Healthy Sleep Habits For School Aged Children: When it comes to being a parent, we consider educating children, giving them a good diet, & engaging in other physical activities, but one of the important factors which affect the health of children is quality sleeping.
Proper sleep habits for school-age children are important for more than just physical growth; sleep is also vital for both emotional and mental development.
According to studies, children between the ages of 6 and 13 years need 9 to 11 hours of sleep per night. These healthy sleep habits, in turn, can translate to higher grades, improved behaviour, and greater emotional regulation.
In this blog we will discuss how to best encourage safe sleeping patterns in children by introducing key topics of sleep hygiene for kids, bedtime routine, screen time impact on sleep, and the impact of nutrition on sleeping.
You need to know how much sleep your child really needs and that is the first step in encouraging healthy sleep habits.
Children between the ages of 6 and 12 should get 9 to 12 hours of sleep every night, according to the American Academy of Sleep Medicine.
That rest is crucial for their emotional and physical development. Sleep deprivation can cause a myriad of problems, such as trouble focusing, behavioral issues, and even anxiety issues.
My eyes only opened to the importance of sufficient sleep for my son when he began attending school.
He was easily distracted during the day, especially if he went to sleep late the night before and would be cranky and tired by mid-morning.
He is a noticeably calmer child and you should see the difference in his school work, just by making sure he is getting enough sleep.
See how your kid behaves when lacking sleep; this will help you determine if they need to hit the sack sooner rather than later to get a decent amount of sleep.
Healthy Sleep Habits For School Aged Children: How your child sleeps largely depends on their sleep environment. So, a bedroom that’s conducive to sleep can go a long way. Learn how to create the perfect conditions for sleep:
Make it Dark: Curtains, blackouts whatever it takes to keep outside light out.In the dark, your body releases the hormone known as melatonin, which promotes sleep.
This is especially vital for kids as they still are developing the ability to manage sleep cycles effectively.
Keep the Temperature Comfortable: The ideal temperature range for sleeping is 60°F to 67°F (15°C to 20°C). Keep your kid’s bedroom cozy but not too hot nor too chilly. Having a cool room can also tell their body that its time for bed.
Minimize Noise: White noise machines or fans can help to cover up annoying sounds. Light sleepers may stand to benefit from foamy earplugs, as well. If you set a calm environment, the baby will fall asleep easily.
With these changes, I made my daughter’s room into a little retreat room that helps her sleep. They can make a significant difference in how well children sleep and how well they wake.
Having a regular bedtime routine is important because it helps to notify your child that it is time to sleep.
Having a routine helps kids go from the hectic events of the day to a peaceful night.
Slow and deliberate practices Research indicates that consistent regimens can help some adults fall asleep sooner, wake up less during the night, and sleep more soundly overall.
So here are some calming activities we add in our house: Reading Together: Great way to foster a love for books and a quiet time of bonding. Select soothing tales that put your little ones at ease and sets them up for a peaceful slumber.
Light Stretching or yoga: Stretching for relaxation after the day could help release tension. Add some breathing practices to calm their minds even more
Discussing the Day: A brief discussion of the events of the day allows kids to share what they are thinking and feeling. It gives them the time to think through any fears they may have.
These habits have turned bedtime into something my kids want to do, as opposed to something they have to do. Bedtime can ease into a pleasurable routine that will promote good sleep hygiene.
Managing screen time is imperative for healthy sleep hygiene in the digital era.
We already know the impact team time has on sleep, especially related to blue light.
It is the bright blue light emitted from the screen that can disrupts our natural circadian rhythm/ and thus blocking melatonin production (the sleep hormone).
Have a Screen Cut-off: At least one hour before bedtime, all screens must be off.
That makes it possible for their brains to start slowing down the natural way and lowers the risk of being over-excited before bedtime.
Promote Other Activities: Demand to spend other than screen time by reading, doodling, among other non-digital activities. Creative pursuits can be a form of relaxation and a sense of achievement.
These strategies helped my kids fall asleep faster and sleep more soundly during the night. When we help them prioritize their sleep, we support better behavior and mood during the day.
Child sleep is heavily influenced by what children eat. Healthy sleep habits also include the nutritional effect on sleep quality. Foods that may help you sleep longer and better include those in a balanced diet.
There are foods that are statistically associated to help increase sleep: Complex Carbohydrates: Increasing the amount of serotonin (which helps to promote sleepiness) can happen by consuming complex carbohydrates like whole grains, fruits, and vegetables.
Adding the foods within the diet can help achieve better sleep.
Lean Proteins: Chicken, fish and legumes are protein-rich foods, meaning they contain amino acids, which are the building blocks of sleep-regulating hormones. High-protein food sources within their meals can support sleep management.
Diary: Milk, yogurt, and cheese provide you with calcium and tryptophan that both support sleep. Think of it as a comforting ritual, like a warm glass of milk at bedtime.
Healthy Sleep Habits For School Aged Children: Having a balanced diet is also same important, but so is, avoiding loads or spicy food just before sleeping hours, cause it can cause discomfort and improper sleep.
