Studies show that children from age 5 to 12 need between 10 to 11 hours of sleep each night and teenagers need between 9 to 10 hours.
A well-rested child has more energy, can perform better during the day and concentrate better. That child will also have a more positive attitude, be in a good mood and is more likely to stay healthy.
Without a good night’s sleep, children more easily forget what they learned during the day, and may become grumpy and less patient with others. Those repetitive frustrations will impact the unity of the family, studies and your child’s wellbeing.
So how as a parent can I help my child to have a good night’s sleep and be well rested?
Make sure to create a bedtime ritual. Children, just like adults, needs a balanced schedule between activities and relaxing time, especially the time right before going to bed, this is why a bedtime routine makes good sense.
Some parents may find that a warm shower or bath before going to bed
can offer relaxation time for the child and prepare for bed. Additionally, twenty minutes of reading is also very beneficial to calm the mind and body. This can also be a perfect opportunity to spend quality time with your child and discuss any subject you did not have time to discuss during the busy time of the day. A bedtime story from our children’s meditation app PIKU is perfect for this wind down time. It’s also important that children go to bed at roughly the same time each night, so their bodies get used transitioning into sleep at a specific time.
You can also help your child relax and enjoy bedtime by making your child’s bedroom conducive to quality sleep (comfy mattress, low lighting, noise reduction, nice temperature). You can also help your child learn the importance of keeping a clutter-free bedroom and preferably, electronic-free as well.
Listening to relaxing music or guided imagery will help your child prepare for a more reparative sleep. The sound of relaxing music introduces a state of calmness and peace.
Children’s meditation helps transitioning into sleep time, as well as teaching tools for anxiety reduction and stress relief. The guided imagery gives the mind something positive to focus on and helps release anxiety and stress while building confidence and inducing relaxation for restful sleep.
Implement these easy things starting tonight and you will see how your whole family can benefit from a calm, peaceful bedtime routine.