Establish a schedule.
When we go to bed and wake up at around the same time each day, our bodies function best.
Eight to ten hours of sleep are required for children and teenagers. From the time your child must wake up in the morning, subtract 10 hours. They should be getting ready for bed around that time (for younger children, go back 11 hours).
For instance, if your adolescent must get up at 7, they should be dressed and in bed by 9 p.m. (since most of us don’t fall asleep as soon as our head strikes the pillow). By around age 8, a younger child should begin getting ready (showering, etc.).
Recognize that teenagers normally have later bedtimes since they are biologically programmed to sleep and wake up later. Unfortunately, the majority of school systems don’t make accommodations for this, thus you frequently go against biology.
Create a setting that promotes sleep
Calm everything down. After kids have gone to bed, tone down the TV’s volume and try not to make too much noise overall.
Think about getting a fan or a white noise machine (or an air conditioner if you live somewhere hot). For teenagers who won’t give up their phones, there are other white noise apps available.
Children who frequently wake up at the crack of dawn or who have trouble falling asleep if it isn’t completely black outside may benefit from using room-darkening curtains.
Turn off the screens before going to bed.
Screens’ blue light can keep us up at night.
The screens should be turned off at least two hours before you want your youngster to go to bed. Set the screens to turn off at the same time that they begin getting ready for bed.
The only effective way to do this is to remove all electronic gadgets from the bedroom. The truth!
On this, teens will argue with you. Hold strong if you can (and if they insist they need their phone for this, buy them an alarm clock). Make sure the phone is at the absolute least on Do Not Disturb mode while you are sleeping.
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