Yes, sleep affects who they are!
Sleep is a vitally important need, necessary to a child's strong health and growth. Sleep enables the body and mind to perform at its peak. Children who get enough sleep are more likely to function at a higher level and are less prone to behavioural problems and moodiness.
Sleep restores us, helps the body to repair damaged cells and grow new ones, keeps the body's nervous system working properly, and helps us to consolidate memory (to remember what we learned during the day). That is why it benefits parents to start early and assist their children in developing good sleep habits.
Although everyone’s sleep needs differ, research tells us that children aged 5 – 12 years of age require 10 – 11 hours sleep.
Factors affecting sleep
For school-aged children there is an increasing demand on their time in the evenings with homework, sports and other after-school activities. The ever increasing attraction of TV, computers, internet, gaming consoles and the growth in the consumption of high energy drinks can lead to difficulties falling asleep, nightmares and disruptions to their sleep. Watching computer screens, console screens and TV close to bedtime has been associated with bedtime resistance, difficulty falling asleep, anxiety around sleep and sleeping fewer hours. Poor or inadequate sleep can lead to mood swings, challenging behaviours, hyperactivity and cognitive problems that impact on their ability to learn in school and their ability to practice self-control. Any substantial changes in your child's life, for example, moving house, separations, family tensions or starting preschool or school, can also be contributing factors.
Why create a routine?
Routine gives children something they can trust and count on. Stability and routine creates a sense of confidence in children’s basic day-to-day existence. It is from this stable base they can then build on their own sense of self-confidence. If they are constantly having to deal with new situations they are not prepared for or are not expecting, it leaves little time for them to develop beyond coping on a day-to-day level.
Routine around bedtime is an effective ways of ensuring children are able to get the sleep they require.
Creating a routine
Sit down as a family and discuss how important it is that all family members, including parents, have a good sleep. Work out and let them know what time each member needs to be in bed to ensure they get the required hours of sleep. Get their input and suggestions and/or give them choices where possible to give them a sense of empowerment over how the routine will run.
The routine should begin about half an hour to forty five minutes before their actual bedtime. It is usually a mixture of pre-bed tasks (brushing teeth, bath) and calm, peaceful activities ending in a bedtime ritual in the bedroom itself. It is during this period parents can create an environment that helps children to wind down.
Here are some suggestions for this period:
Begin the routine straight after the evening meal.
Eliminate any activities that would over excite children, such as running, jumping, tickling, etc.
You might include bath time during this period as well. Try and make bath time the same time every night to reduce any friction.
Create a calm atmosphere by turning on some peaceful background music. You could light a scented candle in the living room (out of reach of the children) where they might play quietly with some soft toys or dolls, read a book or do some colouring in. Parents might use this time to read the newspaper or a good book.
You might include brushing their teeth just before bed. This will help to set up a good habit for life.
All these suggestions will send your children a clear message that bedtime is nigh. It also enables your child’s own body clock to create the maximum potential for a good night’s sleep by giving the brain clear and consistent signals to produce and send down the natural chemicals that enhance the body’s ability to fall asleep the same time each night.
