How Nightly Routines and Relaxation Techniques Can Improve the Quality of Your Child’s Sleep

From the desk of Michele Foster –

Unlike adults, children don’t always appreciate the benefits of a good night’s sleep. While parents look forward to slipping under the covers at the end of a long day, kids find plenty of creative excuses to delay bedtime. Unfortunately, bedtime delays can decrease the quality and duration of your child’s sleep and affect his or her behavior and performance at school. Following a few of these suggestions can help you ensure that your child gets enough rest at night.

Pay Attention to Sleep Recommendations

The American Academy of Pediatrics recommends the following daily sleep totals for kids:

  • 4 to 12 Months. 12 to 16 hours
  • 1 to 2 Years. 11 to 14 hours
  • 3 to 5 Years. 10 to 13 hours
  • 6 to 12 Years. Nine to 12 hours
  • 13 to 18 Years. Eight to 10 hours

Even slight sleep deficits can affect your child’s grades. A Savvy Sleeper survey revealed that high schoolers who got 8.1 hours of sleep received mostly As, while their peers who only slept for 7.3 hours got Cs.

Control the Environment

Sleep environment plays a crucial role in sleep quality. Your child may have difficulty falling asleep and staying asleep if he or she doesn’t have a dark, quiet place to sleep. The National Sleep Foundation reports that the 60 to 67 degrees Fahrenheit is the optimum temperature for quality sleep.

It can be difficult to sleep if your blanket is scratchy or your bed is too small. Kids can outgrow cribs or toddler beds quickly. Make sure your child’s bed is at least a foot longer than his or her height. Soft bedding and a supportive pillow (if your child is 2 or older) will help keep your child comfortable during the night.

Ban Digital Devices and TV Before Bed

Blue light from smartphones, laptops, tablets, and TVs can interfere with your child’s ability to fall asleep and stay asleep. Ask your kids to turn off devices at least an hour before bed to prevent sleep quality problems.

Set a Bedtime

Kids are more likely to get the recommended amount of sleep when parents set and enforce bedtimes, according to a Canadian study. In fact, both kids and parents benefit when they go to bed and wake up at the same time every day. Ideally, sleep and wake up times should be approximately the same whether it’s a weekend or weekday.

Limit Caffeine

Chances are you would have trouble falling and staying asleep if you downed a big cup of coffee in the evening. Kids may have just as much difficulty if they drink caffeinated drinks in the hours before bedtime. Water or milk are better, healthier options.

Embrace Routine

Routines help your child wind down at the end of the day and set the stage for sleep. For younger children, the bedtime routine may include a bath and story, while older kids may enjoy board games, free play or reading a favorite book 30 to 60 minutes before turning the lights out. Starting routines early may even help prevent bedtime struggles as your child grows older.

Help Your Kids Relax

Stress doesn’t only affect adults. Worries about grades, friends or the monster under the bed can trigger stress and anxiety that make it hard for children and adolescents to fall asleep. Teaching your child meditation, calming yoga poses or progressive relaxation techniques can help them learn to relax at bedtime. Progressive relaxation involves tensing then relaxing muscle groups, starting with the lower part of the body first.

Does your child have sleep issues? We’ll find the source of the problem and offer suggestions and treatments designed to improve sleep quality. Contact us to schedule an appointment.

Sources:

National Sleep Foundation: Find Out What the Ideal Thermostat Setting Is to Help You Snooze Longer

https://www.sleep.org/articles/temperature-for-sleep/

BMC Public Health: Do Parents’ Support Behaviours Predict Whether or Not Their Children Get Sufficient Sleep? A Cross-Sectional Study

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5442855/

National Sleep Foundation: Children and Sleep

https://www.sleepfoundation.org/articles/children-and-sleep

Healthy Children: Healthy Sleep Habits

https://www.healthychildren.org/English/healthy-living/sleep/Pages/Healthy-Sleep-Habits-HTo YOurow-Many-Hours-Does-Your-Child-Need.aspx

Savvy Sleeper: Costing Kids Sleep, 7/7/19

https://www.savvysleeper.org/costing-kids-sleep/

Is Your Well Running Dry?

”I just graduated college with $100,000 in debt”, yeah people clap celebrate and even hug you. 🎉

“I just got a loan for $400,000 to buy my first home”, yeah people clap celebrate and even hug you. 🏡

“I just got a loan for $40,000 for a new car”, yeah people clap celebrate and even hug you. 🚗

That’s $540,000 in total debt most people are living in(add a few hundred thousand for those living in Southern California), but they are feeling good about it because they are being celebrated for it.

Now, go tell those same people you spent a few hundred dollars to start your own business…

“Whoa, are you sure?”
“What are you going to do if it doesn’t work?”
“Umm.. I don’t think those things really work”
“Do you think you can get your money back?”

Picture a bucket full of crabs with no lid… the crabs never escape the bucket. The moment a crab tries to get out of the bucket, the other crabs pull it back down.

Pay attention to who you are surrounding yourself with and who is speaking into your life.

Are you Living Your Ideal Life?

What IF? Imagine a Business (Part Time) or Full Time where by redirecting your spending –
Is your cost of doing business?

Meaning – no additional money needed other than money you already spend in this area of your life.

You move product in “personal consumption” you don’t sell product?

The model is a network of consumers who are invested in these products for life and We (You) are the customer and the coach.

Believing in Yourself is the Most Powerful Tool you need

This is a Democracy in its finest form – Team Business

Listen to my story about this Lifestyle –

https://soundcloud.com/user-51653815

Ways to Increase Your Income

Looking for ways to boost your income? Maybe you are struggling to pay the bills, or you would like to meet your financial goals more quickly.

There are short-term income solutions… like getting a second, or maybe even a third job.

However if you know that you need more money and a long-term solution to your problem, you may want to consider a ‘side hustle’ and use your passions to help you earn money over the long-haul.  With the right ‘side hustle’ you might find yourself replacing the income source you currently count on, and building residual income.

A Side Hustle

A side hustle is any type of employment undertaken in addition to one’s full-time job. A side hustle is generally independent contractor work that provides a supplemental income.

One way to increase your income is to pursue a side hustle that you enjoy. This will likely start out as something that you do part-time while you are still working at your original job. However, if you are smart about it, you may be able to grow  a side hustle into something that brings in full-time income.

Create a Residual Income Stream

I am talking about residual income streams that work all the time, even when you’re asleep.

When it comes to residual income, you have to build a team of people interested in what you have to offer and then work with them, helping them build their own businesses… all the while generating residual income for you.

Make Money with Your Hobbies

My hobbies have for years revolved around health and wellness. To that end, years ago I studied, and obtained, my nutrition and fitness coach certifications.

Then I put my health and wellness passion – to good use. I started building a network marketing business promoting health and wellness.

I have been earning a living in network marketing for over 10 years. During that time I have built a brand, amassed an audience,  and generated residual income. Simply put I shared my passion (and hobbies) for health and wellness with family, friends and my social media audience.

If you are interested in learning more about how I turned my side hustle into full time compensation, and residual income, schedule call and we’ll chat.