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Posts Tagged ‘bedtime’

Over scheduled would be the word I try to avoid every fall. With school, starting sports and activities usually, resume making school nights hectic. There are so many great opportunities and it is easy to overbook children with sports and extracurricular activities. Some years we really miss the mark, other years we do better at prioritizing activities and schoolwork.

Like adults, children also need downtime to be at their best. If we want our children to do, their best in school we want to set them up for success in the evenings. Parents need to give children adequate time to complete schoolwork and prepare for the next day. Providing this time in the evening can be tough with multiple children, homework, and activities. Try a few of these suggestions to help with over scheduled school nights:

Child working on homework

1. Make eating dinner a priority. There are many benefits to regular family meals. These include higher self-esteem, better academic performance, lower substance abuse and lower rates of obesity. Sitting together for meals can help increase family unity. Planning a family dinner in the schedule on school nights can help family members slow down, regroup and unwind from the day.

2.     Help children with homework. This can help children do well in school but also this time is beneficial to parents making sure their students are staying up with classwork, and getting adequate time to complete their assignments.

3. The start of each school year is a good time to evaluate the academic, social, physical and emotional needs of each child when it comes to extra activities. Keep in mind that children are unique and their needs will be different. Some children can handle their schoolwork and extracurricular activities without difficulty. Other children may benefit from more time for homework and fewer activities.  

4.     Have an evening routine. Routines are beneficial for keeping families organized. An evening routine could include family dinner, homework time, chores, time for activities and bedtime. Children need different amounts of sleep depending on their age.  Children who do not get enough sleep can struggle academically, and be tired or cranky at school.   

Carefully selecting the right balance of extracurricular activities can be difficult. Parents providing support can be beneficial to children as they try to balance academics, friends, sports and other activities. In the end, academics will be important to your child’s success. Choosing academics over one more activity, or working on a slower evening routine may exactly what a child needs to feel prepared for their next day of school.  

Written by: Alisha Barton, Extension Educator, Ohio State University Extension, Miami County.

Reviewed by: Lorrissa Dunfee, Extension Educator, Ohio State University Extension, Belmont County.

Sources:

“Benefits of Family Dinners.” The Family Dinner Project, https://thefamilydinnerproject.org/about-us/benefits-of-family-dinners/.

College-Homework-Help.org. “Should Parents Help with Homework to Let Their Kids Succeed at School.” Should Parents Help with Homework to Let Their Kids Succeed at School, https://college-homework-help.org/blog/should-parents-help-with-homework.

“Routines for a New School Year.” Live Healthy Live Well, 13 Feb. 2019, https://livehealthyosu.com/2018/08/06/routines-for-a-new-school-year/.

“Signs Your Child Isn’t Sleeping Enough.” Sleep.org, https://www.sleep.org/articles/signs-your-child-isnt-sleeping-enough/.

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As the first day of school approaches, parents often start to think about routines for the new school year.  Routines can change or need to be adjusted with a new school and sometimes reestablished after the lazy days of summer.

Rush Boys Outdoor Human Handsome Backpack

Routines are an important part of a child’s development.  Routines do more than just keep us organized, they help our youth learn life skills, build their self-confidence, and teach team work and much more.  According to Healthy Children, children do best when their routines are regular, predictable and consistent.

Here are a few routines to consider as you head back into a new school year:

Morning Routine: having a routine in the morning can help families get to work and school on time, remember homework, lunches and other important items and be ready to face the day.  If your children struggle to get going in the morning allow them enough time to wake up before starting their morning routine. A morning routine should include time for breakfast.

After School: Routines after school can organize extracurricular and evening activities and still work in other necessary activities like homework and chores. Children that old enough to be home alone after school benefit from a routine and knowing what is expected of them.  Posting routines for all to see and follow may be helpful.  This also encourages autonomy as our children and teens start to move through the routines on their own.

