Children’s Bedtime Routine
Sleep is an essential part of living a healthy life. It’s as important as nutrition and exercise but one in three of us aren’t getting enough of it. Having a consistent bedtime routine is a great
way to improve your sleep quality and avoid those things that get in the way of a good night’s rest. When it comes to food, we all have our guilty pleasures. However, eating too close to bedtime and snacking on sugary treats or fizzy drinks, will upset your sleep routine. Aim to eat a healthy meal around two hours before bed, and don’t have refined sugar or caffeine in the evenings.
There’s no need to go to bed hungry.
Children’s Bedtime Routine
If you really need a snack, opt for something nutritious, like mixed nuts or popcorn, and remember to stay hydrated. Our bodies run on an internal clock that tells us when it’s time to go to bed and when it’s time to wake up. This is known as your circadian rhythm and keeping it in sync is essential for sleep. Your circadian rhythm takes cues from the things around you and is particularly sensitive to the blue light emitted by screens, like your mobile phone.
Children’s Bedtime Routine
Online games are designed to keep your brain engaged, leaving you stressed and unable to wind down. This creates the feeling of being ‘Tired but Wired’. Try using ‘Night Mode’ on your electronic
devices to reduce the amount of blue light and avoid screens and social media for at least an hour before you go to bed. Falling asleep doesn’t happen straight away, your mind and body need time to ease into it Temperature is a great way to send signals that it’s time for bed. Make your room a sleep haven, by keeping the temperature below eighteen degrees Celsius and use lighter bedding during the summer. Weirdly, having a hot bath or steamy shower around an hour before bed also works wonders.
Children’s Bedtime Routine
This is because your body temperature gradually drops afterward, releasing sleep hormones. You’ve got to put your stress and worries to bed. Thinking about the negative things that happened during the day or what’ll happen tomorrow is a recipe for a sleepless night. Try reading a book or listen to relaxing music. You might also want to think about writing a to-do list to organize your thoughts.
And remember, out of sight, out of mind, so tidy that schoolwork away. Embrace the darkness! Your body works in partnership with the sun, meaning you get tired when it gets dark. Having blackout blinds or using an eye mask will help to maintain complete darkness throughout the night. If you’re still struggling to drop off, try a relaxation exercise, such as meditation, breathing exercises, or Yoga.
Finally, going to bed and waking up at the same time every day is the best way to keep your body in check. That includes weekends. So be consistent! Drop us a comment below if you have any tips and tricks that help you get to sleep… Enjoy Your Own Nights Sleep Now You Know This Children’s Bedtime Routine
