Routine and regularity are very important when it comes to getting enough sleep. You must follow a set schedule and prioritize your sleep above other matters. What you need to do is help your children understand the way their biological clock works. This way they can schedule their bedtime. We know that getting enough sleep is important for your children’s learning, development, well-being, and overall performance. Below are some of the simple sleep tips for your children.

the body clock

First, you may want to help your child understand how their body clock tends to work. This body clock triggers the secretion of a chemical called melatonin. This chemical makes us go to sleep. Another chemical called cortisol helps us wake up in the morning.

If you don’t have a regular sleep schedule, this clock will be out of sync. Therefore, what you should do is make your children sleep at the same time and wake up at the same time.

Follow a sleep schedule

According to experts, young children should sleep at least 11 hours a night. Elementary school children must sleep at least 10 hours and secondary school children must sleep at least 8 hours each night.

Maintain good sleep habits

• Your children should stop their activities at least 45 minutes before going to bed.

• They should eat dinner and exercise at night. Exercising before going to bed will help relax your mind and body.

• Ideally, you may want to have a dedicated bedroom for your children to sleep in. There should be no electronic items in the bedroom.

• Adopt lifestyle clothing that promotes sleep

• Ask your children to turn off their digital devices a minimum of 45 minutes before going to sleep

• Make sure they don’t have too many dreams.

• Get used to going out with your kids every day. Even a few minutes of walking together will be more than enough.

• They should not do their homework in the bedroom. The reason is that the brain links the activity to specific locations.

• Don’t encourage them to drink coffee before bed as it can disrupt their sleep. The reason is that caffeine can create a hindrance in the process of going to sleep. Therefore, it is better for you to have a coffee with your children in the morning.

To sum it up, if you want to improve your children’s performance, development, learning and general well-being, we suggest that you make them realize that sleep is of the utmost importance to them. If you encourage your children to get enough sleep, this will ensure that their brain and body are in sync correctly. This will help them do their best both at school and at home. After all, it all comes down to your efforts as a parent.