Is Your Kid Sleeping Well?
By Refadoc, Posted on : Wednesday, 27 August 2014 - 9:22 am IST
Is Your Kid Sleeping Well?
An everyday sleep of about 8 hours minimum is recommended for kids in order to function well. However, with the over the top hectic lifestyles and all the activities which the kids indulge in, it has become quite hard for the kids to gain their required minimum 8 hours of sleep. So, take a look whether your kid is getting the required sleep or not!
ü Go Calculating: A lot of parents all over the world are not aware of the number of hours their kid needs to sleep. Preschoolers need to sleep for 11 to 12 hours; five to ten year old need about 10 to 11 hours and teenagers can do with 9 to 10 hours of sleep everyday. So, check how much sleep is required by your kid.
ü Push the Sleep time forward: Make sure that your child goes to bed and wakes up 15 minutes earlier for about one or two weeks before the school tends to begin. It will make sure that his circadian clock is well in sync with the school time and that their sleep time is not deprived.
ü Say no to caffeine: Caffeine is a complete no – no for your kid. Make sure that their consumption of dark chocolate too is kept under control. Caffeine and cocoa are the major stimulants which inhibit sleep.
ü Earlier the dinner, the better it is: In the summertime, the days are longer and the sleep hours tend to be pushed back. Due to this, we tend to eat the dinner later as compared to the winter times. Therefore, make sure that the dinner is consumer earlier as the timings at which we eat influence the circadian sleep – wake cycles.
ü Get a bedtime routine: For preschool and school children a bed time routine consists of brushing the teeth, taking a bath or reading something before they go to bed. Make sure that your kid has a regimen to follow. For older kids it could be reading, writing or meditation before going to bed.
ü Turn off the lights: Electronics have a major affect on our lifestyle these days. Therefore, make sure that you turn off all the appliances before going to bed. All the gadgets should be away from the bedroom. The blue light emitted from these gadgets leads to the decrease in the production of melatonin which inhibits the sleep.
ü No late night snacks: Night time snacks should be avoided completely as they have an adverse affect on the sleeping patterns of the children. Acid reflux and body temperatures are the major inhibitors which cause the release of the neurotransmitter nor epinephrine, which leads to the inhibition of sleep.
ü Set down rules and examples: It has been found out that parents who set an environment as well as a routine in the bedroom have children with better sleeping patterns. These children have proved to do better in school and less prone towards developing mood and anxiety disorders.