Accustom your children to a certain bedtime for less obesity in old age!
As we grow older, our metabolism slows down. This can make weight loss more difficult. Studies show that adults who sleep only 5 hours a night are 27% more likely to be obese than those who sleep 8 hours a night.
Sleeping less than 7 hours a night is also associated with an increased risk of diabetes and heart disease. So, it’s important to start this routine early on in life.
Here, are some tips for making bedtime easier for your children and setting them up for a healthier future:
Make a plan for bedtime, both the child and the parent, to work towards the same goal. Some simple pointers include: Lengthen the day: Pick a night before a big day and extend the time the child spends awake.
This can be helpful as it reduces the day’s long stretches. It will increase the child’s chances of falling asleep by 10 minutes a night or even 7 hours a night, which can help reduce obesity risk.
Pick a night before a big day and extend the time the child spends awake. This can be helpful as it reduces the day’s long stretches.
It will increase the child’s chances of falling asleep by 10 minutes a night or even 7 hours a night, which can help reduce obesity risk. Pick a night before a big day and extend the time the child spends awake.
Set a bedtime for your kids
It might sound silly but making the bedtime routine special for your children can help motivate them to get off their butts and put the light out.
Have them cuddle on the mattress and play with toys, sing songs, watch a movie or read stories.
Create a sleeping environment that allows them to fall asleep A lot of kids (and adults) struggle to fall asleep.
Most kids experience “tantrums”, which are restlessness, frustration, and mood swings. Restless children may need to go to the bathroom, turn on a light, have an extra snack, or talk to someone.
Some children also don’t sleep well if their room is not dark or quiet. Remove all electronic devices and toys from their beds at night.
Turn the light off or dim the light so they can go to sleep and fall asleep.
How to get your kids to sleep right away
Make sleep a positive family time. Have a movie night at the end of the day. A good family bonding time in bed is a great way to get the whole family to sleep together.
It is also an excellent way to teach your child that snuggling together in the middle of the night is important. Designate certain times for certain things.
Bedtime should be made of positive, positive, positive! It’s not all about pushing an agenda and trying to teach your kids about some normal habits.
You can simply let them know that you will be watching a show in bed for 10 minutes and then heading to the living room.
This also gives them the chance to get an early night since they will not have to stay in bed if they don’t want to.
However, don’t forget to have fun together when it comes to family time.
Make a sleep-friendly bedroom
Every child needs a comfortable and safe bed. Invest in a duvet and pillow cover that will keep your child warm and comfortable.
Ensure that bedtime is a relaxed time that enables your child to relax before he or she falls asleep.
Use blackout blinds to reduce distractions Making your child’s room sleep-friendly is all about reducing distractions.
Set aside time each day before bedtime, for them to wind down by reading or watching their favorite shows.
In fact, the LED blinds we sell at the Sleep Easy Shop are a great choice for reducing light, without distracting them from sleep. Make sleep a priority As tempting as it is to keep them awake as long as possible, set aside at least 30 minutes before bedtime for bedtime rituals.
What to do if your child wakes up at night
Set a bedtime Try to have a consistent bedtime for your children. The earlier your child goes to sleep, the better.
Keep nighttime feeds to a minimum Children who are allowed to sleep with you (especially during their first year of life) will learn to settle quickly if they know they won’t get abandoned at night.
After a year, you can start cutting out the night feeds. Remove all screens from the bedroom Ideally, turn off all screens a few hours before bedtime.
Distract your child Children tend to forget the important things when they have their eyes glued to the screen.
Try using a book, a puppet, or an instrument to keep them distracted from their day. To help your child sleep, make sure your child has plenty of water in the evening.
If they wake up, just go back to sleep
This is common sense, but many children will wake up in the middle of the night and will keep the parents up for hours.
Their body has stopped producing melatonin, a hormone that helps them fall asleep. So, giving them a tablet, going to their room, talking to them, or taking away all access to the tablet can all be counterproductive.
This is because our children wake up every time they are forced to sleep, so they are more likely to keep waking up.
Here is a great bedtime routine that helps your children learn to sleep. Children want you around Make sure that your children can feel your love during the night.
In fact, they need you around to keep them safe. Encourage them to sleep alone in the bedroom so that they can sleep with a clear mind and be less influenced by you.
Change their environment, not their routine
Drastically changing your child’s sleep habits overnight is probably going to result in an unpleasant and, usually, short-lived, increase in sleepiness, hyperactivity and crankiness in your little one.
Changes, however, don’t always need to come from you, as they can come from the outside world. For example, children often complain of feeling tired and groggy after driving in their cars. If you install car seats and a steering wheel in your car, your child may not feel as at ease in the car and, therefore, may not be as active as they were before.
You can also turn off all screens at least an hour before bedtime so that your children have something to look forward to at bedtime.
Create a good morning routine
You’ve probably heard this many times, but the morning routine can be just as important for your children as the bedtime routine.
It helps establish a solid routine that, when followed, will help your children grow into responsible, resilient adults.
The start of the day is also an excellent time for them to take on new responsibilities, and it will also teach them self-discipline. Read them stories before bed Most kids have a favorite storybook that they look forward to every night. Pick out your child’s favorite children’s story, and read it before bed.
You’ll help them unwind, and help them sleep better at night. Do not let them have screen time This is probably the hardest part of raising a child that could actually benefit them.