Sleep: Get Your Family Back on Track!

No matter how perfect your children’s sleep routines are, you’re bound to see an impact whenever something disrupts your routine. Once life settles back to normal you can get back on track with sleep. Here are 8 pointers to help you through these bumps in your sleep routine.

1.   MIND THE CLOCK
There’s no substitute for keeping the same bed time seven days a week. It’s the most powerful way to use the human biological clock to your advantage.
2.   KEEP A DAILY NAP ROUTINE
No matter your child’s age, a daily nap – or at least a one hour rest break – will keep your child’s fatigue in check so that overtiredness doesn’t prevent a good night’s sleep.
3.   USE LIGHT AND DARK A BIOLOGICAL CLOCK
The human body is synchronized with the day by light at dark – so keep mornings bright and the hour before bedtime dimly lit.
4.   FOLLOW A CONSISTENT BEDTIME ROUTINE
Your actions the hour before bed get your child “in the mood” for sleep. So make a ritual: pajamas, tooth-brushing, story time, lullabies, sleep…
5.   CREATE A COZY SLEEP ENVIRONMENT
Your child should be safe, relaxed and comfortable. Set up the room so that it suits your child – not you – as your preferences may be different.
6.  PROVIDE A HEALTHY PRE-BED SNACK
Foods can affect energy level and sleepiness. A few ideas for good pre-bed snacks are: whole wheat toast and cheese, bagel and peanut butter, oatmeal with bananas, or yogurt and low-sugar granola.
7.   ENCOURAGE DAYTIME FITNESS
Many children don’t get enough daily physical activity. Too much TV watching and a lack of activity prevents good sleep. Children who get ample daily exercise fall asleep more quickly, sleep better, stay asleep longer, and wake up feeling refreshed.
8.   TEACH YOUR CHILD HOW TO RELAX FOR SLEEP
Many children get in bed but aren’t sure what to do when they get there! It can help to follow a soothing pre-bed routine that creates sleepiness. Include book reading, soft music and dim lighting to create a relaxing mood.