Continuing with our series on “Parenting to Prevent Obesity.”
THE NINE HOUR RULE: KIDS AND SLEEP
As part of a healthy lifestyle that includes good nutrition and regular physical activity, your child needs at least nine hours of sleep each night.
Sleep is like food for the brain. And just like food, sleep gives your child energy. During sleep, their bodies grow and recover from the day’s activities. Sleep is important for everyone—especially kids. It’s not just about feeling grumpy or dozing off in school. Lack of sleep can actually lead to serious health problems.
When kids don’t get enough sleep, they can be moody and perform poorly. They might fall asleep in class and fall behind on their homework. They’ll have less energy for sports and other physical activities. And when they’re tired or low on energy, they’re more likely to choose unhealthy foods or snacks. That means getting the right amount of sleep could actually help your child eat better.
Here are some tips for helping your children get at least 9 hours of sleep each night. Help them build a routine—and stick with it. Then, ask them how they feel when they get their rest compared to when they don’t.
Step it Up: To help kids get used to earlier bedtimes and more rest, add 15 minutes of sleep time each night until they’re sleeping at least 9 hours. You will receive less resistence from your children when you make the change gradually.
Wind Down: Stick to quiet, calm activities before bedtime and your kids will fall asleep much more easily. Avoid TV, computers and telephones during the hour before bed. Don’t leave homework for the last minute. And don’t eat, drink, or exercise within a few hours of bedtime.
Fill In the Naps: If you plan them right, naps can help boost your child’s energy during the day. Naps that are too long or too close to bedtime can interrupt their regular sleep, but planned correctly, naps can be a lifesaver!
Dream Makeover: Make your children’s bedrooms the perfect places to relax and sleep. Keep them cool, quiet and dark. Let in bright light in the morning to help them wake up.
Getting the proper amount of sleep per night is just as important to your children’s health as good nutrition and exercise. Make bedtime a priority and you and your child will see the benefits!
Thank you for following our blog series…check back soon for part 5! S&S
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