1. Check out this chart to find out how much sleep your child needs.
2. Figure out your child’s ideal bedtime by doing the math backwards. For instance if they need to be up no later than 6am and they need 11 hours of uninterrupted sleep at night then they should be asleep no later than 7pm. You will need to make sure that you allow plenty of time for a calming bedtime routine and some time for them to fall asleep.
3. Turn off all electronics at least one hour before bedtime. Research shows that exposure to bright lights before bedtime can trick our bodies into thinking it is daytime, causing our melatonin production and circadian rhythm to be thrown off. Use the hour leading up to bedtime as a time to being to unwind and relax, allowing our children to settle down.
4. Use room darkening curtains or blackout shades to help block out the sun. It is easier to make the transition from wakefulness to sleeping if the sun is not shining in their room.
5. As tempting as it is to let your children sleep in on the weekend, we all sleep better if we go to bed and wake up at about the same time every day.
Making sleep a priority will benefit everyone in the family.
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