Healthy Sleep Habits For Kids – Getting enough sleep is important to your health, but it can be hard to come by when life is busy. Sleep problems are common, with up to 4 in 10 Australian adults not getting enough quality sleep. Fortunately, there are many things you can do to improve your sleep.
When you sleep, your eyes are closed, most of your muscles are relaxed, and your consciousness may be suspended. While your body is mostly silent, your brain is quite active.
Healthy Sleep Habits For Kids
Your body’s circadian rhythm (or internal biological ‘clock’) controls when you feel sleepy and when you are normally awake. If this system is disrupted—such as by shift work or plane delays—you may have trouble sleeping.
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When you are in non-REM sleep, you go through 4 stages. During stage 1, you are transitioning between wakefulness and sleep and wake up easily. During stages 2, 3 and 4, your eye movements stop, your body temperature drops and you are in a deep sleep.
In REM sleep, your eyes move rapidly, your blood pressure and heart rate increase, and your brain becomes very active. REM sleep is when most dreams occur and is thought to be important for learning and creating new memories.
REM sleep occurs approximately every 90 minutes during the night. Adults typically spend about one-fifth of the night in REM sleep and the remaining four-fifths in non-REM sleep. Babies spend at least half of their sleep time in REM sleep.
Scientists do not fully understand why people need so much sleep, but it is believed to help restore the body physically as well as regulate the brain. In short, you need sleep in order for your body and mind to function properly.
Parents’ Guide To Sleep & Tips
Sleep is also thought to help maintain a strong immune system and a healthy heart and blood vessels. It allows growth and healing, and helps control appetite and weight. Sleep promotes attention, memory and learning.
Most adults need about 8 hours of sleep a night. Children and teenagers need more sleep than adults, while older adults tend to sleep better and for shorter periods of time than when they were younger—despite needing the same amount of sleep as younger adults.
Lack of enough sleep can seriously affect human health. In addition to affecting concentration and mood, lack of sleep has been linked to conditions as diverse as heart disease, high blood pressure, diabetes and even premature death.
In the short term, people who don’t get enough sleep are more likely than others to have a road accident. It can also cause problems with productivity and workplace safety.
Children And Sleep
Common sleep disorders include insomnia, snoring, and sleep apnea (breathing abnormalities). Sleep problems can affect your health and safety, so if you feel sleep deprived, see your doctor for advice.
FIND HEALTH SERVICES — The Finder service can help you find doctors, pharmacies, hospitals and other health services. What is ‘good sleep hygiene’?
Sleep, there are things you can do to increase your chances of getting a good night’s rest.
Strategies include making simple changes to your sleeping environment and adjusting the timing of certain activities or what you eat and drink.
Creating Healthy Sleep Habits For Your Kids
In most cases, sleeping pills are not the answer – they are not suitable for regular use because they can be addictive and do not treat the root cause of sleep problems.
Try these tips to improve the quality of your sleep and ensure you’re well rested the next day.
Help your body establish a healthy sleep routine by going to bed and waking up around the same time each day.
Although 8 hours of sleep is recommended for adults, some people need more sleep and some less. Limit your time in bed to no more than 8.5 hours. If it takes you a long time to fall asleep, try going to bed later.
Sleep Hygiene Worksheets
Computers, phones and televisions can disturb your sleep. Your mind should associate being in bed with sleeping instead of watching TV or using your computer. Do not stay in bed if you are awake.
Create a ‘buffer zone’ before bed where you won’t try to solve any problems or think about tomorrow. Find a relaxation technique that works for you. Avoid using your computer or phone during the ‘sleep buffer zone’.
Your room should be at the right temperature, quiet and dark. Make sure you have comfortable bedding and try to avoid known stressors from your bedroom.
Although alcohol may make you drowsy at first, it can disrupt your sleep cycle, leading to poorer sleep quality. Caffeine and cigarettes are stimulants that can also prevent you from sleeping well.
Can School Performance Be Improved With Good Sleep?
Unfortunately, sleeping during the day can make it harder to fall asleep at night. If a nap is absolutely necessary, limit it to half an hour and make sure you stay awake for at least 4 hours before going back to sleep.
If you can’t sleep, checking the clock can increase your anxiety about not sleeping. If possible, remove the clock from your room.
Sleeping pills, which can be addictive, do not address the root cause of your insomnia and will not help you in the long run. Sleeping pills should only be prescribed by a trusted doctor who fully understands the reasons why you may be struggling to get quality sleep.
If you often wake up feeling groggy, are restless in bed, have trouble sleeping, or find that fatigue is affecting your mood, see your doctor.
Strategies To Put Your Toddler To Sleep That Actually Work
If you work shifts, you may need to be active and alert at night – when your body should be sleeping. You may need to sleep during the day when your body tells you to wake up. Because of this, it is important for shift workers to develop healthy sleep habits.
Good Sleep Habits — Arthritis Australia Good sleep habits (also called good sleep hygiene) are the things you can do to give your child the best chance for a restful sleep. Read more on the Arthritis Australia website Good sleep habits for babies and children Getting a good night’s sleep is important for children’s development. Help your child establish a healthy sleep pattern by sleeping longer and waking less often. Read more on the pregnancy, birth and baby website Good sleep = good health | SA Health The importance of sleep, how sleep works and tips on how to get better sleep. Read more on the SA Health website Sleep hygiene: Good sleep habits | Sleep Health Foundation This is a fact sheet on Sleep Hygiene and Good Habits. There are many ways to improve your sleeping habits and achieve quality sleep. Read more on the Health Sleep Foundation website The Importance of Getting a Good Night’s Sleep | IS UP Do you sleep poorly more nights than not? Or maybe it’s been like this every night for weeks, months or even years? Read more on the website This Way Up Good Sleep Habits | Rheumatoid Arthritis (RA) Support Program – Homepage | Arthritis Australia Good sleep habits (also called good sleep hygiene) are things you can do to give your child the best chance for a restful sleep. MyRA is designed to help people with Rheumatoid Arthritis (RA) take control and be active participants in their RA journey Read more on the Arthritis Australia website Ten Tips for Good Sleep | Sleep Health Foundation This is a fact sheet on Tips for a good night’s sleep. Read more on the Pregnancy and Sleep Health Foundation website | Sleep Health Foundation This is a fact sheet about pregnancy and sleep. Good sleep during pregnancy is important for you and your baby. Read more at the Sleep Health Foundation website Caffeine, Food, Alcohol, Tobacco and Sleep | Sleep Health Foundation This is a fact sheet about caffeine, food, alcohol, smoking and sleep, all of which can affect good sleep health. Read more on the website of the Sleep Health Foundation for Emergency Services Personnel Sleep Health Foundation This is a fact sheet on Sleep Health for Emergency Services Personnel. Long hours, night shifts and consecutive work periods affect sleep. Recognize the signs of fatigue and maintain good sleep habits. Read more on the Sleep Health Foundation website
Sleep disorders associated with dementia and sunstroke | Ausmed Some people with dementia may experience disturbed sleep patterns, causing them to sleep during the day and feel awake and restless at night. Up to 25% of people with mild or moderate dementia and 50% of people with severe dementia are affected by sleep disorders. Read more on the Ausmed Education website An overview of Menopause | Ausmed Menopause marks the permanent end of a person’s menstrual cycle. It usually occurs between the ages of 45 and 55 (with an average age of 51). A person is considered menopausal after 12 consecutive months without menstruation. Read more on the Ausmed Education website
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Benefits Of Sleep For Kids
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