Originally posted on Y-USA ymca.net
Sometimes overlooked, sleep is a critical component of good health. Restful sleep has been shown to have important short—and long-term health benefits for children and adults. Sleep plays a vital role in maintaining a healthy immune function, active metabolism, memory, learning, and other vital functions. The good news is that eating healthy, playing every day, and going outside can all help improve the quality of the sleep you get at night. Follow these helpful tips and you’ll be getting plenty of rest in no time.
The more, the better.
New and interesting research is showing us that getting the proper amount of restful sleep every night is a critical component of a healthy childhood. Based on their age, children need different amounts of sleep. Doctors recommend between 10 and 12 hours per day for kids between the ages of 5 and 12, and even more if they are younger. When children do not get enough sleep it can cause moodiness, behavioral and cognitive problems that impact their ability to learn in school. Additionally, recent studies have found links between sleep and obesity in children. It may seem strange, but the more hours that kids sleep the less likely they are to develop an unhealthy weight.
Tips for Building this Healthy Habit:
Bedtime Means Lights Out
Try to ensure that kids stick to a consistent schedule when it comes to bedtime. Doing so will ensure they are getting enough restful sleep. Kids might test you at first until they learn that you are serious, so in the face of delaying tactics, be firm. Try to avoid concessions such as allowing kids to watch TV or read until they fall asleep.
Establish a Relaxing Routine
Establish a consistent bedtime routine for your children. Doing so provides them with opportunities to wind down, relax and get ready for bed each night. Turning off the TV at least one hour or more before bedtime can make for better sleep and an easier transition. A typical routine might include a light snack and a glass of water, a warm bath, putting on pajamas, brushing teeth and reading a story with a parent. Try to read with your child in the bedroom where they sleep and not in another room.
Mind the Over-Scheduling
Between all of the activities and homework that kids have, getting the right amount of sleep can be a real challenge. It is important for you to carefully consider the potential health and developmental pitfalls of scheduling so much activity for children that it prevents them from getting the necessary amounts of sleep. Sometimes life happens and kids don’t get the rest they need. Always remember that we can “catch up on sleep” by getting extra rest, so allowing kids to do so is also an important strategy.
Make rest your priority too.
Sleep isn’t just important for kids. Restful sleep has important short- and long-term health benefits for adults including a role in maintaining a healthy immune system, metabolism, mood, memory, learning, and other vital functions. Researchers are also beginning to point toward the benefits of sleep in preventing heart disease and other chronic conditions. The good news is that there are strategies and tactics we can use to get the sleep we need to be both healthy and happy.
Watch What You Eat and Drink
Eating dinner at least two hours before bedtime and eating only as much as you need both increases your chances of a good night’s rest. Also, because caffeine can take a long time to make its way out of your system, try not to have caffeine (including soft drinks, coffee, tea, or chocolate) at least eight hours before bedtime. Similarly, alcohol can disrupt sleep and any amount of liquid just before bed may cause you to have to use the bathroom during the night. By watching what and when you eat and drink, you can prepare your body and mind for better sleep.
Don’t Clock-Watch
If you find yourself unable to fall asleep or you awaken in the middle of the night with something on your mind, try not to toss and turn as you watch the clock. Get out of bed and do something to divert your attention until you feel yourself getting drowsy again. Try reading a book, taking a warm bath or listening to soothing music to get your mind off whatever might be keeping you awake.
Create a Sleep-Friendly Environment
Find ways to make your bedroom as sleep-friendly as possible. By ensuring that your room is quiet, dark, cool, and comfortable, you set yourself up for a good night’s rest. You might also want to limit the times that you allow kids or pets to sleep with you because they can be disruptive to your sleep. Fans, humidifiers, the right blankets, and a comfortable mattress may all be ways to improve both the quality of your sleep and your health.
