HEALTHY SLEEP ROUTINE FOR KIDS

Sleep is important year round, but during school times, when learning is so intense, it becomes even more important to develop healthy sleep habits and ensure our children are meeting their needs. Investing in a new luxury mattress in New Zealand is always a great option.

First, let’s start by reviewing the recommended amount of sleep for children and why achieving these recommendations is so important:

  • Infants 4 to 12 months – 14 to 15 hours every 24 hours (including naps)
  • Children 1 to 2 years – 12 to 14 hours every 24 hours (including naps)
  • Children 3 to 5 years – 11 to 13 hours every 24 hours (including naps)
  • Children 6 to 12 years – 10 to 11 hours every 24 hours
  • Teens 13 to 18 years – 9 to 10 hours every 24 hours

Children who get sufficient sleep at night and for naps (if needed) on a regular basis, see many benefits.  The benefits can include improved attention span, learning, memory, behavior, emotional regulation and overall quality of life.  It’s clear to see how these benefits will help our children at school and at home alike.

Consider These Slumberzone Tips Below To Help Your Kiddos Meet Their Sleep Needs:

TIP #1 – ADJUST THE SLEEP SCHEDULE

At least one week before school starts, re-establish your school schedule.  This means waking children up at the time they will need to awaken once school starts.  This will help them transition their entire day to be in line with their school schedule and will also make it easier to move to earlier bedtimes.

TIP #2 – EARLIER BEDTIMES

Introduce earlier bedtimes to ensure your littles meet their sleep needs early in the night.  Bedtimes for school age children typically range in between 7:00 – 8:00.  Earlier bedtime makes it easier for children to drift off to slumber, can help to prevent the middle of the night wakings and ensure they are getting the most restorative sleep, which happens earlier in the night.

TIP #3 – CONSISTENT BEDTIME ROUTINE

Develop a consistent bedtime routine to help your children transition to sleepy time.  Children crave consistency and routine so having a consistent bedtime routine helps them to adjust from play to sleepy time.  A good routine lasts between 15-30 minutes, is not rushed and incorporates several soothing elements.  Consider a bath, then pajamas, cuddles and books.  Ensure that this is a calm time, with focus on connecting with your child, which may help prevent bedtime battles.

TIP #4 – CHILL OUT WITHOUT SCREENS BEFORE BED

Before you start your bedtime routine, quiet down the house.  One hour before bed, I recommend turning off the TV and tablets and engaging in quiet play/reading to begin transitioning your children from their busy school day into their soothing bedtime routine.  The blue light emitted from TVs and tablets can be stimulating and can delay melatonin production, therefore delaying the onset of sleep, which can negatively impact your children reaching their required sleep needs.

TIP #5 – FIND BALANCE

As you are looking at all of the extracurricular activities that are available for your children, ensure that the choices you make to fill their time for enrichment also allow for enough time for them to complete their homework AND get adequate rest.  The key is balance between learning, fun and sleep!

Bonus Tip: If your kid is struggling while studying or fall asleep in middle of class. Maybe your kid is suffering from narcolepsy. Narcolepsy is a rare chronic neurological disorder that affects the brain’s ability to control sleep-wake cycles.
Here is the Infographic on “Studying with Narcolepsy- 15 tips for successful learning”.
Credits: James Corbyn
Article Link: https://ivypanda.com/blog/studying-with-narcolepsy/

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Top Tips for Working Kiwi Moms & Their Kids For A Healthy Sleep Lifestyle in New Year 2020

If you’ve been following Slumberzone on social media, you probably know that we promote healthy sleep, refreshed and energized lifestyle.  We work a lot with Kiwi mom & dads,  so we hear a lot of feedback about their sleep and for our luxury mattress in New Zealand. Slumberzone New Zealand research shows that working Moms find it difficult to balance healthy sleep habits for their children and their desire to spend more time with them. Below you will find our top tips for working Moms and their kids to balance healthy sleep habits and their need for quality time.

Knowing that this is a struggle for many families, why do we continue to recommend an early bedtime?

We know that an earlier bedtime makes the bedtime routine and falling asleep easier.  In many cases, the refusal to sleep has more to do with the child’s schedule and routine adjustments, than your child not wanting to sleep.  Bedtime becomes easier once those adjustments are made.

What times do we recommend for bedtime?

In 99% of the families I work with, we shift bedtime earlier.  For overtired infants and toddlers, this can be as early as 6:00 – 6:30pm depending on daytime napping.  Average bedtime for well-rested babies and toddlers is in between 6:30 – 7:30 pm.

Does an earlier bedtime mean my child won’t cry at bedtime?

We never promise zero crying when you’re teaching your child to fall asleep independently after work.  Whenever we make changes, children protest those changes because they love routine and consistency.  Them crying is their way of voicing their unhappiness with the change.

