WINNIPEG — During the holidays, we all have trouble finding enough time to get a good night’s sleep. For parents, that task becomes even more of a challenge, trying to get the little ones to bed.
Dr. Ana Hanlon-Dearman; Section Head of Development Pediatrics at Children’s Hospital joined Global’s Morning News, bringing helpful tips on how to get a restful night’s sleep.
Some of the questions most frequently asked by parents:
How much sleep do my children need?
On average, school-aged children (six to 13 years of age) should be getting between nine and 11 hours of sleep, while teenagers generally require eight to 10 hours. Regular bedtimes are important, even over the holidays! Bodies need a consistent sleep schedule to support biological functions such as self-regulation, hormone production, body temperature and cell regeneration.
Tips & tricks for ensuring children get the sleep they need
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Make time for plenty of fresh air and exercise during the holidays – that means putting down the new toys and turning off the tablets/television/electronic devices! Suggest fun, outdoor activities that everyone – including extended family and guests – can take part in such as skating, building a snowman, or tobogganing.
Try as much as possible to keep to the regular schedules but allow for some wiggle room (and fun)! After January 1st, start enforcing the regular schedule to get everyone ready for the first week back at school.
Ensure there are opportunities for quiet time during the many holiday activities. Encourage the kids to identify a spot where they can wind down and remember to let extended family/guests know so that the space is respected (and kept quiet!).
Make sure your child has enough time to wind down after holiday activities and before bed. Reading or listening to music are two great options.
What about families who are travelling over the holidays?
Try to keep to a similar routine as much as possible ie. stick to bed times, wake times, bedtime routines like familiar stories before bed. But don’t worry too much if you vary — most kids are pretty resilient … the most important thing is to keep a positive and relaxed tone.
Ensure kids have familiar object from home to take to bed.
If travelling across time zones, try to stick to the day/night schedule of the location you’re visiting.
Families usually understand the sleep needs of young children — let them know the child’s bedtime and that your child does best when they get their sleep; options, depending on the family and the child’s temperament, could include leaving early so the child can get to bed, having a quiet space where you’re visiting so the child can sleep or rest there, perhaps with some quiet time from an older child/teen who can read them a story, or leaving the child with another family member who can babysit while you and other adults visit.
Deep things healthy and fun, but try to avoid getting overexcited.
When you get home, go right back to your regular routine — that will be comforting and reassuring.
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