The amount of sleep required by children obviously varies depending on age, as well as from child to child. Be aware that school kids aged 6-12 years old still need 9-12 hours of sleep. every night .Importance of establishing a set and calming routine to prepare for bed. Here are some helpful hints to discuss about talking about children’s sleep:
Start slowing down activities one to two hours before bed. Take a relaxing, soothing bath or shower and do quiet activities together such as reading books, telling stories, drawing, breathing exercises, meditation, doing craft or a puzzle in the time before bed. A cup of chamomile tea or warm milk can be very calming. Avoid adding sweetener, as that may increase activity levels in the short term. It is best to not eat a lot just before bed, as digestion may interfere with sleep. If the child is hungry, offer a light snack, ideally a food containing tryptophan to help produce melatonin (chicken, eggs, cheese, fish, peanuts, pumpkin and sesame seeds, milk and turkey). Avoid caffeinated drinks for several hours prior to bedtime.
If a child has trouble sleeping due to anxiety, or tends to wake from nightmares, it is important to talk about it, but earlier in the day. Just before bedtime it is better to chat about happy places and things to encourage a relaxed state conducive for sleep.
In the pre-sleep time, preferably at least one hour before bedtime, it is important not to use screens such as TV, computer, iPad or phones. The blue light emitted by these devices stimulates the brain and keeps it active, which is what we do not want at this time. Also avoid TV’s and computers in the child’s bedroom, as we want the brain to associate the bed with sleep, not with game playing and socialising.
Try to keep the child’s bedroom free of toys and clutter to minimise the inspiration to play at this time. Keep the room dark, cool and comfortable. A nightlight may help with this. At the end of the day it about ensuring the kid feels safe, loved and relaxed to help the whole family sleep well and be their best