Parents are well aware that an unbalanced diet and lack of exercise contribute to childhood obesity and poor health, but did you know that a lack of sleep can also affect your child’s weight?
We know that having a regular bedtime routine for children can be difficult, especially when parents are already struggling with a demanding schedule, but it really is so important in helping your child get a good night’s sleep.
Figure out a routine that suits you and your child and try to stick to it to help their body clocks develop a natural, regular rhythm. Here are some great tips to ensure your child gets the best sleep possible.
Know how much sleep they need
The amount of sleep a child needs generally depends on their age. Here’s a guideline for how many hours your little one should be sleeping each day:
- 11+ hours for under 5 year olds
- 10+ hours for over 5 year olds
- 9+ hours for over 10 year olds
Have a regular routine for bedtime
40 minutes to an hour spent winding down before bedtime can be so beneficial, helping your child’s mind and body relax after a busy day of experiencing the world.
Watch what you eat
Try to have your main meals at least two hours before bedtime and if your child needs a little snack before bed, make sure it’s a healthy one.
Wind down
A warm bath can help relax children and help them get ready for rest. For younger children, read a story with them or listen to some gentle music. For older children, read a book or magazine
‘No screen’ policy
Research has found that screens affect sleep, so get in the habit of turning them off at least one hour before bedtime and avoid keeping electronic devices in their bedroom. If your family usually watching TV during the few hours before bedtime, choose something that is calm and relaxing rather than a bright, stimulating cartoon.
Create a sleep-friendly environment
Having a bedroom that’s sleep-friendly can really help, so try to ensure your child’s room is dark, quiet, comfortable and cool.
For more sleep tips and advice, you can visit safefood.eu or follow the hashtag #itsbedtime.
