The carefree days of summer has come to an end, and as we ease into our new back-to-school routine, one thing that can get challenging is adjusting to a new sleep schedule. Children are most affected by a lack of sleep. According to Dr. Carol Ash, director of sleep medicine at Meridian Health, *kids need more sleep than adults, so it’s recommended they slumber for 9-10 hours per night, compared to 7-8 hours for grown-ups.
To help kids get back into a school routine, Dr. Ash offered these tips:
Adjust bedtime by 15 minutes per night – this will gradually get them closer to their ideal sleep schedule. Make it a family effort.
Enforce an electronics curfew – it takes children an hour to wind down to sleep, but most now have smartphones and other gadgets that allow them to text or play games late at night. Try to have them unplug at least an hour before bed.
Apply the 4-7-8 breathing technique – to help the body relax, tell your child to breathe in for a count of four, then hold for a count of seven and release for a count of eight. Repeat four times before going to bed (and do the same in the morning).
Add fun to bedtime – read a book and create an environment that kids want to go to at night. Fun touches can include hand-painted light bulbs or glow-in-the-dark paint, which can be used to write secret messages your children will see when the lights go out.
And to help you and your kids get a restful sleep every night, Novosbed.com, the risk-free memory foam company, has just what you need with quality products like a silk duvet and memory foam pillows. Kids absolutely adore pillows as it creates a soft and gentle sleeping environment. It should come as no surprise to hear that this Seal plush has been a favourite of children for a long time.
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About the Author: Jocelyn Cañasa-Brown is a working mom of two boys and is a recognized blogger and mom influencer in the Washington, DC area. In her spare time, she designs and creates her own handmade jewelry, maintains her jewelry store on Etsy and is an active moms group organizer and leader both online and offline. Hip Mama’s Place was nominated for Parents 2011 Best All-Around Mom Blog and named one of the Highest Rated Blogs and Sites on Nickelodeon ParentsConnect for the Washington, DC area. Follow Jocelyn on Twitter, Facebook and Pinterest.