Sleeping disorder in children is linked to increased levels of brain arousal and health-related conditions such as diabetes, allergies, and obesity. The deprivation also increases the likelihood they will develop
The average sleeping hours for adults is 8, but up to 16 hours is recommended for toddlers. Kids around 12 will need up to 11 hours. Teenagers will get by with anything between 8 and 9 hours.
In view of these sleep recommendations, it is evident kids need more hours of sleep. And to keep up with these requirements, parents are continuously looking for practical quick fixes into ensuring the little fellows actually stay asleep when they go to bed. When kids are deeply asleep at night, just like adults, their bodies undergo rejuvenation and detoxification processes to grow, repair and reset body organs.
Research also shows that good sleep for kids helps them fight germs and neutralize heart-related ailments.
All signs, therefore, point to the obvious decision parents need to take to ensure maximum and efficient sleeping routines for kids.
Below are 5 hacks to help fight sleeping disorder in children and get them to sleep longer and better.
1. Take Them Outdoors
Often times kids are locked indoors and remain inactive most of the day. By night-time, they are still alert and will rarely feel the urge to sleep. If you know your children sleep less for being a little inactive, maybe it is time to get them started early in the day.
Take your kids outdoors to let them explore the world. Plenty of playtime and other physical activities during the day is bound to tire them down as night time approaches. It will be easy to get them to bed when the set time arrives.
Beware though not to overdo this hack simply because you want to get your kids tired. They should stick to what their bodies can handle and not overstretch. Excesses in physical activities may lead to side effects such as body tear and excess fatigue.
2. Provide the Right Sleeping Environment
Once indoors and prepping your kids to sleep, make the sleeping atmosphere conducive. After a busy day out, ensure children take a bath and eat early enough. You should not be showering or feeding children when they are already asleep.
For unforeseen reasons which may interfere with sleep, sing for them their popular lullabies, or tell them sweat stories. This will surely get them to sleep sooner rather than later.
Besides the pampering atmosphere, create a conducive environment in the bedroom. Ensure it is dimly lit. It should not be too dark or bright. Extreme darkness scares some kids from sleeping peacefully. On the other hand, a little light allows them to find their around if they need to ease themselves.
3. Serve Real Meals
The temptation is rife in many of us to try out a variety of quick-fix foods just before bedtime. Beware what meal your children feed on before sleeping. Good food will ensure they sleep longer and provide necessary ingredients for growth.
For starters, children must eat before going to bed, and meals should be served early enough. There must be a consistent routine how this is done.
On average, kids should not be eating one hour or two before they sleep, to allow digestion to take place early enough.
The diet must be watched closely:
The foods must have plenty of protein instead of simple carbs and sugars. Prepare real meals such as veggies, whole grains, milk, fruits, eggs, beans, instead of processed stuff such as candy bars, fruit snacks, fries, and coffee.
An improved eating pattern with the correct diet will enhance the growth and development of your child.
According to Nancy Z. Farrell, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics:
While he snoozes, his bones are growing and his brain is processing all that he learned during the day … Nutritious foods help foster good sleep patterns.
4. No Screens Before Sleep
In any case, the light from the screens will definitely hinder the pineal gland from releasing the melatonin hormone which is a crucial ingredient in fostering correct sleep patterns at night. Also called the hormone of darkness, Melatonin is released in a dark environment, to signal and regulate the sleep cycle. Excessive light from electronic screens is known to hinder the normal function of the hormone.
The first step in fighting tech addiction in the bedroom is to make it tech free. This cannot be overemphasized. The temptation to use smart phones and game consoles will always be there if the said devices are littered across the floor.
You should also avoid
Beware of scary movies, bad stories, and of course bad TV shows.
5. Eliminate EMF in the Bedroom
When your child is finally asleep, ensure this journey is not hindered by anything whatsoever. It is easy to assume all is fine in the bedroom until you start digging around. First, in particular, are the numerous electronic devices meant for entertainment. Beware of EMF and its side-effects in particular.
What will interfere with this sleep?
The presence of invincible electromagnetic fields (EMF) in the bedroom is bound to interfere with sleep patterns of both children and adults. According to research by the Department of Electrical and Electronic Engineering, The University of Melbourne, EMF is known to interfere with the pineal gland from releasing the
In addition, EMF leads to tiredness and disruption of the immune system. Others are sleep disorder and multiple other health hazards, including cancer.
To reduce sleeping disorder in children, control the levels of EMF in the bedroom by doing the following:
- Do not keep Wi-Fi devices in the bedroom. Swatch them off if nearby.
- Switch off your cell phone, turn Airplane Mode on, keep it at a safe distance from the sleeping child.
- Unplug electronics from power mains next to the bed.
- Do not sleep in a bedroom close to a cellular tower.
- Avoid fluorescent lighting in the bedroom for fear of dirty electricity.
- Do not keep other electronic devices in the children’s bedroom.
Now you know.
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