Bedtime: An evening routine can help our children get their recommended amount of sleep.  Bedtimes may be different for our children based upon their needs and ages. A routine before bed can help children be ready. Build quiet time in and avoid screen time, close to bed to help your child be ready for restful sleep.   A nighttime routine could include reading time, singing together or just some time with each individual child to talk about their day.

Bed Lamp Bedside Pillows Flower Bedroom Ho

Other routines that are important and beneficial to children include meal, weekend and clean up or chore routines.  Routines look different in every family.  It’s important to be flexible when building a new routine for your family.  It may take time for family members to adjust and the new routine may need a few changes,  be patient and willing to adapt as needed and soon you will be seeing all the benefits of routines in your home.

Written by: Alisha Barton, Extension Educator, Ohio State University Extension, Miami County.

Reviewed by: Lisa Barlage, Extension Educator, Ohio State University Extension, Ross County.

Sources:

https://sleepfoundation.org/excessivesleepiness/content/how-much-sleep-do-babies-and-kids-need

https://www.healthychildren.org/english/family-life/family-dynamics/pages/the-importance-of-family-routines.aspx

https://www.kidsmatter.edu.au/families/enewsletter/screen-time-and-sleep

Peaceful Parenting, OSU Extension

 

 

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The last couple of weeks have been spent moving from a home with 20 years accumulation of “stuff” to a new home. While it has been exciting, it has also been exhausting.  I realized a few days ago that I was staying up later than usual to unpack and rearrange items and then not falling asleep when I did go to bed. My mind kept racing thinking about everything I needed – or wanted – to do the next day. The result was a tired, somewhat grumpy version of me!

Eating well and being physically active are two basic activities that we think of when we discuss being healthy.  Something that is often overlooked is the importance that a good night’s sleep plays in our overall health. Research has shown that insufficient sleep increases the risk of disorders, such as high blood pressure, diabetes, obesity, stroke and depression. It’s also associated with cognitive decline and Alzheimer’s disease.

Most of us have heard that all adults need 7 – 8 hours of sleep each night. That generally holds true but it is important to remember that the quality of your sleep is just as, if not more, important than the quantity!  You should feel rested when you wake up in the morning. It is important to listen to your body’s biological clock which is set by the hours of daylight where you live. This should make it easier for you to stay awake during the day and sleep at night.

There will be times that you find it more difficult to fall asleep than others. If you are under stress, experiencing pain from an injury or illness, consuming excess caffeine or alcohol, you may find that falling and staying asleep are difficult. In that case, recognizing the reasons and making some adjustments to your daytime activities should help you sleep more soundly.

Some suggestions for improving your sleep:

  • Create a comfortable, calming sleep environment. This could include room darkening window coverings.
  • Avoid electronic devices in your bedroom – computers, tablets, games, etc. should be shut down before bedtime.
  • Establish a routine that you follow each evening to help you fall asleep and stay asleep.
  • Have a consistent bed time – even on the weekends.

There are small changes you can make to your daytime activities that may lead to better sleep.

  • Try to spend some time outdoors every day.
  • Exercise earlier in the day instead of later in the evening.
  • If you nap, limit yourself to 20 minutes or less.
  • Avoid both caffeine and alcohol close to your chosen bed time. Do some experimenting to find the cut off time for you – everyone will be a little different!
  • If you smoke, quit! Nicotine in cigarettes can make sleep more difficult.

If you continue to have sleep problems, it might be wise to visit your doctor to be sure you don’t have a more serious sleep disorder.

While sleep is not a guaranteed cure all for you, it doesn’t hurt anyone to establish sleep habits that help you consistently get a good night’s sleep!

 

WRITTEN BY: Marilyn Rabe, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, rabe.9@osu.edu

REVIEWED BY: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, treber.1@osu.edu

Sources:

http://www.apa.org/monitor/2017/10/cover-sleep.aspx

https://healthfinder.gov/healthtopics/population/men/mental-health-and-relationships/get-enough-sleep#the-basics_2

https://www.health.harvard.edu/staying-healthy/ask-the-doctor-right-amount-of-sleep

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