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Summer is the most anticipated time of year for the vast majority of schoolchildren across America. You would think that more time engaged in physical outdoor activity would have the kids reaching for the sheets by 8 p.m. It doesn’t. Longer daylight hours and a less regimented schedule often means late nights and early mornings. Unfortunately, losing sleep during the summer can wreak havoc on the mind and body and may even impair your child’s ability to engage in the classroom come August. Frugal Focus wants to help you and your child maintain a healthy sleep routine by considering the following information.
Why is sleep important?
Qunomedical explains that science has yet to fully unravel the mysteries behind the importance of sleep. What is known, however, is that it’s necessary for overall health and well-being. Short-term sleep deprivation can cause impaired memory and delayed motor responses. Long-term complications range from high blood pressure to depression and obesity.
Making sure your kids get exercise throughout the day - but not too close to bedtime - can help them to calm their mind and their body later in the day. Meditation has also been shown to help calm anxious minds, and encourage the body to relax. There are many free meditation apps and programs available to help you and your child learn these practices at an early age.
Sleep through the ages
Newborns can sleep up to 18 hours each day, waking only long enough to eat. By four months of age, most babies require between 14 and 15 hours of rest. School-age children, which the National Sleep Foundation describes as those between the ages of six and 13, do best with between nine and 11 hours of sleep each night. Middle and high schoolers should strive for between eight and 10 hours. Depending on your child’s daytime activity level, overall health, and personality, he or she may require slightly more or less than these recommendations.
Optimize the bedroom for quality rest
It’s important to set up the children's bedrooms for optimal sleep. This goes beyond a good mattress and shutting off electronics. Other ideas include installing blackout shades to keep out the light, using a white noise machine, and investing in comfortable and affordable bed linens in breathable cotton, which includes looking for cotton duvet covers.
Developing a sleep routine that works
The key to instilling positive sleep habits for your child all year long is consistency. Starting from an early age, kids begin to understand that certain activities mean certain things. For instance, putting on your shoes means going outside and opening the refrigerator signals snack time.
Your child’s bedtime routine should consist of three to four activities that will encourage calming the mind and body. For most children, this will include brushing their teeth and putting on pajamas. Other traditions you can adopt include reading a book together, brushing each other’s hair, or listening to soft music. Some children may prefer a bedtime snack, a drink of water, and a quick bathroom break. There is no right or wrong bedtime routine, you just have to find a process that works for your family.
When the lights go out
Getting your children into bed isn’t always the most difficult aspect of your night, it’s keeping them there. Depending on where you live, summertime sunsets mean that daylight can linger until after 9 p.m. – well past the time for little ones to be tucked in tight. Consider adding room darkening curtains to your child’s bedroom during the summer or invest in a high-quality bed tent, which will block light and give your kids a cozy and comfortable place to snuggle with their favorite teddy bear. Room temperature should be moderately cool. The Journal of Physiological Anthropology explained in greater detail why heat and humidity can affect sleep quality.
Sound and scent are also factors that can take a toll on sleep. A sound machine can help drown out noises from neighbors still enjoying the outdoors as well as barking dogs and mom and dad’s TV. Change your home’s air filter regularly, which can help remove irritants from the air. A quick spray of lavender on your child’s pillow may also encourage restful sleep.
While there’s certainly nothing wrong with letting your kids cheat the clock every once in a while, maintaining a consistent bedtime routine will cut down on potential problems when school is back in session. If you’ve been slacking through now, strive to reinstate nighttime structure at least three weeks before the school year begins. Trust us when we say that your children’s teachers know which students get enough sleep and which have to be dragged out of bed kicking and screaming.
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