likely
to happen when the child is alone in their own bed. It is the
kid who can be alone and fall asleep by him/herself who learns
better how to cope with moments when he or she is awakened
during the night. The only time that you might want to stay
with your child until they fall asleep is if they are sick
or extremely fearful.
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SolveYourProblem.com
: 2006
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