Health & Fit 6 Ways to Promote Healthy Sleep Routines for Your Family This Summer

18:31  14 june  2018
18:31  14 june  2018 Source:   usnews.com

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5 Simple Ways to Keep Your Family Healthy This Summer Start a Summer Health Routine For You and the Kids! by Cassie at Wellness tips for a healthy routine from morning to night Follow this daily schedule and you’ll be on your way to more effective exercise, a healthier diet and better sleep . |

When kids are well rested, they will sleep better, fall asleep easier, and stay asleep longer in the morning. Create a routine . Or, if you have any other go-to sleep strategies, please share them in the comments below or on our Facebook page. The post 6 ways to encourage healthy sleep habits for

USA, New Jersey, Jersey City, Teenage boy (16-17) sleeping in bed: When kids and teens have a calming routine like unplugging from electronics and reading before bed, it helps them to transition more easily to sleep. © (Getty Images) When kids and teens have a calming routine like unplugging from electronics and reading before bed, it helps them to transition more easily to sleep. Catch a slow wave to sleep.

Sleep is a lot like surfing: It takes preparation and practice to learn how to catch and ride the wave. But it’s worth the effort, since healthy sleep patterns during childhood and adolescence are linked to improved health outcomes, academic achievement and physical safety, among many other benefits. 

As parents, know that every night won’t bring perfect conditions, but helping children improve their sleep quality, attitudes and rituals sets them up favorably to catch the big wave and establish healthy sleep routines.

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5 ways to give your nightly wind-down routine a healthy boost. As a dietitian and nutrition coach, and as someone who is very serious about my sleep , I talk about nighttime routines just as much as setting up the morning for success.

With that in mind, here are 6 ways to stay motivated and maintain your health routine this fall. Summer may be ending, but with fall superfoods like pumpkins, apples and Brussels sprouts ripening now, eating in season can be just as healthy now.

It’s important to know that sleep habits, attitudes, rituals and routines satisfy deep human instincts to be safe at times when we are most vulnerable, such as letting down vigilance for the night. This drive is present not only across the lifespan, but in all species. Even for the best sleepers, environmental conditions and undercurrents of emotions (particularly fear and sadness) as well as medical illness and injuries can erode sleep quality and, in some cases, lead to chronic insomnia (defined as difficulty falling asleep, staying asleep and poor sleep quality). For humans, and children in particular, routine translates to predictability – which translates to comfort and feeling safe.

Here are six key recommendations for developing healthy sleep routines:

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When kids are well rested, they will sleep better, fall asleep easier, and stay asleep longer in the morning. Create a routine . And stick to it. Please let us know if you try any of these tips and how they work for your family .

Research suggests that children whose families follow a daily routine may be healthier , better behaved and could even perform better at school. Superstars Reward Charts: Saying ‘Well done’ to your child is the very best way to promote good behaviour.

1. Establish a bedtime routine. A brief bedtime routine with clear limits may at first feel like tough love, or may conflict with working parents’ desire for open-ended together time. However, children, and even teens, feel safest when they know what to expect. Parents can help to create a routine that includes soothing activities before bedtime. An example of a bedtime routine might include having a child brush teeth, put on pajamas and engage in quiet reading or cuddle time, with a final prayer, meditation or ritual that is special to your family. The specific order isn’t important. Moving toward a calm, quiet and positive social routine is what matters.

To support this calm environment, put all sleep antagonists, like electronics, away 30 to 60 minutes prior to bedtime. Don't engage in conversations that may cause excitement or spur negotiations (like pleas for more online time) during this time. Ditch any long and complicated routines. Simple, calm routines promote an easy transition to peaceful slumber.

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30 Ways to Upgrade Your Routine . We only wish it was safe to by four mini roller blades for the family pet (though he will love running alongside you). Sign up for our newsletter to get the sleep cheat sheet you desperately need. {{error}}.

If you have a fun family picnic coming up, try to protect his sleep the week before you attend. 2. Darken the bedroom. Tip: Use garbage bags or bristol board taped to the window frame to make the room nice and dark. 3. Practice a relaxing routine before sleep .

2. Be prepared for the “burst zone.” This is the natural biologically based burst of energy or vigilance that occurs for most individuals shortly before their optimal biological sleep time. This can create choppy waters for children near bedtime. While this “burst zone” can lead to challenging interactions between parents and children, it’s an important and useful cue that a child is about 15 minutes away from their optimal bedtime. Once it is recognized, some solo time with a few specific tasks can avoid activating supercharged or emotional interactions in children. (“Go and brush your teeth, and when you are done, I’ll be right there.”) For anxious children, or when anxiety occurs during this period of time, listening to a not-so-exciting audiobook, practicing mindfulness, stretching or doing yoga can settle both your child’s body and mind and prepare them for bedtime.

3. Maintain regular sleep-wake schedules. Big shifts in the timing of sleep, particularly on weekends, has the same effect as jet lag (now called social jet lag) and daylight saving time. While some sleeping in on weekends (more than one to two hours later than weekdays) feels great, and feels like we are catching up on lost sleep, big shifts – particularly for adolescents – result in the negative effects of jet lag on Monday mornings. Going to bed at times that are not biologically optimal for teens leads to frustration and sometimes chronic sleep problems. Aim for fairly consistent summer sleep patterns, just as you would for sleep patterns during the school year. Talk to children and teens about why this matters, and have them test it out for a week. They will feel the benefits almost immediately.

