During the summer months, we have a way of letting an informant later bedtimes and later. She has a lot to do with the fact that daylight hours are longer, which interferes with melatonin release (our "sleepy hormone"). That and the fact that we feel need to be there and enjoy every bit warm weather and sunshine we possibly can. We are found later than usual, and this can spell trouble when September rolls around.
As the summer comes the end you look back fondly on all the trips to the beach, backyard barbecues, and after dinner stroll in the ice cream shop, but you also realize that with the end of summer comes the need to get their children back to a sleep schedule.
So what should you do?
• First, do not wait until the night before school starts to try to establish a new / old law, and all in bed 8:00. excitement of the new school year, along with several months delay bedtimes will make this a tough place to start.
• At least two weeks before school starts, you should begin slowly moving back to sleep at the appropriate time. If your child was going to bed around 8:30 to 21:00 for the last few months, bringing the start 15 minutes before bedtime every 4 days. In this way, at the time school starts, your child's body has adjusted to going to bed at an earlier time.
• I suggest that preschool and school age children to adolescents, should be going to bed 7:00 to 20:00. If you constantly need to wake your child in the morning, then he / she goes to bed too late. Putting your child in bed at the same time each night will teach your body to the required amount of sleep the night-time, so they can wake up naturally, feeling refreshed. No need for alarm clocks, if your child goes to bed early enough!
• Get the kids involved! This may include young children, to young people. For those schemes do little bedtime routine and go over it with them before bedtime. Some examples of good sleeping routine activities include: swimming, getting into pajamas, a glass of warm milk or a light snack (anything sweet or caffeine), stories, happy thoughts about their day and so on. The purpose of routines is to act as a system of cues for your child's body and brain, it allows them to know that bedtime is near. It should be in the same order each night and move in a step-by-step manner. For young children, offering a label or a happy face next to each step of the routine (the map), I can keep it moving in an effective and positive way.
• Setting the timer can be fun and effective way to keep a sleep routine on track. You do aim to be all ready and in bed by the time the timer goes off. In this way, it's not really your fault that they have to get ready for bed, it was decided timer! If they cooperate, you can include a small reward at the end, such as stickers, or a collection of labels that add up to higher salaries. good length for a bedtime routine is about a half hour to 45 minutes.
• As a child reaches puberty, growth and changes in hormone levels, usually turns one of your early-to-bed-child of the night owls. It is very natural and normal for teens to feel the need to stay up late and sleep longer in the morning. Unfortunately, this is not the way the adult world works, so they do not need to adapt and get into the early morning hours with the rest of the family.
• You can help your teen encouraging her to write a routine before bedtime that can help her make the transition easier at night. For young people, bath or shower can be a good way to unwind with a glass of warm milk or chamomile tea can help with the release of melatonin. In addition, some quiet time in her room listening to music or reading can be a good way to relax, then sleep. Again, 30 minutes is an appropriate length for a bedtime routine and trying to get to bed at the same time every night will make it easier and more than a habit to wake up at the same time in the morning.
• Watching television or playing video games right before bed is associated with an increase in the amount of time it takes for children to fall asleep, so that activities should be stopped at least one hour before bedtime.
One last tip: make sure your child's room is dark enough at bedtime. This will help with the transition to night and morning. early rising sun can cause us all to wake up early and buy some black out blinds or hang a blanket over the windows to keep out of the Sun
If you want a bedtime routine to print the maps or other "kid friendly" facts about sleep, check out
sleep well!
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