The back-to-school time of year heightens stress and often contributes to disrupted sleep patterns. Does this sound like you or your kids? I know many kids who have difficulty sleeping. Sometimes they just can’t wind down. This happens to my son who is often up late doing homework. Since it’s his first year of high school, I want to be sure he gets better sleep to set him up for success. Here are 7 tips for better sleep for you and your kids.
8 Tips for Better Sleep
No late night snacking
Refraining from after dinner snacking, especially sugary treats. my son has a real sweet tooth at night. I have him refrain from any sweet treats after 8pm unless it’s a special occasion.
When my son is keeping up with a fitness routine, he always sleep better. I make sure he spends time outside with friends playing soccer or jumping on the trampoline. Studies show that running and playing about 3-4 hours before bed helps the body get ready for sleep.
No Computers or Tablets in Bed
My son is often guilty of bringing his tablet to bed. I let him have a small amount of time before bed making sure that it is set to night mode, which turns down the light that conflicts with sleep. All screens must be off when it’s time to go to sleep.
Dim the lights
My friend shared this idea where you use low lighting while getting ready for bed. We have a bright light in the bathroom so I have the kids get ready with a night light while they wash up and brush their teeth. This helps signal their bodies that it’s time to rest.
Do relaxing things before bed
When my kids were little, we listened to the same lullaby CD for years. It helped sooth them to sleep. I encourage my kids to take a warm bath, read a book, or listen to soft music as a way to relax before falling asleep.
Keep the sleep environment cool
No need to bundle your child up in too many blankets or set the heat too high. A typical room temperature or a bit coolers is best to promote a deeper sleep.
Create a sleep-friendly environment
Comfortable pillows, Soft sheets, room-darkening shades, and relative quiet can help your child differentiate between day and night, making it easier to fall asleep.