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Summer is coming to a close and that means back to school. For our year-round students they are by now back into school and establishing their routines Not only does sleep promote healthy growth and development but has been found that adequate sleep duration for age (recommended above) on

By the time summer hits, the whole family looks forward to the fun days ahead. Be Serious About Bedtime. Even during holidays a sleep routine still matters. Kids who sleep less have less energy to do the things that keep them healthy , like exercising.

4. Create a sleep sanctuary. A bedroom should be a soothing and comfortable place designed for sleep – an environment that helps you transition to sleep.Yet, for some children with sleep problems, the bedroom may have some negative associations. Younger children might associate the bedroom with the fear of being alone or have difficulty controlling fears. Older children might use the bed for all activities (homework, social media, napping or thinking) through their day. To help children restructure their sanctuary, parents can work together with their kids to shift these associations.

If your child is scared of monsters under the bed, stay with her while she checks, and discuss bedtime worries. Do a download of her day in the late afternoon or early evening, but not right before bed. For older children, getting them out of bed when awake and frustrated, and having them engage in a pleasant, but calming activity – such as reading something that is neither too activating nor completely uninteresting – and having them return to bed when they are calm and tired, creates a new and more positive association with their bed.

The top bedroom priorities are to use the bed for sleep and only sleep; and avoid the temptation to look at alarm clocks. Night lights and calming sounds can facilitate sleep for some children. By improving the sleep environment and shifting any negative associations, children will learn that the bed comes to symbolize comfort, calm and sleep. 

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Below are 7 ways you can naturally and gently promote better sleep for your newborn. It also includes information on feeding (both breast and bottle), baby communication, bonding with baby, daily routines You’ll be able to login and start your Family Sleep History form right away – it’s that simple!

Sleep is dynamic, and keeping up with its changing needs and challenges is one important way to ensure healthy sleep for every family member. To get sufficient sleep , and to make sure it is high-quality sleep , regular sleep routines for everyone in the family are essential.

5. Treat nighttime awakenings as the regular occurrences they are.

Brief awakenings occur a dozen times per night in addition to a longer awakening three to four hours after falling asleep. Helping your child treat awakenings as normal occurrences can help them quickly return to sleep without worry.

6. Know the recommended sleep ranges. 

As children grow, the amount of time they sleep each night decreases and their bedtime drifts later. Parents want their children to have a good and restful sleep.

Here are my age-appropriate recommendations for sleep, based on guidelines from the American Academy of Sleep Medicine that are endorsed by the American Academy of Pediatrics:

Age (Years)Sleep Duration (Hours)Timing (Day vs. Night)
0-212-16Day and night
3-611-13

Night and one nap

6:30 p.m. to 6:30 a.m.

7-1110.5-11.57 p.m. to 7 a.m.
12-159.5-10.59 p.m. to 8:30 a.m.
16-188.5-9.510:30 p.m. to 9 a.m.
19-227.5-8.510:30 p.m. to 8:30 a.m.

In order to ensure that children get adequate rest each night, parents can encourage specific healthy daytime habits that protect quality sleep. Limit naps and caffeine use, and make sure your family eats a healthy diet and exercises.

As a parent, you are like a surf coach. You can teach and model for your children how to catch that smooth ride on the wave of sleep. To do that, keep these recommendations in mind: Maintain a regular schedule between weekdays and weekends, remember that nighttime awakenings are normal, and establish a consistent bedtime routine to prepare your child for a smooth transition to the restorative sleep that enables everyone to wake up feeling refreshed and ready to take on the day.

How Healthy Are Your Sleep Patterns?

  How Healthy Are Your Sleep Patterns? Pay attention to these six signs of sleep deficiency in children and adults. The symptoms of insufficient sleep are recognizable: You struggle to stay awake, you feel worn down, and you start to make small mistakes, such missing a question you knew the answer to on an exam or missing a traffic sign. Aside from injuries, most short-term effects of not getting adequate sleep are temporary, but larger problems persist when sleep debt is chronic.

Learn how to help your child establish a healthy sleep routine on The Daily Doze. Summer is a great time to begin a bedtime schedule. Your child’s sleep routine will vary based on what works for your family . 6 Easy Ways to Sleep Cool on a Budget.

One way to get more sleep is to go to bed when your baby does. Talk to your pediatrician for possible healthy doses for your children. 5-HTP helps produce serotonin in your body, which helps promote sleep . Dosage is 50 to 100 mg at night.

Sammy Dhaliwal, Amysue Hansen and Wendy Pinder contributed to this post.

Copyright 2017 U.S. News & World Report

Gallery: 40 tips for better sleep on summer nights (courtesy Best Life) 40 Tips for Better Sleep on Summer Nights: Summer nights might be associated with romance and fun, but for some of us, they're equally linked with tossing and turning, sweating, and lying in bed cursing the heat. And even if you are sleeping through the night, the weather could still be affecting you. Research published in the Journal of Physiological Anthropology reveals that hot weather can disrupt your slow wave and REM cycles, meaning your quality of sleep is suffering, whether you wake up or not.Fortunately, there are plenty of ways to make it easier to sleep through the night, even when it's unreasonably hot out—and herein, we've rounded the best ones up. And if you need a little extra help getting some rest, check out these 10 Genius Tricks for Falling Back Asleep in the Middle of the Night. 40 Tips for Better Sleep on Summer Nights

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