by: posted Monday, January 16, 2012
Category: Health

A consistent routine can help parents raise well-rested kids.

Don’t expect to watch television at Becky Lundgren’s house after dinner.

It’s not that she doesn’t enjoy watching a show or two in prime time. But ever since her daughters – ages 7, 4 and 2 – were babies, she makes sure the TV is off every evening.

“If there’s too much noise in the house, either with the TV or video games, they just get wound up,” the 33-year-old Crooks mom says.

A quiet house means her girls are more relaxed – and that generally means an easier bedtime.

“I know that when there’s too much going on, if they’re overstimulated, it’s hard to get them settled down,” Lundgren says.

So instead of TV, the Lundgrens focus on quieter activities. About a half-hour before bed, they’ll read a book or two and talk. “After that, it’s brush your teeth, say your prayers, get in bed and sing a lull-a-bye.”

The girls don’t go to sleep without a fuss every night, Lundgren says. “Sometimes they’ll say, ‘Oh, just one more book.’ ”

But for the most part, Lundgren’s nightly routine works – and that, experts say, is key to winning any bedtime battles parents have with their kids.

“The biggest issue, as children are developing, is trying to anticipate how the world works,” says Betty Barto-Smith, certified family life educator with Avera Health. “They’re always exploring, always trying to figure out what happens next. It’s a predictability thing – this is happening now, so the next thing that will happen will be this.”

That’s why having a transition time from active play to bedtime is so important, Barto-Smith says. “That’s when they’ll gear down, slow down and enter into this other activity, which is sleep.”

Set up a bedtime routine to help your child get ready for bed and sleep. For example, read together, cuddle and listen to soft music for 15 to 30 minutes before you turn out the lights, Barto-Smith says. Do things in the same order each night so your child knows what to expect.

“It’s about consistency,” says Ronda Rose-Kayser, certified family life educator with Sanford Health. “Some children’s bodies are naturally wired to be tired at the same time every night. Some children are all over the map and are probably not going to be tired at the same time every night. But you can still have that routine every night.”

Even with a set routine, some kids still might put up a fight.

“Some children are naturally more adaptable than others. Some children can make that transition from play to sleep easier,” Rose-Kayser says. “Other children take longer.”

Be sure to talk about your expectations, too. “Lay it out for them: ‘This is what we’re going to do, and then when we’re done, you’re going to go to bed,’ ” Rose-Kayser says.

And if things are going to change at bedtime, don’t do it abruptly.

“Whatever parents typically do is what kids get used to,” Rose-Kayser says. “If mom and dad lay with them at night and then all of a sudden we don’t want to anymore, the child is going to put up a fight. To get out of one routine into another takes time and consistency.”

Getting into a good bedtime routine can be difficult, Barto-Smith admits, but making sure kids get enough sleep is so important – and not just because they might be crabby the next day. Children who don’t get enough good-quality sleep may have trouble learning.

“There’s so much brain development going on in young children, and that development is connected and solidified during the REM phase of sleep,” Barto-Smith says. “If they’re not getting adequate amounts of REM sleep, their brains are not hooking up the way they should.”

Not to mention that they may be tired and not able to pay attention in school, Rose-Kayser adds. “If they’re not getting enough sleep, children aren’t going to be able to focus during the day.”

FULL SOURCE: www.argusleader.com/article/20120114/LIFE/301150010/Make-bedtime-nearly-battle-free