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“SWEET DREAMS”

A Parent’s Guide to Better Sleep for Kids and Teens

NeuroCare’s Guide to Better Sleep for Your Child

 

Why Sleep Matters?

 

Cognitive Function: 

• Quality sleep improves memory, attention, and problem-solving skills.
• Emotional Health: A good night's sleep helps regulate mood and reduce anxiety.
• Physical Health: Sleep supports growth, immune function, and overall physical health.

 

The Importance of a Set Sleep Schedule

“Consistency is Key”

• Regular Bedtime and Wake Time: Maintaining a consistent sleep schedule helps regulate your child’s internal clock, making it easier to fall asleep and wake up.

 

Benefits: 

• Improved Academic Performance: Better focus and concentration during the day.
• Enhanced Mood: Reduced irritability and better emotional regulation.
• Overall Health: Supports physical growth and immune system function.

 

Tips for Implementing a Set Sleep Schedule

1. Establish a Routine: 

• Wind Down Time: Start calming activities 30-60 minutes before bed (e.g., reading, taking a bath).
• Same Bedtime and Wake Time: Stick to the same schedule every day, even on weekends.

2. Create a Sleep-Friendly Environment:

• Comfortable Bed: Ensure the mattress and pillows are comfortable.
• Cool and Dark: Keep the bedroom cool, quiet, and dark. Use blackout curtains if needed.
• No Screens: Avoid screens (TV, tablets, phones) at least an hour before bedtime.

3. Encourage Relaxation Techniques:

• Breathing Exercises: Teach deep breathing or guided relaxation exercises.
• Mindfulness: Practice a short mindfulness meditation or body scan before bed.

4. Limit Stimulants:

• Avoid Caffeine: No caffeine (soda, chocolate) in the late afternoon or evening.
• Healthy Snacks: Offer a light snack if your child is hungry before bed, avoiding heavy or sugary foods.

5. Physical Activity:

• Regular Exercise: Encourage daily physical activity, but avoid vigorous exercise close to bedtime.

6. Set Boundaries:

• Bedtime Boundaries: Set clear expectations about bedtime routines and limits on electronics.

Helpful Tips for Parents

For Younger Children (Ages 8-12):

• Bedtime Stories: Read together to create a calming bedtime ritual.
• Comfort Items: Allow a favorite toy or blanket to help soothe them to sleep.
• Positive Reinforcement: Use a sticker chart to reward consistent bedtime routines.

For Adolescents (Ages 12-17):

• Open Communication: Discuss the importance of sleep and involve them in creating their sleep schedule.
• Technology Limits: Set limits on screen time and encourage reading or listening to calming music instead.
• Role Modeling: Demonstrate good sleep hygiene by maintaining your own healthy sleep habits.

 

Additional Resources:

• Books: "The Sleep Book for Tired Parents" by Rebecca Huntley, "Why We Sleep" by Matthew Walker (adolescent-friendly sections).
• Apps: Sleep Cycle, Calm, Headspace for sleep stories and relaxation techniques.
• Websites: National Sleep Foundation (sleepfoundation.org), HealthyChildren.org for tips and guidelines.

Learn tips and techniques for improving the quality of your sleep.