After staying up late and sleeping in during the holidays, the first week back at school is often a difficult one. But parents can help to ease the adjustment by returning to a consistent bedtime routine. Even on the weekends, bedtime should not vary by more than an hour a night--and a total of two hours for the entire weekend. "If you do," says Patti Teel, author of The Floppy Sleep Game Book, "you're setting children up for a kind of jet lag when Monday morning rolls around." Teel reminds parents that the risks of sleep deprivation are much more serious than simply waking up in a grumpy mood. There are a whole host of health, learning, and emotional problems that have been consistently associated with inadequate sleep. If you're a parent, it's important to realize that in order for your child to be physically and emotionally healthy as well as a successful student, it's vital for him to get a sufficient amount of quality sleep. As research continues to emerge, we are realizing that a good night's sleep is as important as proper nutrition—affecting mood, immunity, and the ability to learn. Unfortunately, children's sleep problems are extremely common. Factors that contribute to this modern day malady include lax rules, difficulty transitioning from the family bed, stress, overstimulation and the media.
Children's sleep problems are extremely common but they are usually relatively easy to solve.
Ways to Solve your Child's Sleep Problems:
Have a set bedtime. Children should consistently go to bed at the same time every night. Even on the weekends, bedtime should not vary by more than one hour a night or a total of two hours for the entire weekend. If it does, you're setting your child up for a kind of jet lag when Monday morning rolls around.
Have a calm and consistent bedtime routine. Create a consistent bedtime ritual—in a predictable calming environment that serves as a bridge between the excitement of daytime and the restful quiet of nighttime.
Practice relaxation techniques. During the bedtime routine, take a few minutes to practice self-soothing relaxation techniques such as progressive relaxation, attending to the breath, and visualization.
Avoid caffeinated drinks in the late afternoon and evening.
Many children have become accustomed to receiving assistance to fall asleep. Parents can help them to become independent sleepers with the Fade Technique. Gradually, give your child less and less direction as he uses self-soothing techniques to relax and fall asleep. If you follow the routine in The Floppy Sleep Game, you will give your child less and less assistance as he or she learns to relax and fall asleep independently. Or, you can teach your child to relax through a relaxation routine that you create yourself. Over a period of time, as your child becomes more familiar with the relaxation routine, sit further and further away until he or she no longer needs you in the room to relax and fall asleep.
Whether it is putting bread on the table or being gainfully employed in an unpaid position as housekeeper and cook, you deserve a break.
Come on, kids, be reasonable!
But children do not always see bed-time from a parent’s perspective. They often dispute calls for bed and complain loudly that it is too early.
None of the other kids at school go to bed at 8 o’clock, Mum. “It’s not fair." is the sort of line that is used in thousands of homes each night.
Others procrastinate with toilet-time, last minute drinks and detailed arrangements of teddies so that bed-time stretches by half an hour before parents realise what is happening.
Some parents are plagued by jack-in-the-boxes who reappear as soon as the bedroom light is turned off while others have night-callers who keep parents busy with comments such as: “I can’t get to sleep."
If bed-time presents difficulties in your home try the following ideas at kids’ bed-time so that you can maximise the time you have for yourself and your partner.
Decide on a time with your child then stick to it. There are no hard and fast rules about appropriate bed-times for children. However they should suit both parent and child. Discuss appropriate bed-times with children. Some youngsters fail to see that sleep is a biological need. They see it as something imposed on them by parents. I am constantly amazed how reasonable children can be when they have had the chance to participate in the decision-making process.
Establish a bed-time routine well in advance that signals the end of the day. A known routine such as quiet time, drink, toilet and story lets children know what is expected of them and enables them to plan accordingly.
Reduce over-stimulation before bed-time by ensuring children are engaged in passive activities such as homework, reading or watching television.
Distinguish between being in bed and being in the bedroom. Children differ in the amount of sleep that they need. It is pointless to expect them to be in bed at a certain time each night and go to sleep. It is more realistic to be in their bedrooms at a set time. They can then regulate their behaviour. Once away from the adult world children generally fall asleep fairly quickly. Young children may remain on their beds surrounded by a favourite toy or books to keep them occupied before they fall asleep.
Be firm with procrastinators at bedtime. Resist children’s efforts to involve you in calls for drinks or assistance with forgotten homework at bed-time. Once in bed ignore their calling out and demonstrate that you are unwilling to participate in their games. One parent I know begins reading a bed-time story whether her child is in bed or not. As her daughter treasures her story this is generally enough to have her rushing to bed.
Temporarily remove distractions at bed-time. Sometimes turning off the television can be enough to send children to bed.
Avoid sitting with young children until they fall asleep. This may be all right once in a while but habits are easily formed and often difficult to break. Many parents who sit with young children until they drop off discover that they have made a rod for their own backs.
Ignore or return boomerangs to their rooms and give them a minimum attention. Children will generally tire of being jack-in-the-boxes when they get little feed-back for the behaviour. If you have an extremely persistent boomerang then you may have to steel yourself for several nights. Be persistent and give little feed-back to them.
Bed-time with adolescence needs to be negotiated. They are generally capable of regulating their own sleep however it may be necessary to remind them your need for some time alone.
Impress upon children that night are yours and extremely precious. Short of a nightmare or an earthquake, you do not wish to be disturbed.
Both Patti Teel & Arlen Ruler are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Patti Teel has sinced written about articles on various topics from Family, Health. Praised by Good Housekeeping as a "must-have for kids three to ten who refuse to snooze, "The Floppy Sleep Game" has helped tens of thousands of families all across the country for whom bedtime had become a battleground. And now, Patti Teel has expanded. Patti Teel's top article generates over 33100 views. to your Favourites.
Arlen Ruler has sinced written about articles on various topics from Health, Massage and Medicine. To get more information visit/,