24/7: A Resource For Working Parents

Helping Children Get More Rest

Research shows that today’s kids are getting less sleep than children from past generations. Most parents know that going short of sleep can make kids moody and irritable. But did you know why? One big reason is stress. Lack of sleep reduces children’s ability to deal with stress, and is in fact a stressor itself.

How you can help:

A recent research review conducted at the University of British Columbia found that two of the best strategies to help children and youth get more sleep are establishing sleep routines and limiting technology before bedtime.

• Set regular bedtimes and consistent bedtime routines. This not only gives you the best chance of getting your kids to bed at a decent time, it also helps young children develop rhythms for sleep and waking.

• Help your child wind down before bedtime with a bath, stories, quiet music or by doing some relaxed belly breathing together.

• Get kids off computers, tablets and cellphones at least an hour before bedtime.  Device screens, and the light they emit, stimulate the brain in ways that make it harder for children (and adults) to feel ready for sleep.

• No cellphones in bed. A surprising number of teens and preteens send and receive text message when they should be sleeping. Make nighttime the time when everybody recharges their cellphones.

 

Also Recommended: Active Minds, Restless Sleep: An Expert’s Advice for Making Bedtime Sleep Time By Psychologist Dr. Robin Alter

 

Physical Activity and Sleep

We often think that physical activity will help “tire children out.” And it can. But physical activity during the day also results in the release of hormones called endorphins, which reduce feelings of pent-up tension or anxiety, improve a child’s mood and also help them sleep better.

Talk About It

Parents and children often talk about sleep in moments of disagreement.

“It’s past your bedtime!”

 "Noooo! None of my friends have to go to bed this early!” 

Try to have positive conversations about sleep too. It’s important teach and remind children that sleep is good for us. Sleep helps us feel good physically and mentally, restores our energy and, generally, helps us be our best selves. Use examples from the child’s own experience to illustrate these points, but try to do that in a positive way.

These conversations are most likely to be helpful when everyone is a good mood and when sleep is not an immediate issue. In other words, kids will be much less open to positive ideas about sleep when we’re struggling to get them to go to bed.

Thank you to Workplace Strategies for Mental Health for their support of 24/7: A resource for working parents.