Emotes Blogaboutit: August 2008

Friday, August 29, 2008

For Kids: GET SOME SLEEP!

It’s no fun to feel tired. Being tired makes you grumpy and groggy, and when you sleep the day away you miss out on all the fun!

Here are some tips to help you avoid “the drain” and get the kind of sleep that you need...

• Get plenty of exercise. Keeping active during the day will help you to sleep well at night. Try to get at least 60 minutes of physical activity each day. Games and sports are fun ways to keep fit.

•Eat foods that help your body to recharge. Fruits and dark green vegetables are great sources of energy. Try whole-wheat bread instead of white, and avoid the “sugar drain” by cutting down on sweet treats.

•Get enough sleep at night. Listen to your body. If you are feeling tired during the day, maybe you need more sleep at night.

•Go to bed at the same time every night. Create a bedtime routine to help teach your body to get the good sleep that you need.

•Fight the urge to stay up late! Your body will thank you in the morning.

•Avoid sugary sodas. Soda has tons of sugar and chemicals that can prevent you from getting a good night’s rest.

•Turn off the lights! Bright lights tell your brain to stay awake. When it’s dark, your brain knows it’s time to sleep, so at bedtime the dark is the best.

•Turn off the Screens! The light and noise from televisions and computers make it hard for your body to fully relax.

• Make bedtime a fun-time. Read a story or write in a journal before you go to bed. This will help you to “wind down” when bedtime comes around.

USE YOUR BRAIN AND AVOID THE DRAIN!

For Parents: Help your kids to get some sleep!

FOR PARENTS:

Sleep deprivation in children can negatively effect their learning as well as their ability to control emotions. It’s therefore very important to encourage healthy dietary and fitness habits as well as establish an appropriate sleep schedule for your children. The following are some hints to help keep your child healthy, rested and happy.

•Keep your children active. Establish behavior patterns for your children that encourage exercise.

•Model healthy habits for your children by being active yourself. Participate in games and exercise with your children. This is a good way to connect with your child while teaching them the benefits of physical activity.

•Insure that your children are sleeping enough at night. School age children generally need between 9 and 12 hours a night.

•Monitor your child’s habits throughout the day to determine the appropriate amount of sleep that they need. Does your child fall asleep in class? Do they begin to nap as soon as they get in the car? Experiment with bedtimes to determine what is best.

•Create special bedtime routines. Read a story together, or help your child write in a journal of the day's activities. This is a good opportunity to spend time with your children. Consistency and regularity also makes children feel safe and secure.

•Maintain a regular sleep schedule. Be consistent about bedtimes and don’t give in to a child who begs to stay up “just a bit longer.” Be compassionate but firm in enforcing this. Don’t make bedtime seem like a punishment.

•Avoid caffeinated or sugary beverages—especially around bedtime!

•Limit the amount of time spent in front of the television, computer or video game systems. Help kids avoid the temptation, and remove any video screens from their bedroom.

•Make bedtime a calm time. Help your child “wind down” and relax before bed. Establish calming rituals such as talking softly and lowering the lights as bedtime approaches.

• Sleep deprived children tend to become more easily agitated and upset. Sleep helps children to regulate their emotions.

• If you feel that your child is chronically sleep-deprived it may be an indication that they are not having satisfying sleep. It is then important to consult with a family physician or psychotherapist to determine if there are underlying physical or emotional problems contributing to poor sleep.

• What we eat affects our sleep! Encourage a diet full of vegetables, whole grains and lean proteins. Discourage sugary foods and beverages. Create variety and balance in the foods that you serve your children.