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.