Welcome to Episode 049 where we discuss how to help your kids get the sleep they need every single night!
Here’s what is on this week’s Podcast…
Intro of guest co-host, Terry Cralle – 2:35
Episode Intro – 4:45
Why is it important for kids to have a good night of sleep – 6:01
We’re not good role models and need to improve as adults to help our kids
Once kids “get it”, their will be less bedtime battles
Normal is tired adults and tired kids
How many hours of sleep should kids get each night? – 8:05
The American Academy of Sleep Medicine (AASM) has released official consensus recommendations for the amount of sleep needed to promote optimal health in children and teenagers to avoid the health risks of insufficient sleep.
The recommendations in the consensus statement are as follows:
• Infants four to 12 months should sleep 12 to 16 hours per 24 hours (including naps) on a regular basis to promote optimal health.
• Children one to two years of age should sleep 11 to 14 hours per 24 hours (including naps) on a regular basis to promote optimal health.
• Children three to five years of age should sleep 10 to 13 hours per 24 hours (including naps) on a regular basis to promote optimal health.
• Children six to 12 years of age should sleep nine to 12 hours per 24 hours on a regular basis to promote optimal health.
• Teenagers 13 to 18 years of age should sleep eight to 10 hours per 24 hours on a regular basis to promote optimal health.
Without sufficient sleep, we’re worried about the projector of their life – mental and physical health issues / diabetes, etc.
The hope is bringing sleep to the forefront of their health and well-being early on we’ll provide children with the right tools to lead a healthier rest of their lives.
What is we’re not practicing the suggested correct sleeping windows? – 11:04
It must be a family value for the children to adhere to
As adults, we need to support their sleep needs to be their best
Issues as a result of lack of sleep for children:
Problems making friends
Kids manifest being sleep deprived in different ways
Get the kids buy in of the importance of WHY sleep is so important to them and not a bad thing
What should a best case scenario bedtime routine look like today? – 13:46
There needs to be a wind down period between dinner and bed time
We need to manage screen time at least an hour before sleeping
Find activities that are enjoyable not something negative
It’s a non-negotiable so make the best of it
How much of what we feed out kids or what they drink affect their sleep? -16:26
Good food begets good sleep
So much happens in the body when we sleep
We make better food choices when we’re more well rested
Caffeine late in the day with kids really affects quality sleep
Parents often reward children with a sugary treat before bed which is actually never good for high quality sleep
How does light affect the quality of sleep for children? – 19:13
Dark is best
Get a night light that is amber or darker
Gradually move the light out to the hallway if they have issues with the darkness
We don’t pay enough attention to the environment for kids that help them sleep especially light
Too many toys out at night could be a distraction as well if they can see the toys
What do we do when we don’t have a kid that wants to go to bed? – 21:40
Make a Sleep Pass – “Mini Curtain Calls” afraid they’re going to miss something
Decorate them and they have to relinquish one of the two when they get up from bed
Go over the rules
We find the kids really like to keep the passes
It’s empowering to children and gives them ownership
Give kids more choices before bed – what book to read / jammies
Should we ever use sending the kids to bed as a punishment? – 24:25
Sadly, most of us were brought up this way
BUT.. it’s the wrong message
If you use the Time Out principle, avoid sending your kids to the room to avoid any bad associations with the bedroom for kids
We need to make sure to be respectful of the kids when they sleep to teach them the value of respect
Sleep is not a luxury but a biological necessity
What If we as adults are not doing this well, where do we even begin? – 26:16
Heightened dialogue and conversation
Create a Sleep Chart – put a star if the child has done what is asked the night before
Don’t take sleep issues for granted – there may be bigger issues
Break – 28:11
5 Minute Energy Kickstart Promo – 28:19
Productivity Energy Boost – 29:16
Treva Yaccino Promo – 30:13
What Nows – 31:09
1. Make Sleep a family value and make it positive
2. Make the kids room dark
Terry Cralle Closing Thoughts – 31:49
It’s important for all of us to re-think sleep and hold it in the highest regard
Start the conversation because it’s relevant to every aspect of our lives
Dr. Matthew Walker Quote: We used to say that diet, sleep, and exercise were the three pillars of health but I was mistaken. Sleep is the foundation of health.”
As the overseers of our kids health, let’s set them up for success in every aspect of their lives.
Next Episode Preview – 34:02
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Audio Editing and Production by Caleb Suwanski