Sleeping disorder in children is linked to increased levels of brain arousal and health-related conditions such as diabetes, allergies, and obesity. The deprivation also increases the likelihood they will develop
The average sleeping hours for adults is 8, but up to 16 is recommended for toddlers. Kids around 12 will need up to 11 hours. Teenagers will get by with anything between 8 and 9 hours.
To keep up with these requirements, parents today are looking for practical quick fixes into ensuring the little fellows actually stay asleep when they go to bed. When deeply asleep at night, kids just like adults, undergo whole sorts of body reset.
It is during this time that rejuvenation and detoxification processes take place to repair and grow body organs. Research also shows good sleep for kids helps them fight germs and neutralize heart-related ailments.
Below are 5 hacks to help fight sleeping disorder in children and get them to sleep longer and better.
1. Take Them Outdoors
Often times kids are locked indoors and remain inactive most of the day. By night-time, they are wide awake and rarely feel the urge to sleep. Maybe it is time to get them started early in the day with plenty of physical activity.
Take your kids outdoors to let them explore the world. Plenty of playtime and other physical activities during the day is bound to tire them down as night time approaches. then it will be easy to get them to sleep.
Beware though not to overdo this simply because you want to get your kids tired. They should stick to what their bodies can handle and not overstretch. Excesses in physical activities may lead to body tear and excess fatigue.
2. Provide the Right Sleeping Environment
Once indoors and prepping your kids to sleep, make the sleeping atmosphere conducive. After a busy day out, ensure children take a bath and eat early enough.
For unforeseen reasons which may interfere with sleep, sing for them their popular lullabies, or tell them sweat stories. This will surely get them to sleep sooner rather than later.
Besides the pampering, create a conducive environment in the bedroom. Ensure it is dark enough. eliminate light in the bedroom.
3. Serve Real Meals
Beware what meal your children feed on before bedtime. The temptation is rife to try out a variety of snacks just before sleep. Insist on real food to ensure they sleep longer and benefit from befitting ingredients for growth.
For starters, children must eat early before they can go to bed. An hour or so before bedtime is good enough. There must be a consistent routine to make this work.
The foods must have plenty of protein instead of simple carbs and sugars. Prepare real meals such as veggies, whole grains, milk, fruits, eggs, beans, instead of processed stuff such as candy bars, fruit snacks, fries, and coffee.
An improved eating pattern with the correct diet will enhance the growth and development of your child.
According to Nancy Z. Farrell, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics:
While he snoozes, his bones are growing and his brain is processing all that he learned during the day … Nutritious foods help foster good sleep patterns.
4. No Screens Before Sleep
Young children today love using technology in order to fit into the digital realm. It is all they know and understand. This should be no reason for them to get unnecessarily hooked. Electronic devices are known to induce sleep disorders in children if not checked.
In any case, the light from the screens will hinder the pineal gland from releasing the melatonin hormone which is a crucial ingredient in fostering correct sleep patterns. Also called the hormone of darkness, Melatonin is released in darkness, to signal and regulate the sleep-wake cycle. Excessive light from electronic screens is known to hinder the normal function of the hormone.
The first step in fighting tech addiction in the bedroom is to make it tech-free. The temptation to use smartphones and game consoles will always be there if the said devices are littered across the floor.
Beware of scary movies, bad stories, and of course bad TV shows.
5. Eliminate EMF in the Bedroom
When your child is finally asleep, ensure this journey is not hindered by anything whatsoever. It is easy to assume all is fine in the bedroom until you start digging around. In particular, are the numerous electronic devices meant for entertainment.
What will interfere with this sleep?
The presence of invincible electromagnetic fields (EMF) in the bedroom is bound to interfere with sleep patterns of both children and adults. According to research by the Department of Electrical and Electronic Engineering, The University of Melbourne,
In addition, EMF leads to tiredness and disruption of the immune system. Others are sleep disorder and multiple other health hazards, including cancer.
To reduce sleeping disorder in children, control the levels of EMF in the bedroom by doing the following:
- Do not keep Wi-Fi devices in the bedroom. Swatch them off if nearby.
- Switch off your cell phone, turn Airplane Mode on, keep it at a safe distance from the sleeping child.
- Unplug electronics from power mains next to the bed.
- Do not sleep in a bedroom close to a cellular tower.
- Avoid fluorescent lighting in the bedroom for fear of dirty electricity.
- Do not keep other electronic devices in the children’s bedroom.
Now you know.