We all know the drag we feel following a poor night’s sleep. It makes every day tasks feel more difficult, such as concentration, memory retention and emotional regulation. When we’re tired, emotions feel bigger and energy less accessible. For adolescents especially, poor sleep hygiene can impact their ability to focus in school, engage in friendships and manage their emotions.
Promoting good sleep hygiene can feel daunting at times – how can you ensure your child gets good sleep when you can barely yourself? We are an exhausted society and quality sleep feels less and less attainable. So how can you support your child’s sleep habits to set them up for success? Below are some tips:
Establish a Consistent Schedule
Setting a regular bedtime and wake-up time helps regulate your child’s internal body clock. Consistency creates a sense of routine, making it easier for children to fall asleep and wake up at the same time each day. For example, when I got my dog, I had to start waking up at 6:30 every morning to take her on a walk. At first, it was tiring to wake up to my alarm so early. Eventually, however, my body adjusted to the consistency and I now wake up naturally at 6:30 feeling rested and refreshed.
Create a Bedtime Routine
Wind down activities before bed signal to your child’s brain that it’s time to sleep. Activities like reading a book, taking a warm bath, or listening to soft music can help your child relax and transition into sleep mode. Keep the routine short, simple, and consistent to reduce resistance to bedtime – and remember, these tips are effective for adults too 😉
Limit Screen Time
This is the most contentious battle between parents and kids: screen time. So many teens have trouble waking up because they were on their phone until 2AM, one of the biggest hindrances in sleep these days.
As we know, excessive screen time is harmful, as the blue light emitted from phones interferes with the production of melatonin, a hormone that regulates sleep. It’s important to set limits on screen time, even if it means leaving phones out of the bedroom. Find boundaries that work for you and your family and enforce them. While your kid might not be happy with you in the moment, this is crucial in helping them get good sleep.
Daily Physical Activity
Regular physical activity during the day helps children fall asleep faster and enjoy deeper sleep. Encourage outdoor play or exercise to help expend energy, but avoid vigorous activity right before bedtime, as it can make winding down more difficult.
Good sleep hygiene is an important part of raising healthy, well-balanced children. By creating a consistent sleep routine, you can help your child develop positive sleep habits that will support their mental, emotional, and physical well-being. Start small, remain patient, and make bedtime an enjoyable part of the day. And be patient as you and your family find new rhythms to replace the old. If your family needs more support, connect with Decade2Connect today!