Putting an End to Bedtime Drama

Getting enough sleep is as important to a child’s health as the food you put in his lunch box. Before the age of 12, children require a minimum of ten hours of sleep each night, with that number varying between nine and twelve hours once your child hits puberty. According to the National Sleep Foundation, however, most children and adolescents are not getting enough z’s.

Lack of sleep results in more than just a cranky child. Along with physical consequences, like headaches and muscle fatigue, sleep deprivation can drastically impact your child’s academic progress. Sleepy children are less likely to stay focused at school and retain information they’re supposed to be learning. Day after day of drowsiness and academic frustration also puts your child at risk of developing depression or other mood disorders.

For all of these reasons and more, it is important to establish a bedtime routine. Follow these simple tips to help your child develop a healthy mind and body:

• Make an after-school schedule of activities. Depending on the age of your child, you can even ask for his or her input. It doesn’t need to be a rigid, minute-by-minute plan, but should be structured enough to help keep your child on track. For example, if five o’clock is homework time and six o’clock is dinner time, your child will know in advance how long she has to finish her spelling words.
• Unplug your child at least one hour before bedtime. Playing video games and watching TV keeps your child’s brain over-stimulated, which can make it difficult to fall asleep or even feel tired around bedtime. Night-time activities should be relaxing. Reading, coloring, and talking over your child’s day are all great choices.
• Limit processed and sugary foods at dinner (and dessert). Even if you are juggling soccer practice, PTA meetings and piano lessons, make nutritious meals a priority. You don’t need to be an amateur chef, though. We have come a long way from TV dinners—there are plenty of healthy, kid-friendly meals by companies such as Kidfresh and Peas of Mind that can easily be heated in the microwave and served in minutes.
• Exercise is key. Set a goal of at least 30 minutes of physical activity each day. Kids naturally have a lot of energy—encourage them to burn it up!

Stick to your guns. Don’t let those big brown eyes con you into “just five more minutes.” Establish a routine and be consistent. They’ll still love you in the morning—promise.

By Amanda Merlino