We should get more sleep!

Without a doubt, getting enough sleep can be difficult. However, the good news is that there are a few steps we can take to further develop this evening event.

 

1. Consistency: While there will always be occasions and extraordinary events that keep each of us up past our normal sleep time, try to keep the evening time standard as predictable as possible, as frequently as possible. This includes repeating a similar daily practice at a similar time each day. For youngsters, consistency provides a sense of unwavering quality and consistency, which is essential for normal changes.

 

2. Establish a Routine: Simple schedules before sleep time, for example, "shower, book, then bed," add another layer of routine, allowing kids to anticipate the request for events that lead to sleep time.

3. Limit your exposure to light and electronics: Artificial light can deplete the body's naturally occurring melatonin. Melatonin is a chemical that contributes to our sleep/wake cycle. Small children are more sensitive to these fake lights, so try to separate screen time from sleep time as much as possible. You can also begin dimming lights closer to sleep time, which will serve as a signal to your child's mind and body.

 

4. "Get Out There!"

Regular daylight contributes significantly to the rest/wake cycle, but in an extremely consistent manner. Not only will more exposure to natural light benefit the circadian rhythm, but getting your child outside (moving, running, and playing) will also exercise and tire their bodies (and cerebrums).

 

5. Establish Limits: Children will usually push limits, whereas adults should be predictable with our limits. If having a snack or drink before bedtime is a part of your child's routine, make sure you don't go beyond this. This will allow your child to "test" what they can do, which will significantly delay sleep time. Maintain the arrangement, such as "you already had your tidbit/drink for the night."

 

You'll have it tomorrow.