A Positive Approach to Bedtime

Looking for an approach to sleep that will influence your child’s health during childhood and ensure better sleep management as he or she grows older? Of course you are! We must be vigilant to provide the best sleep possible for our children to ensure their health, safety, education, well-being and quality of life. Here are some healthy sleep tips that will instill a positive approach to sleep.

What kids need

Mary Carskadon, PhD, director of the E.P. Bradley Hospital Sleep and Chronobiology Research Lab at Brown University recommends, “maintaining a consistent schedule which provides for plenty of sleep, which will help students adjust to the return of busy school days”. But how?

Make sleep a “positive” priority

When sleep is a high priority in your family and the approach to sleep is positive you have a great head start on the road to better bedtimes. Put your family on a routine that emphasizes and encourages adequate, quality sleep. Just like diet and exercise, sleep is an essential component to a healthy lifestyle. Just as we teach children about hand-washing and eating vegetables, it’s imperative that we take time to teach about the importance of sleep

• Never use bedtime or going to bed as a punishment, negative event or as a discipline technique with a child of any age.
• Transform bedtime into a peaceful, low stress time for togetherness and bonding that you and your children will look forward to.
• Talk with your children in a soothing and calming tone. Let them tell you about their day at school, look at favorite books and recap the happiest events of the day together. Also, a few belly laughs are great stress relievers that can help induce slumber as well.
• Since going to bed can’t be a choice for a child, offer choices that the child can make, i.e. which pajamas to wear, which book to read, which stuffed animal to take to bed, etc.

Establish an enjoyable bedtime routine or ritual

Children thrive on routine. A consistent schedule can incorporate a bedtime routine, or sleep ritual, lasting 20 – 30 minutes in length and serves to help the child fall asleep on his or her own. The bedtime routine can include a light snack followed by a bath, pajamas, teeth brushing, using the restroom, story time; all in a quiet setting without TV and electronics. The routine should end in your child’s bedroom. Consistency and predictability of the routine is vitally important for quality sleep.

NIH, the National Institutes of Health researchers in Bethesda recommend that children fall asleep with a “transitional object” like a blanket or stuffed animal or a similar comforting object instead of being rocked or sung to which could lead to “sleep onset association disorder” requiring it again for the child to fall back asleep if awakened.

Don’t overdo it

Avoid over scheduling your children. Too many extracurricular activities will leave children tired and stressed; resulting in sleep difficulties. Prioritize activities while leaving sufficient time for sleep. Maintain a dialogue with teachers, administrators, coaches and bosses about the importance of sufficient sleep times and signs of sleep deprivation. How much is enough sleep?

• Preschoolers: 11-13 hours (usually stop napping after age 5)
• Elementary school students: 10-12 hours
• Pre-teens: 9-11 hours
• Teens: 8 1/2 to 91/2 hours

Remember that children who fall asleep with the TV on typically sleep 30 minutes less than their non-TV counter-parts. This adds up and can make a significant difference in the quality of daytime functioning.

Signs your child may not be getting enough sleep

Some signs of sleep deprivation for children of all ages include the following;

• Frequently falling asleep in the car
• Trouble waking up in the morning, frequent waking in the night
• Crankiness, irritability, hyperactivity, moodiness
• Inability to focus, disruptive behavior, frustration
• Anxiety, poor memory and depression

If you are having trouble establishing bed times that allow for sufficient sleep, try pushing bedtime routines back in 15 minute increments per night until sufficient sleep time is achieved.

When you set an example by making time for sleep, set the stage for quality sleep through a consistent routine and most of all, treat sleep with the respect it deserves better bedtimes are just a goodnight kiss away.

We welcome Sleep Health and Wellness Professional, Terry Cralle, RN to the Natura blog during September and October. Terry, a Certified Professional in Healthcare Quality and the Corporate VP of the Keswick Sleep Institute, will be sharing her knowledge and enthusiasm about sleep wellness with us all in our Sleep 101 blog series.

Have questions about healthy sleep you’d love to discuss? Us too! Stop by our facebook wall and start a conversation. We’d love to join in the discussion!