How To Help Your Family Keep Healthy Sleep Habits

Teenagers and children really do not grasp how fortunate they are to have time to sleep. What we value as one of our ways to recharge and replenish, the younger ones do not really care for.

When you have all that energy, and tons more ideas, sleep is a prison rather than a reward.

With the holidays all around the corner, and lockdown still in place, it's easy for your young ones to throw away their sleep-wake routine. Teens don't have to wake up as early, and children tend to sleep late.

The problem is, it's a recipe for disaster for those WFH parents. Maintaining a consistent sleep schedule is one of the most important disciplines you can instil in your children. It's a healthy lifestyle everyone should develop early on.

The chief scientist at Chili Sleep, Tara Youngblood remind us, "Teens really need a proper night's sleep. Even though they look grown-up, their brains, specifically their prefrontal cortex is still developing, maturing and planning."

In a study, it was found that teens who sleep earlier are less likely to suffer from depression and suicidal tendencies. According to Ms Youngblood: "The findings suggest that getting a good night's sleep and going to bed early is a good strategy for lengthening sleep duration and increasing the likelihood of getting enough sleep."

While it is perfectly acceptable for adults to sleep only 6 to 7 hours a day, teens and younger children need nine to 10 hours.

Here are some tips to help your teens and the rest of your family keep a healthy sleep cycle.

1. Be Consistent with the Sleep Schedule.

This is one of the key items that can make or break healthy sleep habits. Whether it is a school day or the weekend, be consistent with the sleep schedule.

Dr Kent Smith of the Sleep & Breathing Academy says, ""Although it can be tempting to throw out the 6:30 a.m. wakeup call and 8 p.m. bedtime with the pencils and books, encourage your kids to go to sleep and wake up within 60 minutes of their normal sleep schedule to help regulate their internal clock."

2. Help Them Create a Sleep-Inducing Environment.

Just like you, your teen has unhealthy thoughts that might hinder them from a good night's sleep. There are external factor's too like a cold room or a hard mattress.

Encourage them to identify what it is that bothers them, and help where you can.

3. Ban Stimulating Activities before Going to Bed.

The smartphones, television, video game will have to go.

For a healthier faster transition to rest, avoid anything with a screen. Instead, introduce them to the joys of reading or yoga. Give them a calming activity that winds them down.

We should also add, night time is not the best time to have emotionally charged conversations with them. You do not want to go to bed with a heavy heart, and you surely should not send your child to bed with one.

4. Stay Active Within The Day.

It will be hard to get some shut-eye if your teen was asleep the whole day. That means their sleeping cycle is messed up. Give them activities to do within the day. From chores to personal development activities. Allow them a short nap in the middle of the day, but that's it. Nothing more.

Give your children the best gift this holiday season. The discipline and respect for proper sleep.