How to Make Bedtime Easier for Kids

How to Make Bedtime Easier for Kids

Go to Bed at the Same Time


Even though little kids can't tell time, their bodies can. Going to bed at the same time every night helps them physically and mentally get into a sleep routine. Although it can be tempting to change the schedule on weekends and during the summer, try to keep bedtime consistent. Later bedtimes can make it hard for kids to adjust back to a normal schedule.



Turn Off the TV


Don't use TV to help kids relax before bed. Shows that have any exciting content -- like violence, suspense, drama, or conflict -- may be too stimulating for children at bedtime. Exciting programming can cause stress-like symptoms, which can result in problems falling asleep and staying asleep. Scary shows can cause nightmares. Studies have found that even TV news can be frightening and make it hard for kids to sleep.
Even calm content can interfere with sleep. Facing a light source close to bedtime can trick the body into thinking that it’s still daytime.


Cut the Caffeine


Caffeine can make your child so jumpy that it might be hard for his body to slow down for sleep. A 12-oz regular cola has 25 milligrams of caffeine, but a 12-oz orange soda or a 16-oz flavored iced tea can have around 40 milligrams. Caffeine can stay in your body for six hours or longer, so avoid giving caffeinated products to your child after midday.


Get in a Routine

Having a bedtime routine with three or four activities helps a child wind down and get ready to sleep. A typical routine might be taking a bath, putting on pajamas, brushing teeth, and reading a book. For teens, you may want to sit and have a chat about the day. "Keep things very basic and simple," says pediatrician Hannah Chow, MD, of the Loyola University Chicago School of Medicine. "It's better to have a quiet routine."


Set an Early Bedtime

Parents often don't realize that an earlier bedtime results in an easier bedtime, says Jodi A. Mindell, PhD, of the Sleep Center of the Children's Hospital of Philadelphia and author of Sleeping Through the Night. "Once children get overtired, they have a harder time settling down and a harder time falling asleep," she says. Mindell recommends kids have a bedtime between 7:30 and 8:30 through elementary school.





Posted by: Georgie




Credit: WebMD