Children's bedtime is one of the most important challenges for families. Too often, children's bedtime is not the same as their parents'. Exactly when the mother and father feel tired, their child is very energetic. But how can this problem be solved? Is there a way to adjust a child's bedtime with a parent's bedtime?
Have you just had a baby? If your baby sleeps late or always resists sleeping, you should know that you are not alone! Many parents like you have this problem. You will probably be a little disappointed to say that this problem will sometimes accompany your child into adolescence and old age. But each problem has its own solution, so do not worry and read carefully the points that we have collected for you in this article.
will be. According to a recent study, adolescents with insomnia are more likely to engage in high-risk behaviors. In addition to high-risk behaviors, insomnia in adolescents causes behavioral problems, aggression, and mood swings. Sometimes these symptoms may be similar to those of ADHD. So as an informed parent you should try to get your baby to have a healthy sleeping habit from birth. First of all, we need to know how important this habit is for children's health. Stay tuned to BingMag.
How does regulating children's sleep patterns affect their health?
Sleep is one of the most important parts of life that has a great impact on human physical and mental health. . A large part of human life is spent in sleep. It is interesting to note that if we consider the average life expectancy of people to be 80 years, about 33 years of it is spent sleeping or trying to fall asleep.
Adequate sleep in both childhood and adulthood It has a direct effect on human performance and the quality of daily work during waking hours. Although getting enough sleep is essential in both childhood and adulthood, more attention should be paid to the negative effects of sleep deprivation in children.
Effects of sleep on children's health
Performance Brain: Sleep is closely related to a child's brain function, energy, perceptual and analytical powers, concentration, and and affects a child's behavior and academic achievement.
Weight: Improper sleep patterns have a detrimental effect on appetite and eating hormones. Lack of sleep interferes with food intake and increases the risk of overeating in children. Then feel tired to do the smallest things? Rest is as vital for children as it is for adults or even more. Children get enough sleep, energy and vitality to take care of their tasks.
Physical health: There are many factors to achieve physical health, but one of the most important They are asleep. Adequate rest will regulate blood pressure, prevent many diseases and heart problems, strengthen the immune system and.. So it is important to improve your children's sleep habits from childhood.
Mental health: Lack of sleep has a negative effect on the child's mood, social and emotional intelligence. Also, children who do not sleep well are much more likely to be depressed than children who get enough rest at the right time.
What advice do experts have for children's bedtime?
There are many variables to determine how much sleep each person needs; Some people need more sleep than others due to their age, condition and lifestyle; But pediatricians generally categorize the amount of sleep needed from childhood to adolescence as follows:
- Age range 4-12 months: 12-16 hours
- Age category 1-2 years: 11-14 hours
- Age category 3-5 years: 10-13 hours
- Age 6-12 years: 9-12 hours
- Age 13-18 years: 8-10 hours
These sleep hours are based on general factors; If your child needs more sleep, increase his or her bedtime. Children, it can be seen whether his bedtime needs to be changed or not. Some of these symptoms include:
If your child's bedtime is not good enough, some of these symptoms and their prolongation can cause your child to have trouble functioning. Although these symptoms can have other important causes, by examining your baby's sleeping habits and condition, you can see what changes you need to make.
How to have a regular sleep routine for children?
Setting children's bedtime may be a little difficult at first. Children usually do not go as planned by their parents and are sometimes so energetic late at night that trying to put them to sleep seems futile. But as a parent, you should not despair of having a regular sleep routine. Do not forget that setting a specific sleep schedule will become a healthy habit in your child's life in the long run.
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Practical tips for adjusting children's sleep patterns at different ages
Some parents like their children to learn to sleep only from infancy, and others want to accompany their child in the sleep process. In the continuation of this article, we will point out two practical methods that help parents to better manage their children's sleep time in these two conditions.
The first method
Do you want to Does your child sleep alone without your direct help? So the first method is about you.
If you provide a calm and quiet environment for your child, he can sleep comfortably for 20 to 30 minutes. But keep in mind this golden rule, choose a time for your baby to go to bed that is not too early. A child who is not tired enough will resist falling asleep and trying to put him to sleep will be futile. He plays with you. So be rational and start the sleep process when the child feels tired; Even if the clock is later than you think.
After a few days, the baby's sleep pattern will be determined. So consider this hour as his sleep routine. Children also adapt to this regular routine. Now you can gradually change your baby's bedtime and get to the right time. Start with 15 to 20 minute shifts and work your way up to your bedtime routine. So this is the way for you.
Lie down with your baby when he or she is tired and accompany him or her until he or she falls asleep. Gradually reduce your presence. After a while, instead of lying down, sit next to him to sleep. Gradually place your seat away from the crib. Gradually the child learns to sleep without you. Some studies have shown that children experience longer sleep and less wakefulness during this procedure.Although these two methods take a long time to become a habit, both are very effective. And they are definitely a good alternative to children's night cries and insomnia.
25 Other Important Tips for Improving Sleep Time for Children of Different Ages
Most people think that crying babies before bed is a natural routine that should be followed. But there are exercises for children to sleep soundly that can be used to experience a quiet and stress-free sleep. Note the following points:
1. Placing children in natural daylight, engaging them in daily activities and a quiet night atmosphere prepares the child's mind for a good night's sleep.
2. Minimize exposure of children to blue and artificial lights such as televisions, cell phones, lights, and so on.
Spend at least an hour before bedtime to calm the environment.
4. Learn how to take the stress out of yourself and your baby.
5. Do not force children to sleep. This will only increase anxiety and make the sleep process more difficult.
6. Reduce children's evening rest.
7. Increase the interval between short breaks and main sleep.
8. Feed the baby before bed.
9. If your baby wakes up after a few minutes, do not start immediately! Give him a chance so he can sleep again without your help.
Children in school Elementary
The younger your child is, the easier it will be to adjust to your sleep routine. But it is never too late to get an hour of regular sleep. To regulate the sleep of children at an early age, pay attention to the following:
1. Offer a nutritious snack to your child.
Help her take a bath.
3. Brush together.
4. Read interesting and favorite stories to your child.
5. Sing a beautiful and soothing song.
6. Hug or massage the baby.
7. Talk about the day that passed and what he did.
8. Turn off most lights.
9. Control the TV, loud noises and anything that disturbs the peace of the home.
10. There are countless activities that you can add to this list depending on your preferences and put them in your baby's sleep routine to get your baby ready for bed every night.
Adolescents are usually more resistant to sleep than children. But having a regular sleep routine is very important for teens. Teenagers usually have the ability to manage their sleep time, but you as a parent can help your teen experience a better sleep experience by following these tips:
Avoid caffeine in the evening for teens.
2. Limit cell phone, computer, and TV viewing.
As much as possible, do not allow your child to eat unhealthy meals or snacks in the late hours of the night.
Make exercise a daily habit. 30 to 60 minutes of daily exercise with your child will make you feel refreshed during the day and relax at night.
5. The teen's bedroom should be quiet and peaceful. Also pay attention to the light and temperature of his room.
6. If your child is busy with something, be sure to talk to him or her before going to bed so that he or she can sleep peacefully.
Last tip for parents: Be patient!
If parents know how to manage their children's sleeping habits at different ages, children's bedtime can become one of the most enjoyable parts of the day./p>
It may seem a little difficult at first to persuade children to sleep, but certainly with the right planning based on the parents' knowledge of the children's characteristics and also with persistence, achieving this healthy habit is so far away. Do not wait.
Be patient in setting your children's bedtime and use the tips in this article. You will get good results soon.This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .