Medical experts throughout the United States agree that getting plenty of sleep each night is essential for children when it comes to their mental and physical development. It’s important for children to receive a consistent amount of rest to stay focused, cope with the pressures of their environment, and maximize their learning capabilities.
Consider the following information offered by our Atlanta chiropractors that highlights particular sleep habits that can help your children gain more rest each night.
Healthy Sleep Habits for Children
Keep A Sleep Journal: Maintaining a regular bedtime is imperative when it comes to developing positive sleep habits for children. Medical experts recommend that children require eight to thirteen hours of sleep each night, depending on their age and health. To understand the appropriate amount of sleep your child requires, consider maintaining a sleep journal that records:
- The amount of time your child sleeps for
- What their weekly activities include
- The time your child falls asleep each night
Once you are able to determine the appropriate time your child should go to bed at and the amount of rest they are able to achieve, make sure to maintain this schedule throughout the entire week. Allowing children to sleep for longer periods during the weekend can alter their internal clock, making it more difficult to fall asleep at night.
Create A Routine: Children perform at their best when they are used to a set routine. Performing the same actions around the same time each night (e.g. bath time, preparing next day outfits, packing lunch) helps your children feel more comfortable and less restless at night. Make sure that the routine your child follows is easy enough for them to maintain on their own or without parental guidance.
Limit the Amount of Time They Interact with Digital Devices: Studies show that children who are overexposed to digital devices produce less melatonin, which is a hormone that helps support sleep. Many children are connected to several types of digital screens such as tablets, smart phones, and video consoles. Make sure that your child’s devices are turned off at least an hour before bed time and try to get them to participate in other activities like reading.
Keep Their Bedroom Cool: Studies show that keeping your child’s bedroom slightly cool at night can help support a deeper, less interrupted sleep schedule. Doctors recommend keeping the thermostat down to 70 degrees during the night time and to dress your kids appropriately so that they are comfortable but warm.
