Bedtime battles with kids can test a parent’s will power. However, giving in to your kids’ demands or responding negatively won’t help solve your kids’ bedtime problems. Remember, this is part of parenting. You’re teaching your kids an important skill. Be consistent in your approach and consider positive reinforcement strategies, such as setting an attainable goal, creating a daily schedule, or setting a sleep pattern. It’s never too late to teach your kids good sleep habits. The consistent bedtime routine will eventually pay off in a good night's sleep for your kids and also yourself. Here is what the American Academy of Sleep Medicine offers to help kids and teens improve their sleep schedules:
Set a morning wake up time
Good sleep habit starts with waking up at a reasonable hour. Once your kids start waking up at a reasonable hour, everything else follows, and they are more likely to be tired at night. It’s also the best to maintain the same sleep pattern every day of the week, rather than sleeping in on weekends. Being consistent every day is really the key to getting satisfying sleep.
Keep a daily schedule
Creating some sort of schedule will help keep your kids on track. Kids should have activities to do and spend some time reading or learning during the day. By having a daily schedule, it helps kids to better regulate their bodies and emotions when their internal clocks are in sync from following a general rhythm each day.
Set regular mealtimes
Mealtimes are directly related to sleep schedule. For example, when kids wake up late, most of their eating is done in the later hours of the day. If parents let their kids eat late, they will end up being hungry at night. So, it’s important to make sure that your kids have breakfast and lunch at reasonable times, to move their hunger cycles earlier in the day.
Monitor and limit screen use
Technology is at the root of a lot of sleep issues. Screen time can have many severe effects on kids’ sleep. The research shows the screen use among kids affects lower-quality sleeping time. Watching screens before going to sleep can disrupt the chemicals in the body that help kids sleep. Parents can set the schedule for limiting screen use. For example, turn off all devices by 9 p.m. and only allow devices to be used in the common areas of your home, not in the bedroom. Moreover, don’t allow kids to use devices until their homework is done.
Create a comfortable sleeping environment
Your kids will find it easier to sleep if their bedroom is a place where they feel comfortable. So, it’s important to keep the bedroom device-free and make sure it’s a comfortable temperature for sleeping. By helping your kids feel more comfortable, a nightlight can be decorated in the room, making them feel relaxed and fall asleep easier. One of the most important things is creating a bedtime routine, such as taking a warm bath or reading before bed.
Meta Description: It’s important for parents to make sure their kids develop healthy sleep habits. Kids are really resilient and flexible, so parents shouldn’t feel guilty trying to adjust their schedule. Focus on creating a schedule that prioritizes regular meal times, a consistent sleep schedule and limited screen time.You and your kids will see the difference!
References:
Greenlaw, E. (2020, September 10). Eight tips to get your kids on a good sleep schedule.
Retrieved February 23, 2021, from https://discoveries.childrenshospital.org/sleep-schedule-tips/
Put preschool bedtime problems to rest. (2020, November 13). Retrieved February 23, 2021,
from https://www.mayoclinic.org/healthy-lifestyle/childrens-health/in-depth/child-sleep/
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