An Early Bedtime for Kids - A Pros and Cons Guide for Parents

Good Sleep Habits for Kids

Good sleep habits for kids are very important. As children grow, their sleep needs change. The best bedtime for kids will depend on their age and what time they need to wake up in the morning.

Sleep is not just about how many hours of sleep a person gets, but also about the quality of that sleep. That means sleeping through the night and feeling rested and restored upon waking up.

To achieve adequate and quality sleep, children should have healthy sleep habits:

• Consistency is the key. Children (and adults) should go to bed at a regular time each night and wake up at the same time every morning, including weekends.
• Establish a bedtime routine. This includes activities that help them relax such as a warm bath, listening to calming music, or reading a book.
• No to caffeine. Sodas, and other caffeinated beverages, should be off-limits in the late afternoon and evening to promote a good night’s sleep.
• Blue lights out. Blue light from mobile phones, computer screens, and eBook readers can interfere with their body’s sleep rhythm and can make it hard for them to fall asleep.

Good sleep environment for kids

A good sleep environment also plays a big role in achieving good quality sleep. Here are what parents should

• Keep the room dark.
• Ensure that the temperature in the bedroom is just right.
• Use comfortable mattresses and beddings.
• Reduce noise as much as possible.

How Much Sleep Do Kids Need?

The National Sleep Foundation recommends an average of 10-13 hours of sleep for preschool children; 9-11 hours for school-aged children; and 8-10 hours for teens.

Why Do Children Need More Sleep than Adults?

Kids need more sleep than adults because their minds and bodies are still developing.

Many processes related to physical development occur mostly during sleep such as muscle growth, tissue repair, protein synthesis, and the release of growth hormones. More sleep means more time for the body to do these functions which can help in healthy physical development in children.

Likewise, sleep seem to play a role in brain development, consolidating memories, and learning.

What are the benefits of sufficient sleep for children?

• Happy Kids: Studies have found that children who get enough sleep are less likely to experience anxiety or depression. They also tend to be happier and more well-adjusted.
• Better Performance at School: The lack of sleep can have a significant impact on one’s ability to pay attention, remember things, and organize thoughts. Therefore, it can affect a student's academic performance.
• Less Likely to Get Sick: The immune system is one of the most important parts of the body. It protects us from viruses and bacteria by fighting off any harmful invaders. The immune system does this by sending white blood cells to destroy or fight off these invaders. However, when we don't get enough sleep, our immune system can't work as well as it should and we're more likely to get sick. This is because when we're sleep-deprived, our body's natural defences are weakened and it becomes more difficult for them to fight off an infection.
• Better Social Skills: The social skills of children and adolescents are critical for their development. These skills include the ability to understand and express emotions, empathy, and the ability to get along with others. Sleep-deprived persons may not be able to pay enough attention to what others are saying or read their body language leading to poor social interactions.

Advantages of an Early Kids Bedtime

Putting your kids to bed early has several advantages.

• Less resistance at bedtime. Children tend to be cranky when they are overtired so they are more likely to resist when you put them to bed at a later time.
• Better sleep quality and more restorative sleep. We undergo several rounds of sleep cycle at night but our longest deep sleep cycles happen a few hours before midnight. A kid who goes to bed early will have more restful sleep than a late sleeper even if both of them get the same amount of sleep.
• Helps ensure children meet their sleep requirements. Late bedtimes may disrupt the circadian rhythm and make it harder to fall asleep. Add to that the fact that school-aged children need to wake up early to prepare for school, this would result in not getting enough sleep.
• Quality time for you. When your children have an early bedtime, you can squeeze in a “me time” before going to bed. You can catch up on your reading, meditate, or have long relaxing baths after your children have gone to sleep.

Disadvantages of an Early Bedtime

The body needs a certain amount of sleep to function properly. The amount of sleep needed varies from person to person and can also depend on the individual's age.

We all have an internal clock that tells us when to go to sleep. Teenagers have a shift in the timing in their circadian rhythms causing them to feel sleepy at a later time than younger kids. Younger kids usually feel sleepy at around 8:00 pm while teens may not feel sleepy until 10:00 pm.

Forcing them to sleep at 8:00 pm may not be workable in this case because of their natural rhythm. Besides, they tend to be busier than younger kids and they are expected to finish more school work and other activities.

However, teens should still stick to a regular and reasonable bedtime schedule and this should not be an excuse for them to stay awake till midnight or beyond.

How To Create A Bedtime Routine That Works For Your Family

A bedtime routine is an important part of your child’s day. It signals to the child that it is time to wind down and get ready for sleep.

There are many different ways to create a bedtime routine that works for your family, but these steps can help you:

• Find out how much sleep your kids need. This depends on their age and their individual needs.
• Determine what time your child needs to wake up? School-aged children need to wake up earlier to prepare for school, so consider that.
• Set an ideal bedtime for your kids based on the above factors.
• Work backward. Estimate the time needed to finish the bedtime routine. If you set out to put your children to bed at 8 o’clock and the time it takes them to take a bath, brush their teeth and change into their pyjamas is around 30 minutes, then you should start your routine at 7:30 pm.
• Plan your family activities around the set time. This may mean that you have to eat dinner earlier.

It is important to be consistent when establishing a bedtime routine. However, some days are busier than others. This means that sometimes you may have to simplify the routine a bit on those days. Over time, you may have to make changes to your family night routine as your children grow and their needs change.

The Importance of a Routine in Children's Sleep Habits

Bedtime routines (or any routine for that matter) give the children a sense of security and predictability. Kids who follow a bedtime routine are more likely to sleep earlier, fall asleep faster, sleep longer, and wake up less during the night. Bedtime routines also teach kids to fall asleep on their own and lay the foundation for self-care.