Is your child restless, in a bad mood and has trouble concentrating? Perhaps he is lacking sleep. Here’s how to help your offspring sleep better … without necessarily counting the sheep!
1. Snooze in a favorable environment
Your child will sleep better in a comfortable bed and in a cool (around 18 ° C) and well-ventilated room. As darkness promotes sleep, make sure the room is dark enough. If necessary, light a pilot.
2. Relax before going to sleep
About an hour before bedtime, encourage your child to do a calming activity requiring little physical and intellectual effort: reading, listening to soft music, yoga, drawing, DIY, etc. If you feel like it, tell it a story.
To be avoided: sports activities, heated discussions, lessons and homework, video games.
Note: Light emanating from the screens of tablets, computers, and cell phones has been shown to disturb sleep. Do not leave these devices near your cherub’s bed.
3. Eat early and lightly
The evening meal should not be too large. Avoid foods that are difficult to digest, such as fried foods, cold meats, and sauces, as well as those that contain sugar and caffeine (candy, chocolate, soft drinks). Your youngster must still eat enough because if his belly cries out starvation, it will wake him up. Be sure to allow an hour between the end of the meal and bedtime.
4. Drink hot milk
Yes, it’s a grandmother’s thing, but studies prove it: a substance contained in milk – tryptophan – can help your child fall into the arms of Morpheus!
5. Going to bed at the first signs of sleep
Teach your child to recognize the warning signs of sleep: yawning, itchy eyes, heavy eyelids. If he waits too long, the urge to sleep will pass and will only come back about 1 ½ hours later.
sleep lessons at school!
Reut Gruber is a child psychologist and researcher at the Douglas Institute. To make teachers, children, and their parents aware of the importance of sleep, she designed educational materials which she tested with primary classes.
With the help of their parents, the students kept a sleep diary and wore a special watch that records the sleeper’s movements, an index of the quality of sleep. After six weeks of discussing sleep in class, the children benefited from longer nights (18 minutes on average) and better sleep.
The researcher also noted positive impacts on the academic performance of students in certain subjects. Encouraged by these results, Ms. Gruber plans to expand her program to the secondary level.