Children's Behavior and Sleep
Improve Sleep & Behavior with Diet, Exercise and a Bedtime Routine
It's no secret that sleep deprived children have a harder time with behavior than those that get adequate sleep. Fix the sleep issues to fix the behavior.
One of the keys to gentle discipline is to guarantee that your child gets enough sleep. This can sometimes seem impossible since lack of sleep can create an over-tired child who tends to tantrum or stall at bedtime. This leads to a cycle of sleep disturbances and a child who is constantly functioning on not enough sleep.
Preschool-aged children need 11-13 hours of sleep each night, according to the National Sleep Foundation. Older children need 10-11 hours of sleep each night. Here are some ways to help remedy sleep problems and encourage a peaceful night’s rest.
The Diet and Sleep Connection
Insomnia, refusal to go to bed, restless sleep and nightmares could all be connected to a poor diet. According to the Feingold Association, sleep problems could be the result of artificial food additives. These additives are prevalent in many foods that are consumed daily by children. Anything from artificially colored breakfast cereal to instant macaroni and cheese contain ingredients that lead to poor sleep patterns which lead to poor behavior.
If a child is repeatedly having difficulty at bedtime or is a restless sleeper, it is important to examine the child’s diet. Eliminate foods that are artificially colored and flavored. Contact the Feingold Association for more information.
Bedtime Routine
Children that don’t have a regular, consistent bedtime routine may have trouble falling asleep each night. Many children get more excited when they are over tired. A bedtime routine helps them wind down and get ready for rest.
Set a consistent bedtime and stick to it every night. Follow the same routine so the child will know what to expect. The routine may consist of a bedtime snack, getting into pajamas, tooth brushing and a bedtime story. Bedtime is an easy time to fit in connection time with your child every day. Children will look forward to bedtime and be cooperative if they know they are going to have mom or dad’s undivided attention.
Be sure the bedtime is early enough to guarantee the child enough sleep for the night. If your preschooler has to be up by 7:00 every morning, then set bedtime for 7:00 at night.
Outdoor and Exercise Time
Children who spend too much time indoors engaged in passive activities may have trouble sleeping. Encourage outdoor time every day. Go for family walks, ride bikes, play tag or catch to get your child moving. A child who has had adequate exercise during the day will sleep well at night.
Many children with behavior problems may actually have sleep problems. If your child’s behavior is difficult and you know he is not sleeping well, help him be a better sleeper. Proper diet, a regular bedtime routine and plenty of outdoor exercise may solve sleep and behavior issues at the same time.
Sources:
Feingold Association of the United States (FAUS), 554 East Main Street, Riverhead, NY 11901, or phone (631) 369-9340
National Sleep Foundation website
