Building Sleep Into The Routine
Last week’s blog, The Secret to Children Thriving and Mom Surviving, informed that you and your children need a schedule. No more allowing the kids to graze and no more sleeping whenever or wherever and then wondering why life feels so out of control. It is out of control when you’re not controlling it!
This week we’re going to review a part of the schedule you likely struggle with—getting enough sleep (you and the kiddos). Sleep is essential to good health. The brain and body need restorative rest on a regular basis. You remember the wonderful feeling of being rested, right? Some brand new research has come across my desk and I couldn’t wait to share it with you PLUS some tips to help you build more and better sleep into your daily routine.
Today’s modern world is wildly stimulating, especially visually. Everywhere you turn, there’s a screen begging for your attention. Science continues to reveal the blue light emitted from these electronic screens is damaging, not only to your eyes but to your brain’s ability to produce melatonin. We’re only in the early stages of understanding what this exposure does to your child’s still-developing brain. So far, it’s pretty scary.
When you and your child are exposed to the blue light blasted from electronics, the brain thinks it’s time to be alert and awake because blue light naturally occurs during the day (think sunshine) and does not occur under the moon. Darkness (think moonlight) causes the brain to naturally produce a hormone called melatonin. Melatonin prepares the body to relax and sleep. When your children don’t get enough darkness, they can’t calm down enough to sleep well and a lack of sleep leads to anxiety, tummy troubles, and overactivity. In fact, sleepiness can look like hyperactivity in young children.
Some new research now indicates deep sleep, known as REM (rapid eye movement) sleep, actually rewires the brain and zaps anxiety and stress. Click here to read the study. It’s as if our bodies, if allowed to follow the natural circadian rhythms, already self-heal from overstimulation and busyness. Wow!
How much sleep (total in 24 hrs.) is recommended for young children?
Infants to age one – 12-15 hours
1-2 years old – 11-14 hours
3-5 years old – 10-13 hours
Your children and you need a regular schedule of sleep. In order to build that into the schedule, establish a regular bed and naptime. Your children should have NO screens of any kind in their bedroom and should not be watching any type of screen for at least one hour (two hours would be better) before bed. It is better to read one or two physical books with them as they quiet down and get sleepy.
And, tired mom, you might want to take some of this advice yourself so you can feel less stressed and overwhelmed. Mothering is hard enough without struggling with brain drain. My mama always told me, “sleep when the children are sleeping.” I found her advice worth taking.
What about your child’s sleep schedule are you struggling with?
(Photo by Adobe)
