During the summer, bedtime is treated as a mild suggestion and is often ignored; but when school starts back up, bedtime should be treated with the respect it deserves. It's difficult, though, to get school-aged kids to bed at a reasonable time when evenings are filled up with homework, sports, clubs, dinner and all the things that need to be done to get ready for school again the next day.
The National Sleep Foundation recommends 9 to 11 hours of sleep per night for kids age 6 to 13 and 8 to 10 hours for teens 14 to 17. Kids who get enough sleep have improved attention, behavior, learning, memory and overall mental and physical health. A lack of adequate sleep can lead to high blood pressure, obesity and even depression.
Here are some tips from experts on ways to get your kids to bed at a reasonable hour to help them be their best selves. Take some of these tips to heart for yourself, too, because a lack of sleep for adults poses all kinds of problems.
Establish a Routine
Kids crave routine. When they know what to expect, they can anticipate situations and flow with them more easily. If your routine is dinner, bath, book and bed; stick with it. However, routines aren't only important for smaller children; older kids need routine, too. It helps them know when they'll have time to do homework or how much time they'll have to be on their devices before the screen time is limited.
Turn off Electronics an Hour Before Bed
Sleep.org says, "The blue light emitted by screens on cell phones, computers, tablets and televisions restrain the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm." Insufficient levels of melatonin make it harder to fall and stay asleep. Electronics stimulate the brain, keeping it from settling into sleep.
Dim the Lights
Light creates an uptick in the activating hormone cortisol, which helps us feel alert and ready for the day. This is great in the morning, when the sunlight helps us wake up, but increased levels in cortisol at night keep kids awake. Dimming the lights lets the body know it's time to go to sleep.
Focus on Quiet Activities
Plenty of kids love reading before bed, and many people have carried that habit with them into adulthood, which is great. For kids who don't like reading, a quiet activity like puzzles, drawing or listening to soft music are great ways to settle down in the evening. Anything quiet that doesn't involve a screen.
Take a Bath or Shower
A hot bath or shower is a great way to relax before bed, most likely due to the drop in body temperature after the bath or shower. Studies show the best time for taking a shower or a bath is one to two hours before going to bed. The duration of the shower or bath does not need to be longer than 10 minutes for a person to reap the benefits.
Caffeine is a stimulant and is the enemy of sleep. But you knew that already. That's why we adults love our coffee so much in the morning.
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