Once they start to get more rest, the crying lessens and sleep becomes easier – for everyone.  The new routine becomes their new norm. An earlier bedtime makes it easier for them to settle with little or no tears, once they have learned the skill of putting themselves to sleep and aren’t overtired.

How can you get enough time with your child with an early bedtime?

The biggest question or concern I get when I recommend early bedtime is how do I get enough time with my little one?  Many parents are arriving home from work between 5:30-6pm and bedtime is 6:30.

I struggled with this when I sleep trained my girls.  I still struggle with it on nights if I’ve worked late or have another commitment that gets me home closer to bedtime.

When mom guilt rears its ugly head, I remember that my children live in the moment.  My children are happy to have me home with them for any length of time.  They can’t tell time yet.  I remind myself, it’s not so much about the quantity of time we spend together, as it is the quality.

How do we make any early bedtime work?

Tips for Working Moms to Balance Healthy Sleep Habits

  1. Do weekly meal prep.  If you start your week off prepared, it will make the rest of the week run smoother.  These are other great options for your family if meal prepping on Sunday isn’t possible.
  2. Put your phones down and be present.  When you get home, please put our phones away and we focus on family time. As we mentioned, this is about quality over quantity for your family so being focused and fully present enhances that quality time.
  3. Turn off the TV and tablets. Spend quality time playing outside or getting down on the floor with your kiddos before you start their bedtime routine.  This helps them to get the connection time that they crave and limiting the blue light from electronic devices will make bedtime much easier.
  4. Streamline the bedtime routine.  Your routine should be simple and straightforward, but most importantly it should be consistent. I recommend a bedtime routine no longer than 30 minutes. A longer routine risks your child getting overtired and bedtime becoming a battle.
  5. Take turns with the bedtime routine. Alternate nights for putting the kids to bed.  This gives one parent more one to one time with the kids one night, while the other parent starts dinner, cleans up, etc.  If you alternate nights, you each get to have that one on one time with the kiddos, and you can each develop something special for your night with the kids. For example – when daddy puts us to bed, he reads two books and when mommy puts us to bed, we get to sing two lullabies.
  6. Sleep Train.  If your children’s bedtime routine is taking way too long and you aren’t having any down time between their bedtime and yours, it may be time to sleep train.  Is your child is over 4-5 months of age and waking up more than 1-2 times per night?  If so, it is likely time to sleep train.  It is impossible to be effective at work and an effective parent on no sleep.

EXHAUSTED AND STRUGGLING AT WORK AND WITH SLEEP?  NEED HELP FIGURING OUT HOW TO GET YOUR CHILD AND YOURSELF MORE SLEEP, VISIT A SLUMBERZONE RETAILER NEAR YOU IN NEW ZEALAND FOR A BLISSFUL SLEEP.

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SMART TIPS TO HELP YOU TO PRESERVE YOUR CHILD’S SLEEP DURING THE FIREWORKS CELEBRATION

Holidays in general can affect our children’s sleep, but fireworks on New Year, Labour Day, Auckland Day and many more throw in extra challenges to maintain healthy sleep routine for kids.  Summer and holidays are meant to be carefree, right?  As a parent, all that goes out the window!  We want to preserve our child’s sleep during the fireworks.

SLUMBERZONE RESEARCH TEAM IN NEW ZEALAND WANTS TO HELP YOU TO ENJOY KIWI CELEBRATIONS AND  KEEPING YOUR CHILDREN WELL RESTED!

WHETHER YOU ARE CAMPING OUT AT HOME OR ATTENDING THE FIREWORKS. HERE ARE SOME TIPS TO HELP YOU TO PRESERVE YOUR CHILD’S SLEEP DURING THE CELEBRATION:

  • If you are staying home, ensure that you put your baby or toddler down at their normal bedtime. This means they are in a deep sleep during the main fireworks celebration.

  • If your baby or toddler wakes due to the booms, PAUSE for a minute or two.  Give them the opportunity to resettle on their own before going in. If they need extra comfort and snuggles to help them go back to sleep, that is ok too!  One thing to note is your reaction when you go in to comfort them.  A calm and reassuring reaction can help our children to move past a nighttime scary incident quickly.  If we go in flustered, it can prolong our children’s reaction and may even encourage it to continue in the coming nights.

  • Maintain your existing nap and bedtime schedule as much as possible during the holiday weekend. If your child is out late at fireworks OR if your child is woken up, let them sleep in a little in the morning. (if they will!) Then get right back on schedule the next day so they don’t get too overtired.

  • Ensure that the white noise is pumping! You may even layer multiple white noise sources – white noise machines, fans and air conditioners. Increase the volume to a little louder than usual to block out the sounds of the blasts.  Ensure you run them all night long so help block out your neighbor’s late night / early morning antics.

Overtired children are not fun and certainly put a damper on any celebrating!

p.s. try this parenting hack: dress your children in their Night dress for the fireworks!  If they fall asleep in the car on the way home, you can transfer them right into their crib / bed and hopefully they won’t awaken.

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