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10 rules that help your children sleep better: Rule 1 – screens off

As research shows children using technology before bed can lose sleep as a result, experts give advice on how to…

As research shows children using technology before bed can lose sleep as a result, experts give advice on how to help young sleep well.

Childcare observation can be difficult for parents to deal with during the day – but new evidence suggests that they should be concerned about the effect it has on children at night as well.

Research shows that 40 percent of children between the ages of six and eleven who use mobile phones, laptops or tablets for hours before bedtime, go around 20 minutes less sleep one night than non-technology children in bedtime. And this means that children who use technology before bedtime each night can end up with a sleep disability of about 1

21 hours a year.

The study, led by cognitive developmental psychologist Dr Anna Weighall of University of Sheffield in conjunction with the University of Leeds and Silentnight, questioned 1,000 parents and also found that, on average, children slept 60 minutes less if technology units were in space, compared to those who slept in a technologically free zone. Parents reported an impact on sleep even though the technology in the bedroom was turned off.

“Technology can benefit our lives in so many ways,” Weighall said, “but parents must be aware of the negative effects it may have on children when it comes to sleep.

“The presence of tablets and phones in a child’s bedroom, even if disabled, may cause them to feel insufficient, which will affect their sleep patterns.

“A 20-minute sleep sickness may not seem a lot, but if you look at it for over a year or even during your childhood year, you begin to see the significant effect of a technically filled sleep nudge. Rules on the use of technology close bedtime is a small change that can make a big difference in our children’s daily lives. “

When light levels drop in the evening, our circadian hours turn on and stimulate the production of sleep hormone melatonin, but the use of technology before bed interferes with this natural process, explains Dr. Nerina Ramlakhan, Silentnight’s sleep expert.

Ramlakhan says that screens on phones and tablets emit blue light, which suppresses the production of melatonin and stimulates the production of the chemical dopamine, which makes us feel alert.

“By establishing a regular sleep nutsin, without mobiles or tablets, the children will sleep better, work better at school and become happier and healthier as a result,” she emphasizes.

“Concentration and ability to learn can be severely affected by sleep deprivation, so I urge children and parents to put down technology at least 90 minutes before bedtime.”

The research also showed that one in ten parents feels unable to ensure that their children get the sleep they need. But sleep specialist Andrea Grace has these tips to help school age to have a good night’s sleep:

  1. Shields of. Close all screens of at least half an hour before bath time and do not have TVs or computers in the bedroom.
  2. The routine is crucial. A consistent sleep nutsin will help your child feel safe and ready to sleep, even though Grace warns that parents with more than one child will need to be arrested.
  3. Early homework. Try to get homework done well before going to bed. It’s nice to have quiet time together before bed, chat or read.
  4. No stimulants. Avoid carbonated drinks, chocolate or other foods that contain stimulants. Encourage your child to have a nutritious evening meal rich in carbohydrates and protein.
  5. Then bath the bed. Having a bath will only promote sleep if it is immediately before bed, otherwise it may give children a second wind. Then, after your baby’s shower or shower, they should go straight to their bedroom instead of coming back to the living room.
  6. Give them a comfortable bed. Make sure your child’s bed and mattress are comfortable, and they have the right amount of bedding for the room temperature.
  7. NOTE: During the bed preparation, give your child or child your greatest attention and try not to make phone calls. “In addition to feeling safe, children must feel loved to sleep well,” explains Grace, “so show your child how important they are by giving your time, even if that time is shared with siblings.”
  8. Do not use bedroom as a penalty. Children must have happy associations with the room where they sleep if they really will relax and sleep well.
  9. Ensure sleep problems. Children of school age can show a wide range of sleep problems, including residence problems, late sleep, wake up during night and nightmares. Grace says that with most simple solutions and waking problems, parents should work with their child to insure them and also to help them sleep happily and lonely at the beginning of the night. It’s quite normal for all of us to wake up several times during the night, “she says,” and if you’re with your child when they first go to bed, they must come back to sleep as soon as they are awake later. “
  10. Do not let them come in your bed. If your child is used to getting into your bed during the night, they will wake up in anticipation of this move, warns Grace. “Knowing that they are moving during the night actually prevent many children from sleeping really well,” she adds.
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