It's Time For Bed!

Whoever loves sleep, raise your hand!  Sleep is one of those things that most know we need to be getting more of, but the reality of that seems far fetched.  For those who have a child who refuses to go to bed on time or gets up multiple times in the middle of the night, sleep seems to always be out of reach.  Amanda Paben has written a great article on how to help bedtime become a bit easier.  Here is what she has to say:

“It’s time for bed.” Those four words often seem to put the bedtime battle into motion. I often hear parents tell me that bedtime is stressful at their house. Getting a child to go to bed AND stay in bed on time is a challenge and might even be one of the biggest battles that parents face. Bedtime battles quickly lead to a place of exasperation and exhaustion leaving parents willing to do ANYTHING to just get their child to sleep even if that means giving in to the child’s demands, bribing them, letting the child sleep in their bed, or even letting the child stay up later. Though the bedtime battle with a teenager may look and sound different, the reality is that bedtime can be a struggle whether the child is three or thirteen.

 

We live in a world where sleep is a coveted commodity. We are overtired and sleep deprived. The average child needs ten-twelve hours of sleep each day, and adolescents need an average of nine hours, but the reality is that few actually get this much sleep. Busy schedules, demanding after school activities, increased amounts of homework, poor sleep habits, and greater access to technology are all related to the problem of sleep deprivation. Sleep does more than just erase the dark circles under the eyes; sleep is essential for the development and well-being of all humans (children, adolescents, and adults alike) and should not be overlooked. A good night of sleep has many benefits such as better concentration, better emotional health, and reduced stress to name a few.

 

The following are some suggestions related to healthy sleep hygiene. Sleep hygiene relates to habits, practices, and guidelines that help a person sleep well. Poor sleep is often related to poor sleep hygiene. Developing good sleep hygiene is the first step in helping children and adolescents get a better night of sleep. In fact, adults may be able to learn from this too.

 

• Develop a bedtime routine and stick to it: It might be as simple as brush teeth, read a book, bedtime prayers, and say goodnight. Bedtime routines should follow the same sequence every night. Doing this helps the body to know that it is time to start winding down and getting ready for sleep.
• Keep a consistent bedtime and waking time each day: Staying up late on the weekend, sleeping in late, or changing the bedtime each night can impact a child’s sleep schedule for several days. Pick a consistent bedtime/wake time and stick to it even if your child complains or whines.
• Avoid playing videogames, watching television, or playing with technology for at least a half hour before bedtime. The light emitted from lengthy technology use interrupts the brain’s circadian rhythm. Additionally, technology highly stimulates the brain leading to increased arousal which makes settling down even more difficult. Televisions, computers, I-pads, and phones should not be kept in a child or adolescent’s room. This is a hard one to uphold but probably one of the most important healthy habits a parent can help create.
• Create a good sleeping environment: Dark, cool, and quiet rooms create the best conditions for sleeping. Make sure there are no distractions in the room.
• Use the bed for sleeping only: Doing other activities in bed (such as homework) keeps the brain from associating the bed with sleeping. If your child is restless in bed and has trouble falling asleep, encourage him or her to get out of bed and read for a little while to avoid associating the bed with anything other than sleeping.
• Stop caffeine intake by the afternoon. Even if caffeine does not cause problems with falling asleep, caffeine can keep the body from achieving the deeper levels of sleep that are so important for development. Giving the body time to get rid of the caffeine is important.

 

If you notice that your child or adolescent always seems to be tired, it may be worthwhile to examine their sleep habits or talk with a professional. It can take some time to develop a healthy sleep routine but using these guidelines and sticking to them is the best way to change bad habits and create better ones.

 

Sleep is important. Let’s not forget that.