I have been noticing that my children have been very restless at night lately. They are coming into our room a lot more. I feel like we have a healthy nightly routine but I have noticed that if we don’t get the homework done right after school then we are up longer, and they are going to bed later. Please tell me you have the same problem. I know it can’t just be me.
So I have been trying extra hard to stay on my routine and not get discouraged. On average babies need 16 hours of sleep, toddlers need 12, pre-K need 10-11 and 6 and older need 9-10 hours of sleep. Studies show that children who don’t get enough sleep are more likely to get sick, have depression, concentration problems, and behavioral problems.
The good news is is that it’s not that hard getting your children on a good nightly routine.
Here are some tips to get your child back on track and sleeping sound tonight.
1. Keep your kids active during the day
When your kids get home from school make sure they get their homework done in a timely matter so they can have some time to get a little excercise. My girls love to jump on the trampoline, ride their bike or play some basketball, and pull each other around in the wagon. It is a great way to get out all the wiggles before or during homework or reward them after by playing a basketball game with them. They love it when mom or dad are interested in their lives.
2. Say goodnight to electronics
Don’t let your kids take electronics to bed.
We take all the electronics in our bedroom before bedtime and turn them off. Experts say that you should use the bedroom for only sleeping. For older kids they might need their alarm. After your kids are asleep you can sneak their phone back into their room or get them an alarm clock if they are staying on their phone all night with friends.
My daughter would watch tv all night in bed if we let her. 62% of kids have admitted to texting and talking to their friends after the lights have gone out. The National Sleep Foundation also says 1 in 10 teens say that they’re awakened nearly every night by a phone call or text message.
We all need to understand it’s ok not to be available to our friends and family 24/7. Turn off your phone at night and get some much needed sleep.
3. Have a routine
Help your children go to bed at the same time every night. I know this is a touchy subject because kids these days have so much homework. I hear it from all of my friends. It is really hard to get everything done before bedtime. Our bedtime is 8:30 for our elementary age kids. We try our best but sometimes it is later due to activities and homework.
A routine might change your life. And your kids will be happier.
We love to read, sing, meditate, or pray before bed. This helps our kids unwind and sleep better.
4. Change your sheets
I try to change our sheets once a week but there are times when I get lazy and I only change them every couple of weeks. I love getting into my bed when I have clean sheets. I have no idea why. It just makes me happy. I am not sure if my kids appreciate it as much as I do. According to a national sleep foundation poll it showed that 73% of people sleep better on fresh sheets. 85% reported improved sleep.
I’m definitely changing our sheets tonight.
5. Write in your journal
I love writing in my journal before I go to bed. I write about the good and bad parts of the day and then I can let it go and have a better day tomorrow. It is hard when we are so busy but it is worth it. I can hardly remember my life when my daughter were babies so it is fun to read my journal and remember those crazy wonderful days. My middle daughter loves to write in her journal too.
It’s a great way to end the day.
Here are some other ideas
Take a warm bath
Wear cozy pajamas
Drink a warm drink-No caffeine
No animals in bed-Mayo clinic says you sleep better without pets
Avoid big meals before bed
Use essential oils from Young Living
I hope this article has helped you and your kids sleep tight tonight and every night.
What are your favorite bedtime routines?