May 13, 2020 | Ruth FreemanSet aside enough time for sleep.
When you create your quarantine routine, be sure to schedule enough time for sleep. Then spend that time in bed. Here are sleep recommendations by age group.
3 – 5 years old: 10 – 13 hours
5 – 12 years old: 9 – 12 hours
Tweens and Teens: 8 – 10 hours
Adults: 7 – 9 hours
Create a regular, relaxing bedtime routine.
This could mean soaking in a hot bath or listening to soothing music. Begin an hour or more before the time you want to fall asleep
Create a sleep-conducive environment.
Try to make the environment: dark, quiet, comfortable and cool
Sleep on a comfortable mattress and pillows.
When it’s time for a new mattress, it is worth the investment. A restful night’s sleep will lead to happier, more cooperative family members.
Keep sleep stealers out of the bedroom.
Bedrooms should only be used for sleep (and sex, for adults). Try to keep phones and electronics out of bedrooms. Avoid watching TV, using a computer, or even reading in bed.
Don’t eat before bed.
Try to finish eating at least 2-3 hours before your regular bedtime.
Avoid caffeine and alcohol close to bedtime.
The 2-3 hour rule applies to food, as well as caffeine and alcohol.
Exercise regularly.
Exercise is important right now for a variety of reasons – one of which is that it will help you and your family sleep better.
Become your child’s sleep coach.
We also recommend reading Dr. Schneeberg’s book: Become Your Child’s Sleep Coach: The Sleep Doctor’s 5-Step Guide, Ages 3-10.
For more parenting support, join us for an Upcoming Live Workshop, browse our Libraries of Quick Video Solutions and check out our podcasts and other resources. Questions? Email us at Solutions@Peaceathomeparenting.com or learn more about our Corporate, School and NonProfit programs.
In today's digital age, social media has become an integral part of our children's lives. Recently, the U.S.
July 26 , 2024
As summer approaches, many parents find themselves facing a familiar challenge: how to pry their children away from
June 27 , 2024
With PRIDE month in mind, we’ve gathered a list of resources for kids that have LGBTQIA+ representation. Having
May 23 , 2024 Hello Peace At Home Families, For many families, June marks the end of the academic year. It's a
May 23 , 2024
When I spent time with an old friend from college several years ago, my life was very much
May 23 , 2024
Mother’s Day arrives in the middle of Mental Health month. A coincidence? Maybe. But mothers really do have
April 22 , 2024