Did you know insufficient sleep can make you fat, stupid, and dead? Fast Company briefly explains why and suggests that you 'train in the subtle arts of getting to bed the right way.'
These suggestions are helpful but fail to address a subset of the adult population and root cause of their lack of sleep— parents with young kids.
If you're a parent, sometimes it's them not you, for why you aren't catching enough zzz's. Good news is the same tenets are applicable to THEM in the same context as well. Here's how and what you can do.
- Exercise - Fortunately, the gym is not a requisite for this. For both kids and adults, 'intense activity necessitates intense rest'. While your kids might not be jogging the tread mill, once kids know how to walk, they're running in no time and fast, wherever there's space and opportunity. Keep your kids active and bring them to places where they can run around, jump, and climb to burn off some energy for a better night's rest. Parks are an affordable suggestion but if it's winter, too cold, or raining, take them, perhaps, to a nearby mall with a play area. It's just as affordable as the park (ahem, free) and they can have the opportunity to socially interact with other kids as well.
- Bedtime - If you need 7 hours of sleep, subtract 7 from the time you need to be up and make sure you're in bed by then, the article suggests for adults. For kids, however, set their bedtime around the same time every night. Obviously, their sleep time won't be exact every night (just like us, they're not robots :>) but their bodies will get used to the routine and hour when you're consistent.
- Allow time - It's funny, you're not doing anything when you're sleeping, yet it takes a decent amount of effort to get there— using the bathroom, brushing teeth, changing into pajamas, to name a few— that you might actually avoid going to bed because of the process. With kids, the hassle is sometimes (often times) even greater because they're even more outrightly reluctant to do those very things. Add 10 minutes to all that, too, for bedtime stories. Like yourself, give your kids a sufficient amount of time to do the things they need to do before bed. Add extra time, if you can, for reluctancy. This is when that time-subtracting exercise might come in handy. That is, (Time to start getting ready for bed) = (Time you want them in bed) - [(Time it takes you to do all the things they need to do) + (5-minutes for reluctant fuss time)].
- Unplug - For adults, the internet and tv might keep us wired and awake, so they suggest getting unplugged for bedtime. For your kids, avoid the same that will get them wired, including consuming sugary items and jumping on the bed. Turning off the lights, speaking softer, and creating a peaceful, nighttime environment can also help.
- Ritual and routine - We are creatures of habit— both us and our kids— and the more often we do the same thing, the easier it is for us to do it and even without thinking. Create a routine for your kids by doing the same thing day in and day out for them to know what to expect. Hopefully, that way, their reluctance is minimized because they are empowered by knowing exactly what to do. Also, give them time to dance. Some or most of us, don't just plop into bed and fall asleep right away. We fix our pillows, adjust the blanket, and find a comfortable position to fall asleep. Kids are no different. You might put them in bed but give them a little time to say good night to their stuffed friends (if they sleep with them), ask the questions their curious minds need answered, and settle in before shutting eye.
- Dinner! - This wasn't included on Fast Company's list of suggestions but is really important for both kids and adults. Never go to bed hungry. While you may be able to fall asleep, your body, young or old, will wake you up if it's too hungry. Believe it or not, your body still needs energy even when it's sleeping like a log. Achieve this by eating a good dinner. Take time to actually sit down and eat together. Encourage healthy eating habits and nutrition, including engaging in conversation.
There's more to add to this list but this a good start. What helps YOUR little ones sleep better?
Share your tips in the Comments below, we'd love to hear! :>
Happy Healthy Juicy Better Night's Rest, Parents and Kids Included!
