Issue link: http://cp.revolio.com/i/165102
cycle, making it harder to fall asleep and eating up precious sleep time. If a computer needs to be in the bedroom for homework purposes, make sure it is powered off and not on screen saver mode. dinner between 6 and 6:30, they know how much time they have for homework before dinner and how much time they have to be by themselves before bed. Teach kids to plan for a reasonable bedtime. Sit down with your kids and explain to them how many hours of sleep they need each night based on their age. Then help them determine what time they ought to be going to bed according to what time they need to wake up each morning. For example, if a thirdgrader needs to be up at 6:30 and requires 10 to 12 hours of sleep a night, he should be going to bed no later than 8:30. Explain how many hours he has after school to get his homework done, and assist him in creating a rough schedule for his evening hours that allows enough room for schoolwork, activities, dinner, winding down and bedtime. Even if he doesn't hit all the guidelines you establish every night, he will be learning how to organize his evenings so that he has enough time to sleep — a skill that will serve him well throughout his life. Keep it regular. Although it may be tempting to let your kids push their bedtimes during the week and then sleep in on the weekends, if your kids have sleep problems, you aren't necessarily doing them any favors. When kids with sleep problems get out of their routine of waking up early, it means they have to start from scratch every Monday morning. Instead, encourage your child to go to bed and get up at roughly the same time every day — even on Saturdays and Sundays. Take time to wind down. Just like adults, kids need some time to unwind mentally and physically before bed. Help your children establish a brief, relaxing routine that they do every night — a few minutes of simple stretching, listening to mellow music, taking a bath, reading a book or drinking a glass of warm milk or cup of herbal tea all fit the bill. Create a sleep-friendly environment. Too much light and a hot or cold room make it difficult to sleep. Hang light-blocking curtains, get rid of the night light and make sure that the temperature is seasonally appropriate in your kids' rooms. Be the change. And perhaps most important, be sure you yourself model good sleep habits. — turn off the TV and the phone well before bed, do your own nightly ritual and get to bed at a decent hour. It's much harder for kids to accept that they can't stay up late if you're doing it. A Complete Nutritional Program in One Easy, Delicious Shake Protein • Omega Fats • Ancient Grains • Energy Blend • Whole Food Vitamins/Minerals • Greens • Probiotics • Enzymes • and Much More! 25% OFF Now Until Oct. 31st 2013 Don't rely on naps. Although a midafternoon slumber worked wonders when your kids were toddlers, a nap now is likely to interrupt nighttime sleep. If your child has an after-school activity and doesn't arrive home until 5, taking a nap at that hour would make it hard for him or her to get to bed at a reasonable time. Instead, set your sights on making an early bedtime attainable. Remember that bedtime starts with dinner. Set the stage for a drama-free bedtime by having dinner at roughly the same time each night, leaving enough wiggle room in the timing to allow for some diversions from routine. When your kids know they'll always have Abby's Magazine - September / October 2013 | Page 29