Try and eat your dinner a minimum of two to three hours before your sleep. Doing so lets their bodies process the food they ate so they have a more peaceful night.
As a family, we have taken to more simple dinners and it has helped us with the bedtime chaos.
This change helps with sleep, and also promotes healthier eating in general.
Just like us adults, children also suffer from stress and anxiety over various issues, which can greatly trouble their sleep. Part of promoting healthy sleep habits is managing your child’s emotional health.
Mindfulness Practices: Deep-breathing strategies or meditative practices may cool a hyperactive mind. Child-specific apps can engage kids in mindfulness.
It could be journaling, so get your child to write down all their thoughts or feelings before going to bed.
This practice may assist them in clearing their minds and preparing for sleep. Jotting down worries can help make them less daunting.
And through having conversations about feelings, I have found that my kids are able to express themselves more freely, which helps to create a more peaceful bedtime.
Emotional health plays an important role for restorative sleep processing.
Exercise is also an essential part of the equation when it comes to healthy sleeping habits. TestimonialHow Exercise Makes Kids Fall Asleep Faster and Sleep Better
Promotes Longer Sleep: Exercise can help kids sleep longer and more deeply. This is extremely crucial for those active children.
Decreased Stress: Exercise naturally reduces stress and can help relieve anxiety, which can disturb sleep. Once you identify what your child enjoys, it will be easier to make movement part of their routine.
But making sure your kids get at least 60 minutes of exercise every single day is important. It can be fun to get them moving in some of the following ways:
Outdoor Activities: Plan outdoor games, bill rides, and nature walks. There are other areas of mental health that can benefit as well from being around nature.
Sports: Sign them up for sports teams or classes that interest your child. Team sports encourage social interactions and team spirit.
Family Fun — You need this, too: Who said we need a Vacay? Go hiking on the weekend, do a family dance party. Get everyone involved.
Exercise with the Family: Whether it is walking or exercising at home, exercising together is always a good option since the family remains tight-knit and also good practices of life will be adopted.
From when we first began doing exercise together as a family I have not only noted the difference in our rest, but also the way we as a family function. The vicarious moments has made us closer.
Healthy Sleep Habits For School Aged Children: Tracking how often your kid sleeps can really provide you some clues of their sleep and areas for improvement. Tracking your child’s sleep eventually allows you to recognize patterns and problems.
To keep everything in mind, you can make use of a sleep diary or an app on your phone to record:
Set regular times for bedtime and waking up, which will assist in creating a routine.
Nighttime awakenings: How many times and reasons your child wakes is a clue for possible changes.
Daytime behavior and mood — “Teaming the two, the patterns helped to clarify the impact of night sleep on behavior during the day”
FPO Be sure to seek help from a pediatrician or sleep specialist if you have tried healthy sleep habits yet continue to have sleep problems.
Sleep Apnea: Some children suffer from conditions like sleep apnea which can greatly interfere with their sleep. That will avoid it from getting any more complicated and filled with other issues.
As they age, they may need less sleep. Parents need to be flexible and change routines to fit the ever-changing needs of their children.
In other words, if your child is going through a growth spurt or a major life shift, they might need more sleep.
Look out for changes in your child’s sleep, particularly during periods of transitions, e.g. starting school, moving houses or other family changes. Such events might lead to tension and anxiety, which will disturb sleep.
With all of these changes, bedtimes may need to be readjusted or let them nap during the day when necessary to assist this process along.
They can also be reassured by openly discussing their feelings and experiences.
Rosekind explained that screens can hurt restorative sleep but that some aspects of technology might actually lend themselves to healthy sleep habits.
Sleeptracking, relaxation, and mindfulness apps can serve as helpful tools for families.
The app “Sleep Cycle” is designed to track the sleep cycle, and get insights on the quality of sleep, and how one may need to change their routine for bedtime.
Calm or Headspace: both of these mindfulness apps provide a series of guided meditations and relaxation exercises aimed at children and helping them to calm down before bed.
As with many of these tech topics, there needs to be a tension between the potential benefits and the mis-use. Establish rules for when you are allowed to use sleep apps and when you are not, and make sure they are enhancing rather than taking away from healthy sleep behaviors.
Healthy Sleep Habits For School Aged Children: Finally, a combination of all aspects of the child that are related to sleep should be the main focus for encouraging healthy sleep in school-aged children, as there are many influences on sleep considering sleep needs, environment, routines, nutrition, screen time and sleep disorders. If parents work to focus on each of these areas, they will empower their children to build a positive relationship with sleep.
Building yourself up to get good sleep is not something that happens overnight. Rest assured that by just paying attention, and adapting to your children you can guide them in understanding what they need in regard to their sleep, as they get bigger. Sleep should be prioritized not merely in the sense that your child gets all the rest they need, but in the sense that your child has the necessary environmental supports to excel emotionally, mentally and physically.
Ultimately, when you adopt these and promote a culture of health sleep, you are paving the way for success in every aspect of your child’s life. With love, compassion and patience, you can provide those golden evenings which help them to wake up fresh every morning.
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